People think that losing fat and gaining muscle is all about looking good, and whilst that is indeed a handy bonus, in reality, losing fat and building muscle is all about maintaining optimal levels of health and fitness. Remember, different people have different goals, which means that some may want to burn fat, some may want to build muscle, whilst others may be happy to simply maintain their current fat and muscle levels as they currently are.
Whatever your goals and objectives may be, calculating calories consumption is absolutely vital for so many different reasons. To maintain our weight, we need to calculate calories consumption based upon how many calories we require on a daily basis, and in order to gain muscle, we need to consume slightly more than is required for maintenance alone. Calculating calories consumption, however, is far easier said than done, so to help you, take a look at these handy tips.
Before you progress any further, the first thing you need to do is calculate your daily caloric requirements.
The good news is that you can easily work out exactly how many daily calories you require, by simply logging onto the internet and using a number of free and simple calorie consumption calculators.
These convertors obviously don’t know exactly how many you need because they don’t know your genetic makeup, but generally speaking, they’re able to provide a pretty accurate calculation. The user begins by entering their height, their current weight, their age, their gender, and roughly how active they are on average. They enter all of the above, then the calculator simply gives them a number, telling them roughly how many calories they require per day, to maintain their bodies in their current states.
Thanks to the popularity of smart phones and smart devices, there are now more apps and pieces of software than ever before, all designed to help you to calculate, track, and monitor exactly how many calories you’re consuming each day. Most of these apps allow you to not only enter the foods and drinks you’ve consumed manually, but you can also scan barcodes, enter weights and quantities, and then be left with the exact number of calories found in each food and drink item. You can use these apps to set yourself a target caloric consumption for each day to maintain, lose weight, or even gain weight.
On top of that, you can also manually enter how much physical exercise you may have performed, and roughly how many calories you burnt off. This software and these apps are ideal because they leave nothing to chance and allow you to enter absolutely everything you’ve consumed. Another very effective method of ensuring that you track and monitor exactly how many calories you’re consuming each day, is to do things the old-fashioned way, and to actually read the backs of nutritional labels to get the nutritional information. The labels will clearly tell you exactly how many calories in total the food or drink contains, along with how many calories they contain per serving. So for example, if a certain food had 600 calories in total, if you were to eat exactly half, you would know for a fact that you had just consumed 300 calories.
Again, unless you have a great memory and are great with numbers, you will still need to make a note of how many calories you’ve consumed, but once you’re in the habit of reading labels and taking notes, it will come as second nature to you, meaning that you’ll soon be doing it without realizing. A lot of people don’t actually realize that, whilst certain healthy foods are indeed healthy and good for them, they may still contain large quantities of calories, and as you know, once you consume more calories than your body requires, you’ll find your body storing what is left as body fat. If you have a glass of fresh orange juice with your breakfast, don’t forget to count the calories in your juice as well. Hello, and welcome to Shredded Physique, I’m Red EL the owner, creator, moderator, author, and basically everything else around the website. Please enter at least one email addressYou are trying to send out more invites than you have remaining.
Building muscle is not some magic in a book somewhere, it just requires some new techniques. I have decided to produce some muscle gaining tips for you so you are no longer wondering why it is so difficult to put on muscle and gain mass. Just eating a boat load of calories whilst sat around watching tv is not food for you, good workout nutrition however is paramount. You might hate doing squats or deadlifts but this is exactly the time to start training them and focusing hard on them as this can make a big difference to your physique.
Quality mass requires quality food, a good portion of food should come in the form of good carbs, these can be eaten cheaply , things potatoes, brown rice, oatmeal and pasta. A good approach to gaining solid mass is a mass gainer supplement, these generally contain around 500 calories per serving with protein, carbs and fat in it, you do have to select the right mass gainer for your body type, if you haven’t seen any good results from this before then perhaps you need to consider another supplement type that will work for you. You need good recovery in any mass gaining exercise, sadly this is often overlooked, if you do not get enough sleep at night then you are taking away the body’s natural recovery time to repair damaged tissue and muscle, getting the right amount of sleep means that you can hit the gym feeling stronger and much more energetic. Many famous actors bulking for films are told to sleep 10 hours per night, a fatigued body will never be as strong as a well rested one so start incorporating sleep as part of your routine to see improved size and strength gains.
Many bodybuilders shun dietary fat when trying to bulk up as they are afraid of getting fat, you need fat to reach your necessary calorie intake to bulk up. Saturated fat actually helps keep testosterone levels in a good place so quality muscle can be added, 15-20% of your fats should be saturated and the rest from unsaturated and omega varieties.
Don’t focus on the end result, instead focus on what you can do now and the rest will sort itself out, you do not need to rush, muscle building is a long process and it is your long-term passion that will give you the end results.
Many people hit the gym in a half assed manner and fail to ever see any decent gains, a lot of time is spent texting and taking selfies than pumping iron, next time you are doing your workout really dial in and focus, aim to squeeze that last rep out and feel the muscle burn at the top of each exercise, extra focus can mean the difference between good results and poor ones.
Be sure to put variety into your routine, if you keep doing the same workout over and over your body will be prepared for the workout in advance and you won’t see any great results long term, keep your body guessing by adding small movement changes to your workouts. Having the same diet every day is actually bad for you and can cause new problems with regards to nutrition etc. If all you ever eat is chicken and rice you need to change your diet, eating the same every day runs the risk of diet boredom and even nutrient deficiency.
You may be hitting all your macro nutrient targets with regards to protein, carbs and fats etc. Keeping a workout log will keep track of your workout history, this is important when working out your best workout routines, strengths, weaknesses and of course future goals.
Keeping an eye on your weight should be a long term thing, not something you look at every day. You may be one of these people who spend a lot of time worrying what the scales say, your body weight will vary throughout the day and day to day, so don’t panic if it has not been the result you expected. These are some of the top muscle building tips I have researched and they seem to yield the greatest results.
Every single day, countless people all over the world struggle with their weight, usually because of the fact that they’re simply carrying too much fat and not anywhere near enough muscle. In order for us to lose weight, we need to create a calorie deficit, which means basically that we need to be consuming less calories than our bodies require. This number of calories will be the amount of calories that your body requires in order to maintain it in its current form.
As you make each entry, the number of calories you’re allowed will be added to the list, whilst the app will tell you how many calories you have left until you reach your daily requirement. The reason for this, is that, although they’re still very healthy and beneficial, they do still contain natural fructose sugars, which are high in calories and can therefore push you over your daily caloric requirements if you aren’t careful.
It isn’t ust skinny guys that struggle with gaining weight, many men and women struggle all the type with varying body types. Insulin sensitivity is at it’s max first thing in the morning and after a workout, It is hard to show you a one size fits all programme as everybody is different, when you eat can have a major impact on how well your body reacts to the food.
A good way to train to your best capacity is to start your workout with your weakest points and train to failure then work on your stronger muscles groups. Fruits are a great source of carbs as they have a high antioxidant countent and nutrient content, muscle need carbs to grow.
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