It’s a goal, perhaps a dream for so many to increase body strength while losing that annoying body fat. One can choose to engage in any of a very wide range of activities such as power-lifting and strength training among others. However, what really matters to get actual results?
You probably guessed this one. To lose weight, you should be expending more calories than you take in and there is really no way around that. There are many nutrient calculators out there that should help you figure out the number of calories you need. These give results depending on one’s gender, weight, height and objective (weight loss, muscle gain, activity level or maintenance).
What and how much should you eat?
Well, this depends on the specific objective you’ve got in mind. Is yours a physique-oriented goal or are you after performance? For the former, carbohydrates are key while proteins and carbohydrates should be a priority for the latter. Basically, a performance-oriented person should be taking anything between 1 to 1.1 grams of proteins per pound of their body weight. That’s just about 150 grams of proteins per days for a 150 pound person, simple. Carbohydrates have an almost similar figure but with 1.5 grams upper limit since they are the muscles’ main source of energy. Fat, while most of us frown at it, is essential for cell development. However, keep daily intake at about 15 percent of the total calories you consume.
Determining what and how much you eat is important but not enough to achieve your objectives. Nutrient timing is also very crucial. For proteins, have them distributed among all meals of the day, consume carbohydrates just around the training period and fat away from the training period.
This basically involves rotating the calorie intake to suit a specific training schedule. For optimum results, maintain the protein and fat intake but adjust carbohydrate intake to lower levels during low work-out days. This will help the body adjust for the reduced use of energy.
By keeping these four factors in mind, the overall objective should be achievable. Remember however that most results take time to realize. Be patient.