FITNESS REALITY & MOTIVATION Wally

Bust the myths and build your body the right way! I'm Wally from Body by Wally, and I'm here to set the record straight on one of the fitness industry's most enduring myths: muscle confusion. With more than five decades of experience under my belt, I'm sharing the inside scoop on why this concept doesn't hold water and what you should be focusing on instead. Forget about trying to bamboozle your biceps or perplex your pecs—real gains come from targeted, consistent training that evolves with y...

Here are some alternatives for meeting weekly requirements.The first step to overcoming these obstacles is to break down the time commitment into manageable segments. For example, 150 minutes is 2.5 hours, which comes to 30 minutes five days a week, or about 20 minutes daily. "And you don’t have to do those 20 to 30 minutes all at once," says Dr. Apovian. "You can further divide into two or three 10-minute daily segments. Everyone has 10 minutes to devote to exercise."Next, change your percep...

Select GOOD fats that are plant based (avocado, sunflower oil, peanut butter, flax, olive oil, and tofu) to get essential fatty acids and help with vitamin absorption. Support the Show.[Find out more about us:https://bodybywally.comhttps://www.facebook.com/FitnessInAugusta]

What’s happening physiologicallyDuring the transition between perimenopause and menopause, bone density can decline rapidly, increasing susceptibility to osteoporosis and bone fractures.A decrease in lean muscle and an increase in fat can lead to negative metabolic changes, including weight gain, and a higher risk of developing diabetes and heart disease.Exercise recommendationsResistance training and impact exercises are proven to slow declines in bone density.Still, it’s important to have a...

The Teenage Years (12–18)During the teenage years, the young female body has already undergone puberty, and the menstrual cycle is becoming more predictable due to monthly fluctuations in estrogen and progesterone levels What’s happening physiologicallyThis is an important time to be physically active. Doing so enhances bone mineral density and helps maintain a healthy balance between body fat and lean muscle mass.Studies show that 80–90% of female bone mass is accrued by age 16, with th...

THE RDA IS A LOT LESS THAN OTHER GUIDELINES, MOST OF WHICH ARE MUCH HIGHER. I AM USING MY OWN AVERAGE SO I CAN DETERMINE MY NUMBERS ARE WITHIN SAFE AND ACCEPTED PARAMETERS FOR THE POPULACE. BODYWEIGHT (BW) X % OF PROTEIN RECOMMENDED = GRAMS (GM) OF PROTEIN TO BE INGESTED PER DAY. FORMULA: BW / 2.2 X .8 - 1.7 (Sedentary/Pro Bodybuilder/Powerlifter/ Elite Athlete). Examples: FOR EXACT NUMBERS 165lbs / 2.2 = 75 X .8 = 60GM. Sedentary1.1 = 83GM. Pro Bodybuilder 1.5=113GM. Powerlifter 1.7 = ...