Some people need help knowing the ins and outs of putting on lean muscle or gaining a significant amount of muscle mass. We’re here to help. Read on!
Everyone is always talking about losing weight, burning fat and getting smaller. But what about those of us who don struggle with weight loss or a higher body fat percentage? Some people need help knowing the ins and outs of putting on lean muscle or gaining a significant amount of muscle mass.
Now, before you start guzzling the protein shakes and trying to stomach a glass full of raw egg yolks each morning, lets figure a few things out together. There are so many questions that need answers for those of us wanting to understand what obtaining and keeping muscle entails. How does it work? What all does it benefit? Is it as hard as I’ve heard? Well, no more worrying about that my friends! Read on and let me answer all these questions and more!
First things first, you are going to have to get used to eating. Get used to eating? What does that even mean? I eat every single day. Well, as proud as I am that you eat, I can be even prouder. When it comes to gaining muscle, you may have to eat way more food each day than you are used to. You may be thinking, “Awesome! I can do that!” Sure, it sounds great, but you may have to eat a little more than you will be comfortable with.
A lot of people who want to gain muscle don’t realize just how hard it is to eat lots of food, until they decide they want to put on muscle. Then they get hit with the harsh reality that they may have to eat to the point of force feeding. Now, let me clear this up. Force feeding is an extreme and is for people that aren’t used to eating over 600-800 calories a day or are trying to really bulk up body builder style. For conversations sake, let say you are already an active persona and you are just trying to put on an average amount of muscle mass, there are certain equations that should be followed. Like one that explains calorie consumption.
For example, the International Society of Sports Nutrition, Strength and Conditioning suggest:
Men will need 15-20 calories per pound of their body weight x 1.2 to 1.5.
Women will need 12-15 calories per pound of their body weight x 1.3 to 1.5.
Oh, and uh, I’m sorry, but eating more DOES NOT mean eating whatever you want.
I mean, sure. You could eat whatever you want and put on weight, but would it be the weight you are wanting? It’s very common for those told to eat more to gain weight, to go on a binge diet of terrible garbage foods. Eating 3 bags of Cheetos, a dozen donuts, heavy bowls of pasta washed down with chocolate milk may sound like a dream, but it’s definitely not going to benefit you with the other dream you had of gaining healthy muscle mass. It will however put on some pounds made up of body fat. But, that’s not what we are looking for, is it?
For the ideal results, you are going to want a diet that consists of healthy fats, carbs and proteins. You are wanting to eat foods like chicken and fish for your lean meats. Whole grain pastas and rice for your carbs, peanut butter and avocados for healthy fats.
For example, your diet should be based on these percentages:
50% Carbohydrates. 25% Fats. 25% Protein.
TO BE CONTINUED…
*There is still much more to learn!! Make sure to check back with us on our Facebook page to see PART 2 of this article. You WON’T want to miss the second half of this article. After all, you want to know the keys to muscle gaining success, right?
Until then, why not come check us out at Gold’s Gym! We would love for you to come test out our equipment, try out a class, meet our staff and see what we are all about! In fact, bring a friend with you while you’re at it!
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