The exercise plan and fat reduction need to be synchronized a bit to make it easier to reach your goal. Here are four eating strategies to help you succeed.
Before you start planning your workouts, make sure that you really need the calories and macronutrients you receive daily. If you want to find out how many calories you can take per day while losing weight, you can use the nutritional calculators that you can find on the Internet. Statistics and activity rates are recorded in the calculator. Keep in mind that the daily amount of calories is just an estimate. To get any results, you need to monitor your food intake every day and check your morning weight several times a week. Your goal for weight loss should be 0.5-1.0 percent of your body weight per week. For example, 0.5 – 1 kilogram per week with a body weight of 85 kilograms. If you lose weight more slowly, reduce your total calorie intake by 10-15 percent. If you lose weight too quickly, you risk losing muscle, you should increase your calorie intake by 0.5-1.0 percent of your body weight per week.
Principle no. 1 – Eat more protein!
Protein offers benefits that help you maximize your body changes. First, it plays an important role in muscle growth and regeneration. If you consume enough protein, you can optimize muscle maintenance even with limited calorie intake. Second, protein can reduce appetite because it takes longer to digest, so the food stays longer in the stomach. Plus, the protein triggers the release of several saturation hormones, including cholecystokinin to suppress appetite. The more protein you take, the more cholecystokinin is released and the less hunger you will feel. But how much protein do you really need to eat? One study found that athletes who are preparing for heavy exercise consume 1.1-1.4 grams per kilogram of body weight, for example, 204-259 grams of protein per day for an 85 kilogram person. You must also ensure that you receive protein evenly throughout the day to maximize muscle growth and maintenance. This is because you need a minimum level of leucine, an amino acid found in protein that fully activates muscle growth and regeneration at the cellular level. You should try to take 25-35 grams of protein per serving to reach the recommended dose of 2-3 grams of leucine per serving. Make sure your protein comes from quality complex proteins such as dairy products, beef, poultry, pork and soy. These complex proteins are rich in leucine and contain all nine amino acids necessary to maximize muscle growth and repair.
Principle no. 2 – Reduce fat content!
The amount of protein you consume should always be the same during your program. Your job is to adjust other macronutrients to create a calorie deficit. When you need to reduce calories, remove the fat first. You should not start by reducing carbohydrates as they are the primary fuel source of your brain and muscles. During exercise, your body relies on both hydrocarbons and fat as fuel. The higher the volume and intensity of your workout, the more your body relies on carbohydrates. Let’s say you have to create a deficit of 300 calories. You can remove 33 grams of fat, which corresponds to two tablespoons of olive oil or 4 tablespoons of peanut butter. You can also omit 75 grams of carbohydrates, which corresponds to 2 cups of brown rice or 3.5 medium-sized apples. However, limiting these carbohydrates would probably have a greater effect on your satiety.
Principle no. 3 – Prefer carbs around exercise!
Consumption of carbohydrates during training brings a fast digested fuel supply, which protects muscle glycogen and reduces muscle breakdown. The food you consume within one hour of your workout should be full of carbohydrates to replenish the glycogen stores in your muscles and prepare your body well for the next workout. Eating carbohydrates after training also minimizes the rate of muscle breakdown and increases the recovery process. To maximize energy before, during and after training, break down your carbohydrate intake as follows: 30-40% before training, 5-15% during training as a supplement, 30-40% after training. If you follow this recipe, you will be able to train more intensively and at the same time do everything you need to maintain muscle maximum.
Principle no. 4 – Drink more fluids!
When you drink more fluids at once, the stomach dilates, triggering the receptors in your stomach to send satiety signals to your brain. Drink more fluids before, during and after a meal. By staying hydrated throughout the day, your body will not crave high-calorie foods and it will be easier for you to stick to your diet plan.
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