Despite the popularity of gyms around the world, most people do not know how to lose weight and keep it off. The same goes for building muscle - most people have no idea how to correct their diet in order to maximize lean muscular gains.
You needn't worry, though. Learning how to do this is not very complex at all.
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.
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.
So for someone who wanted to be 180 lbs, they would multiply 180 x 15. This will give that individual a daily calorie target of 2700.
* Your protein intake = Total calories x 30%, divided by four.
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.
* 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.
Our body still needs to consume fats if we are going to achieve our fitness goals. It is a vital macronutrient. So to establish your fat intake, we need 15% of our calorie goal. This is 405. We then divide this by 9, which is the number of calories in one gram of fat, and we can see that our daily intake of fats should be around 45 grams.
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.
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.
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. [
Today's clip on how to lose weight details five extensively researched fat loss tips for you.
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.
So for someone who wanted to be 180 lbs, they would multiply 180 x 15. This will give that individual a daily calorie target of 2700.
* Your protein intake = Total calories x 30%, divided by four.
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.
* 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.
Our body still needs to consume fats if we are going to achieve our fitness goals. It is a vital macronutrient. So to establish your fat intake, we need 15% of our calorie goal. This is 405. We then divide this by 9, which is the number of calories in one gram of fat, and we can see that our daily intake of fats should be around 45 grams.
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:
Today's recommendation: 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 freely every morning on his website.
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