Wednesday, May 31, 2017

I want to be toned! Yes, so do I and here is how !

Lean muscle mass, everyone is looking for that "toned" look yet they don't understand what the concept is for your body to look like that physique. Carrying more muscle relative to body fat will make everything appear tighter, and it will help you burn more calories. Not to mention your clothes will fit better with or without the scale moving up or down. With that comes a sense of accomplishment and confidence from seeing our bodies change due to our hard work, sweat and determination.
You need to remember that in order to build muscle, you have to follow some small details. Your training stimulates muscle growth, but your diet is also extremely important. The body requires nutrients in order to build muscle. If you want to add that lean muscle to your body consider how many calories you are consuming, what quantity are you eating them in and where your macro breakdown is coming from. Follow these 5 diet tips to maximize muscle growth:
1- Protein
A good rule of thumb is .75 ( for normal gym goers) - 1 gram per pound of body weight ( weight training/ athlete). Why do you need protein? Protein is necessary for the building, maintenance and recovery of muscle. Protein will also help you feel full longer and aid in the burning of body fat due to its thermic effect; the body burns more calories digesting protein than carbs or fat.
2-Carbs
Carbs are your friend not your enemy when trying to aesthetically look better. Carbs provide your body with the energy it needs to get through intense workouts more efficiently and directly than any other energy source. To put it simply, your body will break down the carbohydrates into glucose and either use it directly for energy or store it as glycogen for when the body demands it. Train hard and eat like an athlete.
3- Eat for your performance
Do you know what I see far too often ? People eating little to no food and wanting to diet. Nope, not with me. the first thing I do is reverse diet you to a healthier place. Why can't I diet you on nothing? Well where are you going to take the deficit from? Your body is smart and trying to fool it is just going to put you on the yo-yo dieting spectrum.
4- Water/ hydration
More than half your body is made up of water so any dehydration will lead to a reduction in the functioning of vital bodily processes. Without proper hydration it is likely that your training session won’t go as well as it could. Not to mention that your muscles will look bigger and fuller if they are hydrated appropriately.
5- Be consistent
yup this is the hardest one and easiest one to follow. Find a way to motivate yourself to remain consistent. Whether that is a particular coach, gym, training partner or program, stick with it and remember that there is no magic trick to replace hard work and determination. Changes in your body will be cumulative so keep at it and allow your body the opportunity to adapt! Too many people give up too soon because changes are not instant ! Don't expect them to be ! Keep working hard and the changes will happen!

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