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, when it comes to building lean mass we need to look at something a little bit more in depth. That is because we don't simply want to add some size, we want to ensure it is the right kind of size. In order to do this, we need to see where those calories are actually coming from. []
Don't worry, though, working out your daily intake of calories is not rocket science - although it is needlessly over complicated by many in the fitness industry. In order to establish not only how many calories you should be eating per day, but also where those calories should be coming from, then try the following equation:
* 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.
* 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.
* Total daily carbohydrate intake = 55% of overall calories divided by 4.
For our daily intake of carbohydrates, we need to do a similar equation with some slightly larger figures. 55% of 2700 is, of course, 1485. Divide this by four and we get 371 grams of carbohydrates.
* 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.
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, when it comes to building lean mass we need to look at something a little bit more in depth. That is because we don't simply want to add some size, we want to ensure it is the right kind of size. In order to do this, we need to see where those calories are actually coming from. []
Don't worry, though, working out your daily intake of calories is not rocket science - although it is needlessly over complicated by many in the fitness industry. In order to establish not only how many calories you should be eating per day, but also where those calories should be coming from, then try the following equation:
* 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.
* 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.
* Total daily carbohydrate intake = 55% of overall calories divided by 4.
For our daily intake of carbohydrates, we need to do a similar equation with some slightly larger figures. 55% of 2700 is, of course, 1485. Divide this by four and we get 371 grams of carbohydrates.
* 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.
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:
Info written by: 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 each day on his website.
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