Coach Alberto

Workout routines, exercises, stretching/mobility, core, HIIT and cardio!

Follow on instagram ➡️.amms

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A brief analysis of golf 🏌️‍♂️

From a strength and conditioning perspective, when we look into a sport we do a “Needs analysis”-detailed analysis of the physical demands of a sport and physical profile of the athlete.

The primary objectives of an athletic training are typically two-fold:
1.Reduce risk of injury
2.Enhance Performance

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@ Saadiyat Island

How to count and track your calories !
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TDEE calculator
Www.tdeecalculator.net
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In this post we are only talking about numbers, the maths behind the weight loss and how you can do it!

The numbers may vary from person to person, all numbers presented are only an example based on a sedentary person with no health issues.

Keep in mind that a well balanced diet is very important not only to lose weight but also for health benefits.

🇦🇪 @ Saadiyat Island

Once you’re ready run it’s tempting to shoot out the door at top speed, or forego a running warmup in the interest of saving time. But heading out of the gates at full speed without a proper warmup is a recipe for disaster—injury.

If you start out too fast, you run the risk of pulling a muscle, tweaking a tendon, bone, or joint, or getting into a pace that you can't sustain.

A smart running warmup gives your muscles, bones, and joints a chance to loosen up; it gradually and gently brings up your heart rate and makes it easier to get into the rhythm you want to sustain so you can run—and finish—feeling exhilarated and energized enough to go longer.
📍A recent study in even backs the benefits of a running workout: results showed that when runners performed a dynamic stretching routine before a treadmill workout, they were able to sustain a hard effort for longer than those who did’t.

Dynamic warm up :
• Arm Circles
• Frankenstein Walk
• Hip Opener
• Inchworm
• Quad + Piriformis Walk
• Leg Crossover + scorpion

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@ Abu Dhabi, United Arab Emirates

📍Space
Muscle is denser than fat, which means it takes up less space than fat. While you may have heard that muscle takes up one-third the space of fat, the truth is a bit less dramatic. Muscle takes up approximately four-fifths as much space. Two people may be the same height and weight, but the person with a higher body fat percentage will wear a larger clothing size.

📍Weight
Since it is denser, muscle does weigh more than fat if you compare same-size portions. On average, the density of fat is 0.9 g/mL. The density of muscle is 1.1 g/mL. Using the averages, 1 liter of muscle weighs 1.06 kg, or 2.3 lbs., while 1 liter of fat weighs .9 kg, or 1.98 lbs. This may vary due to numerous factors including race, being extremely lean, or being extremely obese, according to "Exercise Physiology" by William D. McArdle, et al.

📍Metabolism
Common gym lore says that 1 lb. resting muscle will burn 30 to 50 calories daily compared to fat, which burns no calories. The truth is that muscle tissue will burn seven to 10 calories daily per pound. Fat burns two to three calories daily per pound. Replacing a pound of fat with a muscle, therefore, helps you burn an additional four to six more calories each day, says Cedric X. Bryant, chief science officer for the American Council on Exercise. If you utilize a strength training regimen, you can expect to gain 3 to 5 lbs. of muscle mass in three to four months, bringing your net caloric effect to 15 to 30 calories per day. The best way to benefit from the calorie-burning potential of your muscles is to actually use them. Your basal metabolic rate, or the number of calories your body uses when you are at rest, typically accounts for 60 to 75 percent of the calories you burn in a day.
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@ Abu Dhabi, United Arab Emirates

List of macronutrients you should eat more often and less often 👍
Repost from : Precision Nutrition 👌
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@ Abu Dhabi, United Arab Emirates

A good way to establish news goals is to make them SMART 😄👌
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#أبو ظبي @ Abu Dhabi, United Arab Emirates

Personal Trainer mobile, train anywhere you want!
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Pt includes:
Training Program
Diet Plan
Measurements
24:7 support WhatsApp
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More info DM on instagram or WhatsApp 0505423111.
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#أبو ظبي

Just arrived my new toy 🤩
Helps relieve muscle soreness and stiffness
Improves range of motion
Promotes circulation
Accelerates warmup and recovery

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