Beast Sports Nutrition Presents The Serious Workout Of The Day

Good Day Athletes and Warriors!
We go forward into week 1 day 3 of the Serious Workout Of The Day Presented by Beast Sports Nutrition!
Today's workout will focus on upper back and biceps with some shoulders and calves included. 
Be sure to warm up and hydrate properly and if this is your first workout with us please consult a doctor before engaging in any exercise, nutrition, or fitness program. 

Now let's get after it Athletes and Warriors!

Week 1 - Day 3 (Monday) of US Sports Strength & Conditioning Free Demo's Program	Week Difficulty: Medium

Select		Exercise Name	Set and Rep Combinations
	1	Warmup and Stretch	8 minutes
	2	Video Back Extension	10 reps, 10 reps
	3	Video Cable Close Grip Row (Low Pulley)	15 reps @ 175 lbs, 12 reps @ 175 lbs
	4	Video Lat Pulldown Close Grip Front	15 reps @ 150 lbs, 10 reps @ 135 lbs
	5	Video Dumbbell Lateral Raise	15 reps @ 35 lbs, 10 reps @ 32 lbs
	6	Video Dumbbell Rear Lateral Raise	15 reps @ 27 lbs, 10 reps @ 25 lbs
	7	Video Dumbbell Concentration Curl	15 reps @ 40 lbs, 10 reps @ 35 lbs
	8	Video Standing Toe Press	15 reps @ 210 lbs, 10 reps @ 190 lbs
	9	Video Reverse Crunches	21 reps, 21 reps
	10	Video Alternate Heel Touchers	48 reps, 48 reps

Eating for weight loss vs. eating for weight gain.

A successful weight management program requires a long-term approach, one designed to modify the behaviors that can influence our ability to lose or gain weight.

The most important factors in eating for weight loss include maintaining energy and nutrient balance. Severe caloric restrictions will slow down the metabolism, making weight loss harder to achieve. For women this means a minimum of 1200 and for men, 1500 nutrient dense calories a day. Diets under 1200 calories tend to be deficient in protein, water soluble vitamins, vitamin B-12, and Folate.

To maintain energy the nutrient balance should be 40-50 percent carbohydrate, 20-30% protein and 20-30% fat. Carbohydrates remain the best choice for fueling muscles and promoting a healthy heart. A 20-30% fat diet can assure you are not denied the foods that nurture you but limits fat intake to levels that support weight loss.

It's also important to maintain frequency of meals. Three meals a day is standard in our society but no law says you can't eat more often. It's particularly wise to avoid the all-too-common pattern of no breakfast, little or no lunch, and a huge dinner. Several mini-meals of 300-400 calories keep the body's metabolism elevated.

A varied diet is also important for long term weight loss. Avoid eating large amounts of one type off food--even if it is a nutrient dense food--to the exclusion of others.

Some people have the opposite energy problem. They weigh less than they should and have difficulty putting on weight. Some of the aids to gaining weight are the reverse of techniques suggested for losing weight.

First, start with a nutritionally adequate diet and eat larger meals, more often increasing the energy density of the food. Then, consider a progressive strength training program to add body weight in the form of lean tissue (muscles) while you strengthen the body. If implementing these suggestions does not help you to achieve goal weight, you may need to accept the fact that your body is genetically regulated at a lower level of fatness and maintaining a greater amount of body weight may require more time, effort, and expense than are worthwhile.

Regardless of whether you need or want to lose or gain weight exercise remains the basis for any long term lifestyle goals. A balanced exercise program is the key component of any successful weight loss program. weight loss without exercise can have a negative effect on body composition, especially if weight is regained or lost.

So, exercise, eat a balanced and varied diet, low in fat, low in sugar and high in fiber. If you maintain that regimen the body will find it's own genetic set point.