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.
Fat loss is a common goal in the gym. However, ninety percent of people who list this as their primary goal have overlooked the one aspect which is going to get them there - their daily calorie intake. The basic science behind fat loss is that if you eat less, you will lose more.
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. []
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:
* Total daily calories = target body weight in pounds x 15.
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.
* Total daily protein intake = 30% of overall calories divided by 4.
Getting the right split of the three macronutrients is critical to ensuring your calories are coming from the right places. For protein, we can establish that 30% of 2700 is 810 calories. Now divide this by four and you'll be given a target of 202 grams per day.
* Your daily carbs = 55% of your calories, divided by four.
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.
* Total daily fat intake = 15% of overall calories 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.
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.
Fat loss is a common goal in the gym. However, ninety percent of people who list this as their primary goal have overlooked the one aspect which is going to get them there - their daily calorie intake. The basic science behind fat loss is that if you eat less, you will lose more.
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. [
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:
* Total daily calories = target body weight in pounds x 15.
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.
* Total daily protein intake = 30% of overall calories divided by 4.
Getting the right split of the three macronutrients is critical to ensuring your calories are coming from the right places. For protein, we can establish that 30% of 2700 is 810 calories. Now divide this by four and you'll be given a target of 202 grams per day.
* Your daily carbs = 55% of your calories, divided by four.
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.
* Total daily fat intake = 15% of overall calories 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.
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: Learn the truth about how to build muscle thanks to Russ Howe PTI. Russ is the UK's leading personal trainer, teaching people facts on how to lose weight for free every morning via his fitness blog.
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