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.
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. []
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:
* 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.
* Total daily protein intake = 30% of overall calories divided 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.
* Your daily carbs = 55% of your calories, divided by four.
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.
* Fats = 15% of our calorie target, divided by 9.
Healthy fats are one of the key strategies behind building a better body in a very short space of time. 15% of our calorie target here would be 405 in total. Divide this by 9, you'll get a fat intake of roughly 45 grams per day.
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.
You needn't worry, though. Learning how to do this is not very complex at all.
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. []
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:
* 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.
* Total daily protein intake = 30% of overall calories divided 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.
* Your daily carbs = 55% of your calories, divided by four.
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.
* Fats = 15% of our calorie target, divided by 9.
Healthy fats are one of the key strategies behind building a better body in a very short space of time. 15% of our calorie target here would be 405 in total. Divide this by 9, you'll get a fat intake of roughly 45 grams per day.
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: Learn the facts behind how to build muscle with Russ Howe PTI. Russ is the UK's leading personal trainer, showing people facts on how to lose weight freely each day via his fitness blog.
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