Gain muscle lose fat calorie intake quiz,insanity workout meal plan vegetarian,trampoline exercise class dc,stepper fitness depot - 2016 Feature

29.07.2015
Weight loss is a huge industry, every month there is another fad diet book hitting the bookstores and the talkshow circuit. The one definite truth in the twinkie diet is that when it comes to weighing less on the scale, all that matters is your calorie deficit, not the quality of the calories you eat. So yes, you can lose weight eating just twinkies but you will be losing muscle as well as fat. As a bodybuilder, you will typically undergo two phases in your training and diet regimens.
Before you decide on a bodybuilding diet to lose fat, you should know the calories you eat every day. As you reduce your calories, you should be performing muscle-building workouts to preserve your muscle mass.
Your bodybuilding diet to lose fat should contain all the essential nutrients required by the body.
The first important thing to note is that the calorie surplus to gain muscle is very, very small when compared to the calorie deficit required to lose fat. Lets look at what your body does with its calories, please look at my body on left side of the above diagram. Lets talk about this nuclear reactor here and how to stop if from turning on and burning up our muscles. Consume enough calories to keep your body from thinking its starving but not so many calories that you gain fat, 10% under your TDEE is a good value to use.
Many beginners to fitness ask if they should lose their fat first or start lifting to gain muscle first, the answer is that they should do BOTH at the same time!!! Especially for beginners, it is very easy to lose fat and gain muscle at the same time!
Losing fat and gaining muscle at the same time is very difficult for advanced bodybuilders. Skinny teens who can’t gain either fat or muscle even when they eat as much as they can. Advanced bodybuilders with low bodyfat (under 8%).Your body needs some fat so when you get to a certain point, your body will start choosing to burn muscle instead of fat if you have a caloric deficit.
If you currently eat the calories suggested to reach your weight loss goal, you can start by simply adding strength training to your routine. Although our bodies can use energy from burning other tissues (fat), it cannot provide all of the amino acids needed to build muscle.
As a personal trainer and online fitness coach, I get tons and tons of questions about everything fitness-related on a daily basis.
Before I get to that, I want to make one thing clear first because I think it’s important for you to know this as a prerequisite.
There are two different ways to do this: one is by doing some basic math (less accurate), and the other is by using a calculator that takes your age, height, weight, gender, activity level, and body fat percentage into consideration (more accurate). If you find the calculator useful, then make sure to click here to get my FREE 5-day Simplify Your Fitness email course to learn how you can speed up your results without ditching your favorite foods or living in the gym.
From there, it then shows your target calories that you should consume depending on your goal (-20% calorie deficit for fat loss, and +20% calorie surplus for muscle building). As you probably already know, a change in your body composition — whether it’s fat loss or muscle gain — is mainly dependent on calories. Why subtract by 20% of your total calories instead of just subtracting a fixed amount like 500 calories, which is what we’ve always been told to do? Your rate of fat loss on a weekly basis will depend on your starting weight and bodyfat percentage. On the other end of the spectrum, you don’t want to go overboard when trying to pack on muscle while on a calorie surplus. When it comes to counting calories for your fitness goals, it’s also important that you are consuming the right amounts of macronutrients (protein, carbs, and fats) for optimal results. You see, there’s difference between eating 2,000 calories worth of Twinkies and 2,000 calories of whole foods and Twinkies. Each gram of protein contains 4 calories, so to figure out how much of your calorie intake is coming from protein, you would multiply your intake in grams by four. This equation will make much more sense when you get to the Summary section below.
Each gram of fat contains 9 calories, so to figure out how much of your calorie intake is coming from fats, you would multiply your intake in grams by nine. So here’s an example with our imaginary friend named Rocky who weighs 210lbs, has 20% body fat, and is trying to shed some fat. Final Numbers: In order to lose fat, Rocky should be consuming about 1,900 calories while eating his macro requirements of 135g of protein, 67g of fat, and 190g of carbs.


