To get into great shape and get your body lean and trim you need to lose weight and add muscle as well. The average person needs to lose at least 10 pounds of fat whilst adding the same amount of weight in muscle. It seems odd that you need to add weight to look lean, but that extra is fine when it’s muscle. Losing the fat can be done quite quickly, but muscle weight addition can take a year or more.
muscle building diet plan
Decreasing your body fat percentage can be done via diet. It essentially as simple as consuming fewer calories than you burn on a daily basis. It seems simple to do, but there is the possibility that you could go all about it the wrong way.
If you eat fewer calories than you burn, there is the possibility of losing muscle mass, as well as the distinct chance that you will feel miserable. You need to ensure that you eat enough food to have the fuel to exercise properly. That means making sure that the caloric deficit needs to be kept in a range that will allow you to lose about 1 pound of fat per week.
You can use a few different methods to calculate the number you need, but this simple formula will help you keep track and lose fat:
1.2 grams of protein per pound per day
1 gram of carbohydrate per pound per day
0.2 grams of fat per pound per day
Using those numbers, let’s look at what you would need to do if you weighed 150 lbs. Your daily totals would be 180 grams of protein, 150 grams of carbs, and 30 grams of fat.
workout plan to build muscle
The most effective way to build muscle is to lift weights. You should be looking for weights that allow you to do 8 repetitions, but no more than 10. If you get to a point where you are easily hitting 10 reps, add 5-10 lbs of extra weight, which should drop you back down to 6-8 reps. Continue using this strategy, adding extra weight each time you can manage 10 reps. This is known as “progressive overload” of the muscles, and is the perfect way to build them up.
The more intense you can make you exercise routines the better. Exercises such as dead-lifts, barbell squats, and barbell lunges are great for your legs and butt. Your arms and back will benefit from barbell rows and dead-lifts, while barbell curls are great for just the arms. And if you don’t have access to weights, no worries. You can use isometric exercises to start making progress (here’s a good article for some great exercises)
I’m sure many of you are wondering where cardio fits in. Cardio doesn’t do much for weight loss until you get lean, but a little sprinkling of it will certainly help move things along.
If fast weight loss is what you are after, high-intensity interval training is the way to go. Simply put, you go as hard as possible for short bursts, followed by short recovery periods. Alternate these activities and quickly see the benefits.