1. HOW MANY CALORIES DO I NEED?
Below are simple calculations to determine how many calories you need to lose or gain weight.
If you’re trying to LOSE WEIGHT use the formula below:
Your Weight in Pounds x 10-12 = Calories You Need to Lose Weight
***Multiple your weight by 10 if you live a sedentary lifestyle
11 if you live a moderately active lifestyle
12 if you live a very active lifestyle
If you’re trying to GAIN WEIGHT use the formula below
Your Weight in Pounds x 16-18 = Calories You Need to Gain Weight
***Multiple your weight by 16 if you live a sedentary lifestyle
17 if you live a moderately active lifestyle
18 if you live a very active lifestyle
If you want more accurate figures and want to know what your macronutrients are (Protein, Carbs, and Fats) check out this Macro Calculator
2. SHOULD I EAT BEFORE A WORKOUT?
There are arguments for and against eating before a workout. If you get light-headed or lose energy in the middle of your workouts, consider eating something light 30-60 minutes before your workout.
3. WHAT SHOULD I EAT BEFORE A WORKOUT?
If you are going to eat something before a workout, try a combination of either:
1. Carbs + Protein
2. Carbs + Fat
A few great combinations are below:
- Toast w/Avocado, Egg, Peanut Butter
- Oatmeal and Egg
- Green Smoothie w/Yogurt, Nuts, Protein Shake
4. WHAT’S THE BEST THING TO EAT AFTER A WORKOUT
Now isn’t the time to be picking with your food. As long as it doesn’t come in a brown paper bag, microwavable, or deep fried, any protein, carb and fat combo will fuel your body.
A few ideas
- Scrambled Eggs, Veggies and Pita Bread
- Grilled Chicken, Veggies and Hummus
- Greek Yogurt with Fruits
- Protein Shake with Milk/Yogurt/Almond Milk
5. HOW DO I GET STARTED WORKING OUT?
You need to master the “Big 5 Fundamental Bodyweight Exercise.”
- Stiff Leg Deadlift
- Push Up
- Back Fly
These are 5 fundamental bodyweight exercises that every man must master.
They are fundamental exercises because the movement patterns will help us make our everyday lives easier. Daily tasks like waking up from bed, walking up the stairs, opening doors, and picking up things that fell on the ground will become easier.
You will prevent injuries such as pulling your lower back and straining your neck and shoulder.
DOWNLOAD THE "BIG 5 STARTER WORKOUT GUIDE"
6. WHICH EXERCISES BURN THE MOST CALORIES?
You will burn the most calories if you perform exercises that require the use of large muscle groups or multiple joint exercises.
All the exercises listed in the Big 5 Fundamental Bodyweight exercises guide will burn a high amount of calories.
Push-Ups – Chest, Tricep and Shoulders
Stiff Leg Deadlift – Hamstrings, Glutes and Lower Back
Squats – Legs, Glutes
Back Fly – Upper Back
Plank – Abs, Lower back, Upper Body and Legs
More complicated exercises such as the burpee, power deadlift, pull-ups, snatches, swings, and clean and jerks will burn even more calories as they use large muscles and multiple joints to complete the movements.
7. HOW CAN I TARGET AND LOSE BELLY FAT?
Sorry but you can’t. Our genetics determine where we lose weight first!
The good news is, if you keep training and eating well, YOU WILL lose that belly fat.
8. WHAT'S THE FASTEST WAY TO GAIN WEIGHT?
If you are a hard gainer (someone who has a hard time gaining weight even though you eat a lot) or if you are looking to ‘bulk’ up. Then it would be best if you got a little more specific with your nutrition. It will be essential for you to to:
- Focus on training large muscles (BIG 5)
- Eat more of the right food
I highly recommend calculating your macronutrients (Protein, Fat and Carbs) and adjusting your goals.
Click the link for the calculator > Macro Calculator
9. HOW OFTEN SHOULD I WORK OUT?
Not as much as you think to see results.
If you train consistently 2x days a week for 30-60 minutes, you will feel stronger and look better.
Of course, if you train more, 3-6x days a week, results will come quicker.
10. HOW LONG DOES IT TAKE TO GET IN SHAPE?
A 6-week camp is enough time to see significant change and progression in your body, and it isn’t mentally fatiguing.
After the 6 weeks, you can assess and see how things are going and make adjustments.