Tag: calories

Effective Tips to Gain Lean Muscles

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| Health
Working Out

Many people want to have lean muscles. That is why they do anything to have them. Many even consider taking steroid supplements. However, some people are still scared of taking them. Today, you can now find legal and natural steroids supplements. But before taking them, there are things that you should know. In this article, we will talk about tips to gain lean muscles.

Eat More Protein

Meat Working out with food and rest helps your muscles grow. Make sure you eat enough protein after working your muscles. Amino acids are absorbed directly into the muscle and rebuild it. Protein synthesis repairs the muscle and makes it grow. They also help produce hormones like growth hormones and insulin. They double the recommended daily protein intake, which is 0.8 g per kilogram of body weight. According to a study published online in the Journal of Applied Physiology, this is the maximum amount your body can handle.

Consume More Calories

Don’t exercise with weights, and if you do, don’t eat like someone who does. Your goal is to lose weight. To build muscle, you need to consume about 2,800 calories a day. White achieved this by spreading it out over several meals a day. If you spread all your calories over 6 meals 3 hours apart, you will avoid feeling full after a large meal.

This will also ensure you get enough carbohydrates and protein to avoid the fatigue of intense exercise. Consume 30 grams of protein with each meal. Good fats and carbohydrates are essential. Protein is important, but it’s not the only thing that matters. With the right combination, you will gain muscle and weight. A good ratio is 50/25 carbs, 25 protein, and 25/25 fat.

Drinking Water

Always Stay Hydrated

Your performance will suffer from poor hydration, which will make you fatigued during exercise. In a study published in the journal Applied Physiology, it was found that bodybuilders with poor hydration produced more stress hormones (cortisol) and released less testosterone. You should always drink a lot of water to stay hydrated.…

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Safe Weight Loss Tips

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| Weight Loss
Weighing machine

Watching your weight is quite vital in maintaining good health. Being overweight is among the most common health problems in the current times. This is caused by the kind of lifestyle we live. In most cases, it leads to other health issues such as diabetes, heart disease, high blood pressure, and stroke among many others. For those who are already overweight, all the health complications can be avoided by simply losing the extra weight using safe and effective methods.

Safe weight loss methods

There are quite a number of ways through which you can lose weight. However, not all methods work safely. Below are a few safe methods that you can use.

Exercisestationary bicycle

Exercising is considered among the safest and most effective weight loss methods. The type of exercise activity you engage in does not really matter, though you lose more weight with activities that are more intense. The exercise can be as simple as taking a walk or as intense as a full workout session in the gym. Extra calories are burnt during the exercise process, which in turn leads to weight loss. The more the calories you burn, the more weight you lose. Doctors recommend that you do the exercise on a regular basis to maximize on all the benefits it has to offer.

Lifestyle

You need to make a few changes to your lifestyle to assist you with your weight loss efforts. Such changes include avoiding too much alcohol or smoking. This is because they result in an increase in calories as well as fat accumulation in the body. They also reduce metabolism which in turn increases the ability for your body to add weight. Other lifestyle changes may include getting sufficient sleep every night, avoiding too much stress, and taking lots of water among many others.

Diet

loose weight listWhat you consume during mealtime has a direct impact on your weight. You should watch the type and amount of food that you consume. Try to avoid foods that contain lots of sugar or bad fats. Such include junk food and fried fast foods. The basic idea for weight loss using diet is to consume fewer calories compared to what you spend in a day. Keep in mind that starving yourself can lead to serious medical conditions. Consume small amounts of healthy foods at regular intervals to ensure your body gets all the nutrients it requires.…

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