how to shed 10 lbs without loosing any muscle. What type of diet, execise, calorie intake etc. Also what type of exercises can i do to improve my vertical jump (i need to be able to slam dunk and move faster on the basketball court)

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how to shed 10 lbs without loosing any muscle. What type of diet, execise, calorie intake etc. Also what

type of exercises can i do to improve my vertical jump (i need to be able to slam dunk and move faster on the

basketball court)

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he best way to lose bodyfat and add lean muscle mass is to eat 1.5 grams of protein per pound of bodyweight each
day. This is not easy, but it works big time. You will need to eat 300+ grams of protein per day and no more then 200
grams of carbs per day. Don’t worry about your fat intake, just avoid eating excess fat such as junk foods. Drink lots
of water, at least 1 gallon per day.

Protein drinks will make it a lot easier to get 300+ grams of protein each day. I personally use the 5 lb. containers of
protein such as: Optimum Nutrition 100% Whey Protein, EAS Simply Protein Complete Whey, ProLab Pure Whey
Protein, and HDT 5 plus 1 Whey Protein. I vary the brands and flavors because each has a slightly different taste and I
don’t want to get board by having to drink the same protein all the time.

I usually have 3-4 shakes per day. I will mix 3 scoops of protein with 16 oz. of water, this works out to 60 grams of
protein per shake (this works out to 180-240 grams of protein from protein shakes). The rest will come from high
protein foods such as beef, chicken, turkey, fish, eggs, dairy products, etc. Eat a meal or have a protein shake every 2
-3 hours to provide your body with a steady supply of protein, and to make sure that you can get the full 300+ grams
over the course of the day.

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All of them combined can help you improve your vertical jump, on and off the basketball court.
Depth Jumps. A Depth Jump is a common technique to increase vertical jump performance. …
Jump Squats. …
Hip Flexor Stretch. …
Trap Bar Deadlift. …
Bulgarian Split Squats.

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Exercises that increase your vertical jump make you better at all sports—but that’s not the only reason to do them. “They also increase the amount of muscle you add to your entire body.This four-exercise sequence will help you leap higher and look bigger.

The Routine
1. Deadlift

6 to 8 reps; rest 30 seconds

2. Jump Squat

8 reps; rest 2 minutes

Repeat 1 and 2

3. Box Jump

6 to 8 reps; rest 30 seconds

4. Good Morning

8 reps; rest 2 minutes

Repeat 3 and 4

1. Barbell Deadlift

Bend at your hips and knees, and then grab a barbell using an overhand grip, your hands just beyond shoulder width. Push yourself to a standing position as you thrust your hips forward.

2. Dumbbell Jump Squat

Hold a pair of dumbbells at your sides, your palms facing each other. Lower yourself into a squat, and then jump as high as you can. Land softly, with your knees bent. Stand, then repeat.

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