By Russ Howe
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.
Today you will see how to do this properly.
Both weight loss and lean muscle gain can be attributed to one particular aspect of your diet and that is your calorific intake. If you consume less calories, the general rule is that you will lose some pounds. Likewise, those who increase their calorie intake should expect to see an increase when they step on to the scales.
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. []
If you need assistance in creating a solid calorie target for building lean size and retaining it, try the following equation. While everybody is free to tinker with it and strike a balance which works for them, the basis of this equation works for the vast majority of individuals:
* Your goal body weight in pounds x 15 = Your total target for calories each day.
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.
* Protein = Take 30% of your total calorie intake and divide it by 4.
So for the individual in question, we'd establish that 30% of 2700 is 810. Then we divide this number by 4 and it will tell us the number of grams per day of protein which would be optimal for our diet. The answer in this case is 202 grams.
* Your daily carbs = 55% of your calories, divided by four.
Carbohydrates are our best friend when trying to add size to our frame. Many people mistakenly believe protein is the key, but it is not. 55% of your calories should arrive from carbohydrates. In the case of our 180 lb male, this would be 1485 calories. Share this by 4 and we get a target of 371 grams.
* Your daily fat intake = Take 15% of your total calorie figure and divide the answer by nine.
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.
Alongside your other two macronutrients and your total calorie target, you now have the foundation of a proven muscle building diet. Alternatively, if your goal is to learn how to lose weight you can enjoy similar success by simply playing around with this proven principle and finding a balance which works for your body.
Today you will see how to do this properly.
Both weight loss and lean muscle gain can be attributed to one particular aspect of your diet and that is your calorific intake. If you consume less calories, the general rule is that you will lose some pounds. Likewise, those who increase their calorie intake should expect to see an increase when they step on to the scales.
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. []
If you need assistance in creating a solid calorie target for building lean size and retaining it, try the following equation. While everybody is free to tinker with it and strike a balance which works for them, the basis of this equation works for the vast majority of individuals:
* Your goal body weight in pounds x 15 = Your total target for calories each day.
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.
* Protein = Take 30% of your total calorie intake and divide it by 4.
So for the individual in question, we'd establish that 30% of 2700 is 810. Then we divide this number by 4 and it will tell us the number of grams per day of protein which would be optimal for our diet. The answer in this case is 202 grams.
* Your daily carbs = 55% of your calories, divided by four.
Carbohydrates are our best friend when trying to add size to our frame. Many people mistakenly believe protein is the key, but it is not. 55% of your calories should arrive from carbohydrates. In the case of our 180 lb male, this would be 1485 calories. Share this by 4 and we get a target of 371 grams.
* Your daily fat intake = Take 15% of your total calorie figure and divide the answer by nine.
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.
Alongside your other two macronutrients and your total calorie target, you now have the foundation of a proven muscle building diet. Alternatively, if your goal is to learn how to lose weight you can enjoy similar success by simply playing around with this proven principle and finding a balance which works for your body.
About the Author:
About the writer: Unveil the facts behind how to build muscle with Russ Howe PTI. Russ is the UK's leading personal trainer, teaching people facts on how to lose weight for free each day on his website.
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