Having a ripped chiseled body is the dream of many individuals, especially men. Though so much of society struggles to lose weight, there is a percentage that struggles to gain weight, specifically muscle. A muscle building schedule is necessary to succeed in the journey to bulk up. Of course, the exercises and workout combinations are endless. Many people find that consulting a certified trainer or fitness expert is the best beginning point to construct a muscle building schedule.
The first thing an expert will explain is the different muscle groups. Most commonly, exercises are broken down by triceps, biceps, chest, shoulders, back, legs, and abdominal muscles. A typical muscle building schedule will split the workout by these muscle groups, focusing on two to three different groups a day over three or four days a week. Cardiovascular exercise will also be necessary to maintain a balanced workout regime.
Coupled with a muscle building schedule is the need for a proper diet. Though there are a multitude of different diet options, from Weight Watchers to South Beat to Atkins to NutriSytem, it is not necessary to spend a lot of money on a special program. Many fitness experts everywhere use the same simple formula to determine the ideal diet. It’s a breakdown of protein, fat, and carbs. Based on this formula, diets will fluctuate based on the dieter’s weight and calorie intake. To determine the ideal calorie count for an individual, a physician or fitness expert should be consulted. For the example provided below, we will assume a male individual weighing 180 pounds and maintaining a diet of 1800 calories a day (the formula does not change for male or female).
First, he should consume one gram of protein for every pound of body weight. That’s 180 grams of protein. One gram of protein equals four calories. So, on this plan, 720 calories will come from protein, or 40% of the diet.
Second, approximately 25% of his calories should come from fat. These should mainly be UNSATURATED fat grams. Since one gram of fat equals nine calories, 450 calories of his diet will come from fat, which would equal 50 grams of fat.
This leaves 630 calories for carbs. Like protein, a gram of carbohydrates equals four calories, so 630 calories of carbs equals 157 grams. The key with carbs is to keep the sugars to a minimum – ZERO is perfect, but practically impossible. Fiber is a good carb. Men should consume 30 grams of fiber, while women should consume 25.
The right exercises… the right schedule… the right diet… It CAN be overwhelming, but it can STILL be a success. With the help of health experts and the wealth of information available on the internet, achieving the desired results is just around the corner!
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