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.
You would be shocked to see how many individuals seem happy to toil away for hours each week in the gym only to sacrifice their results by eating a terrible diet packed with alcohol and junk food. You don't need to stop eating your favorite foods by any means, but you do need to learn a few facts. The first fact is that in order to lose weight you need to lower your daily calorie total.
When it comes to packing on lean muscle, we need to talk about things in a little bit more detail. Rather than just sorting out your calorie intake, it would make sense to look at how to optimize what those calories are made of. []
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.
* Daily calorie target = your body weight in pounds multiplied by 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.
The individual here, who wants to weigh 180 lbs, would need to eat 202g protein each day. That's because 30% of his calories is 810, we then divide this by 4 which is the number of calories in one single gram of protein. That's how we get our answer.
* Carbohydrates = 55% of your calories for the day. Divide the answer by 4 to get this in grams.
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.
* Fats = 15% of our calorie target, 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.
You would be shocked to see how many individuals seem happy to toil away for hours each week in the gym only to sacrifice their results by eating a terrible diet packed with alcohol and junk food. You don't need to stop eating your favorite foods by any means, but you do need to learn a few facts. The first fact is that in order to lose weight you need to lower your daily calorie total.
When it comes to packing on lean muscle, we need to talk about things in a little bit more detail. Rather than just sorting out your calorie intake, it would make sense to look at how to optimize what those calories are made of. []
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.
* Daily calorie target = your body weight in pounds multiplied by 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.
The individual here, who wants to weigh 180 lbs, would need to eat 202g protein each day. That's because 30% of his calories is 810, we then divide this by 4 which is the number of calories in one single gram of protein. That's how we get our answer.
* Carbohydrates = 55% of your calories for the day. Divide the answer by 4 to get this in grams.
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.
* Fats = 15% of our calorie target, 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:
Post provided with permission by: Unveil the truth about how to build muscle thanks to Russ Howe PTI. Russ is a leading personal trainer, showing people facts on how to lose weight for free each day via his fitness blog.
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