If you are thin then a diet to get fat and increase muscle mass to gain weight is crucial in its effort to gain kilos healthy, probably more than the training program. The purpose of this article is to point out the fundamentals of a good diet to gain weight and to establish specifically what you should eat in the day. Do many ask so we want to gain weight, if our goal is that we should be that tight dress not?, because we are giving to understand that weight gain does not mean be blind, but rather, increase muscle tissue and burn fat, therefore this regime also applies to lose weight since muscles burn more calories than fat in our body.
First, something that surely has heard before...
The only way to gain weight with a diet to get fat and increase muscle mass, fat or muscle is to consume more energy than it spends. There is no escape from this basic rule of human anatomy, no matter what so many contrary claims heard. It is true that some of us have a metabolism faster than others, but that means that we need to eat more.
The basics of any diet for fat and increase muscle mass must contain high calorie nutrients. Find it difficult to weight gain is the greatest challenge which is to consume enough energy without feeling full all the time. Don't worry, can hacerse… Very easily.
So how many calories you should consume? Well, there is a formula for all those who ask that question. Some diet to get fat and increase muscle mass are based only on the age and weight, others take into account muscle mass and the most complicated required to keep a record of every activity in the day…There is a short article at the end of this page which has some formulas for calculating calorie needs. It briefly explains the basal metabolic rate and why it is important. In short, counting calories is not very funny but it is not something to be done as long. Once you establish the amount of food and energy to maintain your ideal weight, you know instinctively how to eat on a daily basis.
The question of how much protein should be consumed on a diet to fatten and gain weight encourages debate fisiculturistas, sports scientists and nutritionists. For now we will leave that discussion for another article. The Department of Control of food and medicines from U.S. (FDA) recommends 50 daily grams of protein for the average adult male and the World Health Organization (who) recommends 56 g. But this is for the Western sedentary adult person…
The recommended daily amount of protein is 0, 08 g / kg or 0.36 by lb of body weight. A 140 lb person would have to consume 51 g according to that. Sports scientists awarded to athletes and the fisiculturistas require in their diet to get fat and increase muscle mass more than that and conservatively recommend up to 1, 5 g / kg or 0, 7 g per lb of body weight. Without embargo…
The majority of fisiculturistas speaks of a much greater amount of protein in their diet to get fat and increase muscle mass. And they have compelling arguments. They are in fact supported with credible research. According to many lifters weights, sports coaches and nutritionists a diet to gain weight should include up to 2 g / kg or 9 lbs of protein g. This may seem long, but don't forget that you need to consume more calories that the common people and those calories should come from something. Is it healthy to come only carbohydrates or fats? He is probably best to come from three sources.
From a perspective of weight gain protein is based on the amino acids. There are 20 in total and 8 essential must come from food. Exercise increases the need for amino acids and will not develop muscle if not their diet does not bring enough. Without protein and amino acids in a diet to get fat and increase muscle mass, gain weight is impossible. Good sources of protein include canned fish, red meat, chicken, Turkey, milk low in fat and yoghurt, cheese low fat, white eggs, soy and whey protein products.
All the diet to get fat and increase muscle mass that worth the penalty contain many carbohydrates unrefined. By the fact that you increase the consumption of protein may not omit or limit the consumption of carbohydrates. Carbohydrates, which are converted into glucose and glycogen in the body, are the only macronutrient that can supply the body with a power source immediate, essential for any kind of training.
Certain dietary fats are necessary for the welfare both as to gain weight on a diet to get fat and increase muscle mass. A gram of fat contains twice as many calories than protein 1 g or 1 g of carbohydrates. A tablespoon of ground flaxseed contains as many calories as a banana, why must incorporate good fats in the diet to gain weight. What are good fats?
Without going into too much detail about the subdivisions of the fat, the fat that you should eat are monounsaturated fats found in the olive oil and avocado, and the polyunsaturated in fish, flax, sunflower oilliver of cod and safflower, and in some nuts. Essential fatty acids is what health professionals love to talk. And for good reason. These fats in the diet to get fat and increase muscle mass also are known as Omega-3 and Omega-6 fatty acids, and in polyunsaturated fats, especially fish. To bring numerous benefits to health, they are also important for the muscles.
In summary, a diet to get fat and increase muscle mass that contains fish such as mackerel, the tuna and the salmon (among others), or which is supplementation with products such as linseed oil, will not only help you develop muscle but will it live too.
Finally, forget that of the 3 big meals a day with snacks in the middle. The best way to follow a diet for weight gain and increase effective muscle mass is eating 5 or 6 small meals per day. Separate them by 3 hours so that the stomach has time to digest them completely. If the goal is to consume daily 3300kcals, eat 3 big approximately 700kcals and 3 small meals of approximately 400kcals. You will find examples in the articles below.
The latest in this diet to get fat and increase muscle mass, to go. Eat a variety of fruits and vegetables. They are the largest source of vitamins and minerals (particularly antioxidants) and have implications for health and weight.
The above-mentioned elements have greater influence in levels and pace of the muscle increase in diet for weight gain and weight gain. There are other important factors that we have not talked about vitamins and minerals, fiber, water, alcohol and the cholesterol All very important for health. Now that you know the basics of what you must include a good diet to gain weight, you can use this article as a starting point to achieve their objectives of increase of weight.
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