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.
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. []
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.
* Your goal body weight in pounds x 15 = Your total target for calories each day.
If you wanted to bulk up to 180 lbs, for example, you would do the following sum: 180 x 15 = 2700. This now sets you a goal of 2700 calories per day.
* Your protein intake = Total calories x 30%, divided by four.
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.
* Fats = 15% of our calorie target, divided by 9.
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.
If your goal is to learn how to lose weight or build lean muscle then you need to be able to understand the importance not only in how much food you eat throughout the day, but where those calories are coming from. It's quality, rather than quantity. If you are able to follow the guidelines above then you will be set on the right track to building a leaner, stronger body in no time.
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. []
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.
* Your goal body weight in pounds x 15 = Your total target for calories each day.
If you wanted to bulk up to 180 lbs, for example, you would do the following sum: 180 x 15 = 2700. This now sets you a goal of 2700 calories per day.
* Your protein intake = Total calories x 30%, divided by four.
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.
* Fats = 15% of our calorie target, divided by 9.
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.
If your goal is to learn how to lose weight or build lean muscle then you need to be able to understand the importance not only in how much food you eat throughout the day, but where those calories are coming from. It's quality, rather than quantity. If you are able to follow the guidelines above then you will be set on the right track to building a leaner, stronger body in no time.
About the Author:
Post provided with permission by: Learn the truth about how to build muscle with Russ Howe PTI. Russ is the UK's leading personal trainer, teaching people facts on how to lose weight freely every morning on his website.
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