The key thing to remember when it comes to your diet is to figure out your maintenance calories first. From there, you will then figure out your protein requirement that you will try to eat every single day.
I know my fans are much better informed about nutrition that the general population, its not you I’m trying to reach – its your friends and family!
In the first phase, you will eat excess calories to fuel your muscles for the intense workouts you will be performing.
However, the diet should have an overall lower calorie content than the amount you usually consume. Common wisdom is that you have to gain some fat to gain muscle, its the whole bulking and cutting mentality. Most mature adults can gain a maximum of 15 pounds of muscle in a year but many can only gain 5lbs of muscle a year. To keep you alive, your body needs two things, plain energy to burn in the form of carbs or fat and then amino acids in the form of protein. Our bodies are really smart, they know muscle is really important and they wont burn it unless they absolutely have to. Cardio will not burn muscle, it will help you gain muscle while losing fat at the same time.
Many of them are close to their genetic limits so adding muscle is very difficult and slow for them even under the best of circumstances. If you are 8% bodyfat and want to get down to 4-6% bodyfat you wont be able to add muscle while you do this, at best you can do is to maintain your muscle mass. The ones that I get asked about the most though are: 1) how many calories someone should eat for fat loss or 2) how many calories someone should eat to bulk up. So when you take a look at nutrition labels, ever notice how there’s always a percent daily value column? Every individual will have different targets based on things like their height, weight, age, body fat percentage, and current activity level.
Here’s a calorie and macro calculator that my team put together to help make your life easier. This is essentially your maintenance calories, the amount of calories YOUR body burns based on the measurements and activity level that you enter in. The only way to lose fat is to be in a calorie deficit (expending more calories than you consume), and the only way to pack on muscle is to be in a calorie surplus (consuming more calories than you expend).
If you have a lot of fat to lose, expect to drop about 1-3 pounds of fat every week when on a calorie deficit.
A lot of people think that eating more than 20% of calories in addition to your maintenance will speed up results. Both will help you to lose weight if your maintenance is 2,500 calories, but only the latter might help you to 1) preserve muscle mass and 2) keep your hormones, brain function, and immunity in check. A common misconception is that only people looking to build muscle should bother to eat an adequate amount of protein per day. Just like protein, you want to eat a minimum amount on a daily basis for optimal performance. Stored as glycogen in the liver, muscles, and blood, carbs are basically what helps to keep us moving. To figure out how much of your calorie intake is coming from carbs, you would simply eat your remaining number of calories after protein and fat have been added together. Once you figure that out, you will then adjust your daily calorie intake depending on your goal — eat less calories for fat loss, or eat more to bulk up.
When you weigh less on the scale, it can be because you have lost fat (good), you are dehydrated (bad), or you have lost muscle (very bad). Had he measured bodyfat percentage I suspect he would have found he lost significant muscle mass.
Again, notice that this takes a lot longer than the twinkie diet, a full year instead of 10 weeks but with this plan you can gain 10lbs muscle and lose 40 pounds of fat – a true body transformation like Nhataccomplished. If any overweight family member boasts at the table about how all that dieting stuff is poppycock and you can lose weight eating just twinkies, please excuse yourself from the table politely, do a primal pillow-scream in the bathroom, then come back to the table and explain the difference between weight loss and fat loss. During the second phase, you will eat and train the muscles you have built, but burn excess fat you will have accumulated during the first phase.
When you reduce your calorie intake, the body will be forced to use body fat or muscle for energy.


The ideal ratio between carbohydrates, protein and fat should be in the range of 50 to 60 percent, 20 to 30 percent and 10 to 20 percent respectively.
Now, your first thought is probably that it can’t be done because to gain muscle, you have to eat 100 calories more per day and to lose fat, you have to eat 400 calories less per day.
50% is housekeeping stuff to keep us alive – breathing, pumping blood, maintain body temperature, replacing dead cells, etc. Your body has an amazing series of emergency backup system to keep you alive should food be scarce. Losing fat and gaining muscle at the same time is something that only beginning and intermediate bodybuilders can do.
With regular dieting, its tough to drop down to 4-6% without losing muscle mass but carb cycling seems to really help for this specific purpose. Despite the contradiction, the body can easily handle losing fat and building muscle tissue at the same time. Well, the only thing that’s actually going to do is speed up fat gain on top of building muscle.
More than one dangerous, useless fad diet has been touted by a unscrupulous medical doctor interested in making lots of money on book sales. If you weight loss diet is a poorly designed one, like the Twinkie Diet, then you will lose muscle as well as fat! Because your body is malnourished and not getting any protein or vitamins, not only is your life in danger but your body cannibalizes your muscles in order to stay alive.
If you want to lose the fat while maintaining the muscle, you can use old fashioned good nutrition and moderate exercise. If you want to gain muscle while losing fat, you need hardcore weight training 5 days a week and 30-60min intense cardio every day.
Because of many peoples unrealistic expectations about adding muscle they come to the incorrect conclusion that you can’t gain muscle while losing fat. For an average person losing weight, they will eat about 400 calories a day less (12,000 calories a month) than their TDEE to lose a pound of fat a week, or 52 pounds of fat in a year. There are two things you should monitor to help you reach your goal - calorie intake and protein intake.
When trying to shed fat, eating an adequate amount of protein is very crucial for appetite control.
Most importantly though, you need strict nutrition, the quality of every single calorie counts. The secret to this is that our assumption that you need to eat more to gain muscle is incorrect for most adults. About 20% is actually spend DOING stuff – walking, lifting, moving and only about 5% is spent adding muscle. Protein also helps to boost metabolism because it requires more energy than the other macros to digest. The only possible reason I could think of to be on a diet like this is to fit in a wedding dress where you don’t care what you lose (fat or muscle) as long as it makes you smaller. Don’t get hung up on the exact numbers, the important thing is that exercise and building muscle uses very little of the calories we consume.
And your muscles are the emergency backup, your body wont turn on this nuclear power plant to cannibalize muscle unless its a DIRE emergency. Energy can come from any of the three systems but amino acids can only come from the stomach or the muscles. The media has taken his research and turned it into a sensationalistic headline which decives people into thinking that maybe junkfood isnt so bad afterall. Somesimple bodyweight workouts at home three times a week for 15 minutes will insure that you don’t lose muscle mass and you will probably gain a bit of muscle if you have never worked out before. Every single calorie has to be loaded with vitamins, fiber, protein, complex carbs or all four. For an example of a nutritional meal that will let you lose fat and gain muscle, use my calorie calculator – it will plan a perfect meal for your weight loss. Now you understand why so many people claim this isn’t possible, because its such HARD WORK!



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