If you are trying to maximize your muscle building gains or learn how to lose weight safely, you will need to be aware of a few important factors if you are to see any real results. The biggest factor, of course, is learning how to optimize your eating habits to suit your goals.
You needn't worry, though. Learning how to do this is not very complex at all.
Fat loss is a common goal in the gym. However, ninety percent of people who list this as their primary goal have overlooked the one aspect which is going to get them there - their daily calorie intake. The basic science behind fat loss is that if you eat less, you will lose more.
However, it would be quite foolish to set yourself a good calorie target and then neglect to go a little bit further. By learning how to optimize your intake of protein, carbohydrates and fats you will only enhance your results even further. []
There is more than enough conflicting information out there to over complicate the process of dieting. That's why so many people at your local gym are completely lost. However, it's not very difficult to set yourself some proven, effective goals.
* Total daily calories = target body weight in pounds x 15.
If you wanted to reach a weight of 180 pounds, you would simply take that figure and multiply by fifteen. In this instance, it would give you a target of 2700 calories per day.
* Your protein intake = Total calories x 30%, divided by four.
Getting the right split of the three macronutrients is critical to ensuring your calories are coming from the right places. For protein, we can establish that 30% of 2700 is 810 calories. Now divide this by four and you'll be given a target of 202 grams per day.
* Your daily carbs = 55% of your calories, divided by four.
Our highest intake when trying to bulk up is carbohydrates. We need 371 grams per day for the individual in question here. That's because we need 55% of our calorie target coming from carb sources.
* Total daily fat intake = 15% of overall calories divided by 9.
To establish the fat intake for our 180 lb male, we would take 15% of our calorie target and divide the figure by 9. So, 15% of 2700 calories is 405. This figure divided by 9 is a total of 45 grams per day in healthy fat sources.
The difference between bulking up safely and cleanly, as opposed to simply eating everything in sight, is the fine line which separates those who add good size from those who simply add a ton of fat. You don't want to gain size on your arms at the expense of your gut, of course. Learning the science behind how to lose weight and build lean muscle can be a confusing affair, so playing around with the principles is a key factor in striking a balance which suits your individual body.
You needn't worry, though. Learning how to do this is not very complex at all.
Fat loss is a common goal in the gym. However, ninety percent of people who list this as their primary goal have overlooked the one aspect which is going to get them there - their daily calorie intake. The basic science behind fat loss is that if you eat less, you will lose more.
However, it would be quite foolish to set yourself a good calorie target and then neglect to go a little bit further. By learning how to optimize your intake of protein, carbohydrates and fats you will only enhance your results even further. []
There is more than enough conflicting information out there to over complicate the process of dieting. That's why so many people at your local gym are completely lost. However, it's not very difficult to set yourself some proven, effective goals.
* Total daily calories = target body weight in pounds x 15.
If you wanted to reach a weight of 180 pounds, you would simply take that figure and multiply by fifteen. In this instance, it would give you a target of 2700 calories per day.
* Your protein intake = Total calories x 30%, divided by four.
Getting the right split of the three macronutrients is critical to ensuring your calories are coming from the right places. For protein, we can establish that 30% of 2700 is 810 calories. Now divide this by four and you'll be given a target of 202 grams per day.
* Your daily carbs = 55% of your calories, divided by four.
Our highest intake when trying to bulk up is carbohydrates. We need 371 grams per day for the individual in question here. That's because we need 55% of our calorie target coming from carb sources.
* Total daily fat intake = 15% of overall calories divided by 9.
To establish the fat intake for our 180 lb male, we would take 15% of our calorie target and divide the figure by 9. So, 15% of 2700 calories is 405. This figure divided by 9 is a total of 45 grams per day in healthy fat sources.
The difference between bulking up safely and cleanly, as opposed to simply eating everything in sight, is the fine line which separates those who add good size from those who simply add a ton of fat. You don't want to gain size on your arms at the expense of your gut, of course. Learning the science behind how to lose weight and build lean muscle can be a confusing affair, so playing around with the principles is a key factor in striking a balance which suits your individual body.
About the Author:
This info came from: Unveil the facts behind how to build muscle with Russ Howe PTI. Russ is a leading personal trainer, teaching people facts on how to lose weight freely every morning on his website.
No comments:
Post a Comment