Calories Burned During Exercises

If your  target is  burn fat or gain muscles you  need know energy amount burned during workout or another activity.  Because this affected your metabolism, workout  intensity and your body weight. Here your can see calories burned listing per  hour during different activities for 130 lbs, 155 lbs and 190 lbs.   It help your manage your nutrition depending  different targets

Exercises and Muscles Worked

When I was  a beginner, this table would be useful for me. It helps to understand what  muscles work in  different  exercises.  There are a lot of exercises  involve few muscles at once and in order to workout correctly you have to know  this

Compound and Accessory Exercises

In  accordance with the muscles and joints which involved in workout exercises they  can be Compound and Accessory ones.   Compound  exercises are good for muscle building because they load few muscles group at  once. They give real strength and muscle mass. This is especially important for  beginners.  Accessory exercises load only  one muscle group and will be good at the workout end.  The main rule is – always begin your workout  with Compound exercise and finish with Accessory ones

Ideal Symmetry

David Willoughby is well  known bodybuilding developer.  He created  so called anthropomorphic measurement standard, which based on weight, height  and muscle measurements.  This standard  is the target for everybody who is interested in muscle building because say average  muscular development to which every men can aspire after a couple years of  weight training (normal standard).  There  are two categories: normal and superman. Last one is the pro bodybuilders  category. This kind of muscular development  is quite rare.

Carbs Food

This table  will be useful for those who control their diet closely.

Here you  can see carbs food that contain approximately 25 grams of carbs or 100  calories.

This will  help you to construct your own daily diet without difficult calculations. E.g. if your  daily needs is  2.000 calories and half  of them must be from carb, than you just take 10 products from the table below.  It will be 1000 calories you need or 250 grams of carbs

Protein Food

Another one  important table.  Here you can see common  protein foods for manage your diet ration. I hope you remember impotence of  protein intake ( one gram for every pound of bodyweight).   E.g.  If your weight is 200   pounds, this mean you need 200 gram of protein or  even more.  Look at the column “Protein”  in the table below and choose your food.

Amino Acids

This table contains  all important information about essential and non essential amino acids,  precursors and their properties.  As you  remember our body can not use protein in direct way. First protein must  hydrolyzed into amino acids. These ‘construction bricks’ are used for different  targets and for synthesis of new muscular proteins

Vitamin and Mineral

Vitamin and  minerals are important for biochemical reaction in our body. That is why they  must be taken regularly each day. It is not difficult  because   healthy  food contains majority of all vitamins and menials. But you have to know which  food and in what amount need. See table below. It will help you.

Glycaemic Index

Glycaemic  Index is very important parameter when we talking about carbs.  It shows why such food as chicken or eggs  much more preferable  for weight loss than i.g. white bread. You  can see that different carbs behave  differently because of different speed influence on blood glucose level. Food  with low glycaemic index make low influence on insulin and blood glucose (it is  long-time carbs), on the another head,   food with high GI increase insulin and blood glucose level very quickly    and it can lead to overweight. Actually, you  have to prefer healthy food with low glycaemic index

Food Calories

IF you want  to control your daily ration you need to know calories amount per average  portion. So this table will help you. It gives information about calorie  content in 100 grams  popular products. You can mix them with other ones (not listed here).  This table will help you to calculate calories  amount in every ration and exchange a food ration with similar calorie content  if you need it