Ich dachte, es war mehr, dass nur zählen die push-ups! Aber was auch immer Sie motiviert ist in Ordnung. Sie könnten versuchen, zu max auf den ersten Satz, dann wieder auf den zweiten Satz, dann wieder auf Dritte. Mehrere sets 3 mal am Tag wird Ihnen bessere Ergebnisse als einzelne Sätze 5/7 mal am Tag. Der Teil, den ich bezeichnet wurde, "bedeutet dies einen 15-Pfund pro Woche erhöhen, im hocken Stärke, die Hälfte so schnell wie die ersten zwei Wochen, aber immer noch sehr signifikant auf etwa 60 Pfund pro Monat. Dies fügt bis zu ein 225-245 x 5 x 3 squat workout nach 6-7 Wochen training für unsere Anfänger Männlich,WENN ER KORREKT ESSEN." Ich würde gerne auf dieses Niveau in 6-7 Wochen, was mir dann an Gewicht, ist, dass (mit der gleichen ca. Fett %) @Dave: UPS, natürlich! @Ejay Während es möglich ist, zu einem gewissen Grad, für die meisten Menschen ist der Fettabbau ist, was die illusion von Muskel-Wachstum. Wie man das Fett zu verlieren, Muskel-wird immer mehr sichtbar. Für die meisten Menschen, wenn Sie wachsen wollen, müssen Sie verbrauchen einige qualitativ hochwertige Lebensmittel mehr Sie täglichen Anforderungen (Kalorien-überschuss). Ja, Sie bekommen etwas Fett, aber es ist ein Mittel zum Zweck. Sobald Sie haben einige Wachstum, ändern Sie Ihre Ernährung um, lassen Sie das überschüssige Fett. Halten das Gewicht schwer und gesteuert. Leichte/moderate cardio kann helfen, den Prozess beschleunigen, aber es ist nicht 100% notwendig. Nehmen Sie sich Zeit - haben Sie Geduld!!!!!

@BenCrowell wenn Sie nach ein paar Papiere zu Lesen, haben Sie einen Blick auf: DIE VERWENDUNG VON GPS, UM VORHERZUSAGEN, ENERGIE AUSGABEN FÜR OUTDOOR-WALKING, James Michael McKenzie, 2007, S.:12-13 speziell:

Brage et al. (2003) stellte fest, dass es erhebliche Unterschiede in HR-zwischen Themen, die müssen kontrolliert werden mit einer Kalibrierung der HF-VO2-Kurve für jedes Thema für eine bestimmte Tätigkeit. Andere Variablen kann auch beeinflussen HR, wie stress, Umgebungstemperatur, relative Feuchtigkeit, Austrocknung und Krankheit (Schutz & Deurenberg, 1996; Spurr et al, 1988). Die Herzfrequenz kann Schätzungen EE sehr gut von Moderat bis hohe Intensität übung (HR 110 BPM bis 85% HFMAX) aufgrund der linearen Beziehung zwischen HF und VO2 in diesem Bereich. Die Herzfrequenz nicht Schätzung von EE auch bei geringer Intensität der körperlichen Aktivität, weil der kleine änderungen in der HR-relative VO2 aus der Ruhe zu geringe Intensität Aktivität (Ainslie et al., 2003; Hiilloskorpi et al., 2003; Livingstone et al., 2000; Schütz et al., 2001).

  1. Brage, S., Brage, N., Franken, P., Ekelund, U., Wong, M., Andersen, L., Froberg, K., & Wareham, N. (2004). Verzweigte Gleichung Modellierung der simultanen accelerometry und Herzfrequenz-monitoring verbessert die Schätzung der direkt gemessene körperliche Aktivität den Energieverbrauch. Journal of Applied Physiology, 96, 343-351.
  2. Schutz Y, & Deurenberg P. (1996). Energie-Stoffwechsel: Übersicht neuere Methoden verwendet, die in menschlichen Studien. Annals of Nutrition and Stoffwechsel, 40, 183-193.
  3. Spurr GB, Prentice AM, & Murgatroyd PR. (1988). Energie-Ausgaben von der minute-by - minute " Herzfrequenz-Aufnahmen: Vergleich mit indirekte calorimetery. American Journal of Clinical Ernährung, 48, 522-559.
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