Is Your Diet Suited To Weight Loss Or Muscle Building?

If you are trying to maximize your muscle building gains or learn how to lose weight safely, you will need to be aware of a few important factors if you are to see any real results. The biggest factor, of course, is learning how to optimize your eating habits to suit your goals.

You needn’t worry, though. Learning how to do this is not very complex at all.

You would be shocked to see how many individuals seem happy to toil away for hours each week in the gym only to sacrifice their results by eating a terrible diet packed with alcohol and junk food. You don’t need to stop eating your favorite foods by any means, but you do need to learn a few facts. The first fact is that in order to lose weight you need to lower your daily calorie total.

When it comes to packing on lean muscle, we need to talk about things in a little bit more detail. Rather than just sorting out your calorie intake, it would make sense to look at how to optimize what those calories are made of.

Today’s clip on how to lose weight details five extensively researched fat loss tips for you.

There is more than enough conflicting information out there to over complicate the process of dieting. That’s why so many people at your local gym are completely lost. However, it’s not very difficult to set yourself some proven, effective goals.

* Your goal body weight in pounds x 15 = Your total target for calories each day.

If you wanted to reach a weight of 180 pounds, you would simply take that figure and multiply by fifteen. In this instance, it would give you a target of 2700 calories per day.

* Your protein intake = Total calories x 30%, divided by four.

Getting the right split of the three macronutrients is critical to ensuring your calories are coming from the right places. For protein, we can establish that 30% of 2700 is 810 calories. Now divide this by four and you’ll be given a target of 202 grams per day.

* Your daily carbs = 55% of your calories, divided by four.

For our daily intake of carbohydrates, we need to do a similar equation with some slightly larger figures. 55% of 2700 is, of course, 1485. Divide this by four and we get 371 grams of carbohydrates.

* Total daily fat intake = 15% of overall calories divided by 9.

Healthy fats are one of the key strategies behind building a better body in a very short space of time. 15% of our calorie target here would be 405 in total. Divide this by 9, you’ll get a fat intake of roughly 45 grams per day.

If your goal is to learn how to lose weight or build lean muscle then you need to be able to understand the importance not only in how much food you eat throughout the day, but where those calories are coming from. It’s quality, rather than quantity. If you are able to follow the guidelines above then you will be set on the right track to building a leaner, stronger body in no time.

This info came from: Unveil the truth about how to build muscle with Russ Howe PTI. Russ is the UK’s leading personal trainer, teaching people facts on how to lose weight for free every morning on his website.

The Basic Rules To Natural Weight Loss

As a gym instructor, over the last five years I have seen many people try to lose weight. Most pick up the latest celebrity diet plan or try to lose weight quickly for a special event such as a wedding and as a result of their need for a ‘quick fix’ gimmick, they fail.

Russ Howe PTI teaches how to lose weight quickly with today’s golden principles.

Here are a few very basic and easy to follow rules which will help anybody to drop some unwanted poundage from their waistline.

* Okay first of all if you are trying to cut weight you need to consume less calories than you do now. Sounds simple, right? That’s the basic rule. If you’re not sure how many calories you currently eat per day keep a food diary for the next two days and develop an average between the two days consumption.

* Protein is great for weight loss, that’s a fact. If you snack throughout your day time then you need to stock up on protein rich foods. These come in the shape of fish, chicken, protein shakes and a whole ton of other options. The fact is when you eat protein you store way less fat than when you consume carbohydrates or fatty foods. Use that to your, and your hunger’s, advantage.

* Losing weight takes willpower. But that doesn’t mean you shouldn’t help yourself out whenever you can with a little unfair trick or two. You are easily more vulnerable to a fatty snack when you are halfway through a monster shift at your job and do not have any convenient tasty healthy food at hand. Take three-to-four small snack tubs in your back pack with you to work each day. Pack them with a protein rich snack. The calories won’t be very high given the size of the actual tub, but the protein will fend off all hunger and have far less impact on your body’s fat storage systems than a chocolate bar. Plus you’ll actually feel better.

* Rule number four is simple yet so many people get this wrong it’s unbelievable. How many women do you know who have cut down on carbs in order to lose weight? Probably tons. And why do they always hit a brick wall and find it impossible to lose weight just a couple of weeks in? Because they do not increase their protein intake as they drop carbs. You must do this, otherwise your body resorts to burning muscle and keeping fat.

* Last but certainly not least is our most important rule. Take a day off each week. Whether you want to or not, it’s a good move. Why? Because something as simple as a day off allows you to do two very important things….

First of all your body will react well to suddenly having a completely different day in its schedule. You will also end the risk that if you ever need to eat junk food your body won’t start reacting negatively because you have avoided it for years.

If you have had difficulty staying on a diet in the past you will absolutely love this one tip in particular. In fact this is the reason so many people fail. They cut out their favorite foods and punish themselves for wanting a better body. You don’t have to. That approach leads nowhere fast. Keep enjoying your day off. Sometimes just knowing you have it coming up is enough to stop you from binge eating during the week.

These rules are proven to work. If you are trying to lose weight fast or trying to simply shift an few pounds and keep them off forever, each step here will put you on the right track immediately.

Bio: Russ Howe PTI is a fitness instructor who shows people how to lose weight each day in the gym. Catch his guide to high intensity intervals with his what is hiit guide and achieve your peak physique..