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  • · gone
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    ok sounds good. when is the best time in the day to do these cardio workouts. my school schedule gives me tuesday and thursday off so im thinking of doing a bike ride in the morning and then taking a PE class later in the day to keep me honest.

    · Perpetrator
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    don't separate muscle groups yet if you are just beginning. when you do your workout, don't just sit around between sets. do active recovery in between to increase caloric expenditure.

    remember, do 30-45 of cardio several times a week.

    · gone
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    sounds great. im going to start on it as soon as next week since my cousins are here. should i work seperate muscle groups every other day like chest and biceps and then abs and triceps.

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    Ht: 173cm Wt: 81kg

    Calories burned w/o exercise = [(9.99 x 81 kg) + (6.25 x 173 cm) – (4.92 x 20 yrs) – 161] x 1.4 = 2283 calories

    Calories burned w/ exercise = 2283 calories + (400 to 700 calories) = 2683 to 2983 calories

    Therefore to sustain weight, you need around 2600 calories to a little over 3000 calories. This is your daily need. This amount depends on your exercise activity and duration. For example, if you only lift weights, then you need roughly 2700 calories a day. To drop weight, then shed off a few hundred calories from you daily need. You can lose weight from just weightlifting, but it's not as efficient as doing cardio exercise.

    So start off by shedding a few hundred calories for about 2-4 weeks. Then gradually increase it to 400 calories then 500 calories.

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    1. bulk up first to gain mass. 2. lose fat weight later. 3. you don't need supplements for now. 4. pm me your height, weight, and age, so i can figure out your calorie need.
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