3 rules to strengthen muscles and to stay in shape
It takes time, consistency and persistence to strengthen the muscles and make the size of a healthy and sustainable way. To be fit and stay in shape, three essential elements must be considered: feeding, training and rest. This article will give you some useful information on how to do it.
1. Plan & calorie intake
Dieting is much more than reducing calories to lose weight. You should eat according to your goals. Similarly you can not imagine to stay healthy with a diet of “fast food” you can not hope to build muscle by eating only salad. The secret is knowing which foods to eat and how much you should eat to fuel your gains.
First, determine the amount of calories you burn during the day when your body is at rest. This is your basal metabolic rate (BMR) , which can be calculated using the Harris-Benedict equation :
For men: TMB = (13.75 x WEIGHT KG) + (5 x HEIGHT IN CM) – (6.76 x AGE) + 66
For women: BMR = TMB = (9.56 x WEIGHT KG) + (1.85 x HEIGHT IN CM) – (4.68 x AGE) + 655
As an example, consider the case of a man 20 years weighing about 60 kg and measuring 180 cm:
(13.75 × 60) + (5 × 180) – (6.76 × 20) + 66 = 1656
For a woman with the same physical characteristics, the result would be:
(9.56 × 60) + (1.85 × 180) – (4.68 × 20) + 655 = 1468
Then calculate how many calories you burn per day during your workouts and adds them to your BMR. You can use the following checklist to determine this number by choosing the factor that best suits your level of physical activity.
– Sedentary (little or no exercise per day) = Multiply the BMR by 1.2
– A little active (some exercise / 1-3 days a week) = Multiply the BMR by 1.375
– Moderately active (moderate exercise / 3-5 days a week) = BMR by 1.55 Multiplies
– Very active (intense exercise / 6-7 days a week) = Multiply the BMR by 1.725
– Extremely active (intense exercise every day of the week, or with two drives) = Multiply the BMR by 1.9
The total number is calories you need to maintain your current weight. To return to the examples above, and assuming that both are moderately active athletes, the total would be:
Man: → 1656 x 1.55 = 2566
Woman: → 1468 x 1.55 = 2275
If you want to lose fat while building muscle tissue , you should eat just below that number. For example, if your maintenance calories are about 2300, you have to eat about 2000. In this way, it is possible to lose weight and keep the muscles that you had.
Regarding time management, you can organize a schedule for carbohydrate intake and fat. If you prefer to lead you in the morning, you have to take your serving of carbohydrates at breakfast and book the slow digestion of fats for dinner. Take your carbohydrate foods just before and immediately after your workout. This way, your body will have a source of energy available for your training. As post workout meal, carbohydrates play an essential role in promoting hypertrophy and building of muscle tissue. Do not forget that the type of food and supplements you consume after your workout will determine how your body will react in the following hours.
Strength training requires a proper intake of protein . The recommended dose is 1 to 1.5 g per kg (2 pounds) of weight. You have to distribute them throughout the day, with 5 to 6 meals, with intervals of three hours. Reserve meals with more protein for periods of little activity.
Supplementation is also a great help to get the most out of your workout.Complete your diet with multivitamins dailies, pre-workout formulas , of digestive enzymes , and isolate whey protein . To help your recovery, take the BCAA after your workout and glutamine before bed.
Here is a list containing all that is needed to guide you when you organiseras your meal times, from the macro-dense protein andcomplex carbohydrates to the essential fatty acids for fuel the body at optimum levels: