Each box in this grid is called a cell. âColumnâ A B C D E F G âRowâ 1 âCellâ 2 3 4 Spreadsheets can be created by hand, using paper and pencil, or created with a computer software program. In computer software programs, the columns are labeled with letters (A, B, C ...) and the rows are numbered (1, 2, 3 ...).
Letâs say youâre performing seated shoulder presses 3 times a week. You use 15 lb. dumbbells and do 4 sets of 12 reps each on each day. You can probably maintain the muscle mass you have now by only doing shoulder presses once a week, instead of 3 times. (!!!) However, you need to continue to do appropriate volume (4 sets of 12, maybe a little more) with the same intensity (15 lb. dumbbells).
Time and Intensity. The CDC recommends approximately 150 minutes of moderate intensity exercise or 75 minutes of vigorous activity per week to maintain your current weight, but if your goal is to lose weight, youâll need to do a bit more.n order to lose 1 pound, you need to create a caloric deficit of 3,500 calories according to the Mayo Clinic, and the faster your pace, the more calories you will burn in a given time. You Might Also Like.