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).
Add strength training to your exercise regimen. Building muscle helps raise your resting metabolism. A pound of muscle burns six calories per day while a pound of fat burns only two calories per day. This may not seem like much, but the amount of calories that your body burns while resting will add up over time.