Synergy Fitness Systems: metabolism

Showing posts with label metabolism. Show all posts

3 Feb 2015

1500 calorie 7 day meal planner

Need to consume 1500 calories to reach your health and fitness goal?

Try this 7 day meal plan full of protein to repair and rebuild your muscles, carbohydrates to fuel your workouts and healthy fats to keep your body functioning optimally.

Don't forget to go to Musclefood.com to claim your food freebie! Enter code MH100544 at checkout to claim any one of these
4 x free chicken breasts
1 x free loaf of protein bread
1 x free thai protein ready meal
4 x protein crisps

If you liked this, then be sure to sign up to our free newsletter for regular free fitness and nutrition information

Plus discounts from MyProtein.com and Musclefood.com sent straight to your inbox - CLICK HERE

If you want to get yourself a tailored training and nutrition plan, then contact us directly via our website

For more training videos, recipes and discounted supplements from MyProtein follow us:

Have a good day,

Matt
Synergy Fitness Systems

About the author

Matthew Healey is a qualified personal trainer and sports therapist. Matt is the owner of Synergy Fitness Systems in the UK which has been helping people change their body and improve human and sports performance for several years.

Matt has worked with many different types of clients from professional athletes, to recreational sports people to the general fitness population.

Matt has extensive experience in the fitness industry and has worked in many different settings including a top human performance centre in San Diego owned by Todd Durkin as well as working with sports teams and individual athletes and clients.

Matt’s area of interest is human and sports performance, and injury prevention and rehabilitation. At Synergy Fitness Systems, Matt focusses on improving the function, efficiency and performance of each of his clients and athletes.

2 Feb 2015

Fat torching superset

Try this killer superset to challenge the whole body

Complete the two exercises below as follows:

- Perform exercise 1 for 10 reps

- Followed by exercise 2 for 1 rep

- Back to exercise 1 for 9 reps

- Followed by exercise 2 for 2 reps

- Keep continue decreasing reps of exercise 1 and increasing reps of exercise 2

- Continue until you complete 10 rounds

Exercise 1 Dumbbell thruster

Exercise 2 Inverted row

Follow us:

www.Facebook.com/synergyfitnesssystems

www.Twitter.com/synergyfs

www.Instagram.com/synergyfitsystems

https://www.youtube.com/channel/UCI8EnrwqO5JUDYF92Reb6bg

Visit out blog for lots more free fitness information - www.synergyfitnesssystems.blogspot.com

Free downloads at our website - www.synergyfitnesssystems.co.uk

Subscribe to our free newsletter – http://eepurl.com/SN72X

4 Free chicken breasts at Musclefood - http://tinyurl.com/mc2lx7m (Enter code MH100544 at checkout)

High quality supplements at MyProtein - http://tinyurl.com/qzlg3jv

Have a good day

Matt

30 Jan 2015

How to calculate your weight loss or weight gain

What is your BMR?

Your BMR or Basal metabolic rate is an estimate of how many calories you’d burn in a 24 hour period if you were to do nothing but rest. It represents the amount of energy you would need on a daily basis to keep your body functioning.

Your BMR is completely unique to you, based on your height, weight, age and gender. Your BMR is particularly useful in helping you to determine how many calories you would need to consume each day especially if you are looking to slim down or bulk up.

Is it accurate?

The only snag with using the BMR calculation is that it doesn’t consider your lean body mass and so it could under estimate or overestimate the number of calories you would need to consume.

However, in general, it is an accurate guide if using the Miffin St. Joer equation.

How to calculate calorie requirements?

In order to calculate your required calorie intake suitable to your goal, use the equation below. Then if you want to slim down, reduce your calorie consumption by 300-500 calories per day. On the other hand simply add 300-500 calories daily if you want to bulk up.

(9.99 x weight (kg)) + (6.25 x height (cm)) – (6.92 – age) + 5 = BMR

If your goal is to reduce your weight, ensure you do not reduce calorie consumption by more than 500 calories a day. At Synergy Fitness Systems we always recommend quality food make up your daily calorie consumption rather than eating whatever you like just to meet your daily calorie requirements. We recommend Musclefood.com for its high quality fresh foods.

Related blogs:

8 nutrition tips to help you get lean

5 Training tips to enhance your workouts

If you liked this, then be sure to sign up to our free newsletter for regular free fitness and nutrition information as well as discounts from MyProtein.com and Musclefood.com sent straight to your inbox - CLICK HERE