For most of my life, I've been active in running, cycling, body building or martial arts. As a guy who has always had trouble with his weight, I found that working out has been a way to keep my body fit and the fat from creeping in.
Strength training and bodybuilding will keep you fit and healthy if you follow the lifestyle. Part of getting fit and staying fit requires you to prioritize. That is why adopting a fitness lifestyle is crucial to staying in shape.
My wife pondered the question of priorities a few days ago in regard to body bodybuilding and strength training. Our young kids inherited her aversion to exercise. They love to ride bikes and play in the park but their priority is definitely pointing to the video game console. This is why it's important to avoid looking at strength training as a "workout". Your health depends on staying fit. Building muscle revs up your metabolism and burns fat. It should be your lifestyle.
Here are five tips for gaining more muscle and staying fit:
1. If you do nothing else for your body this week, get a set of calipers for body fat testing or a scale with a body fat monitor. You can use the scale to monitor your progress. Don't take the readout as gospel; just use it to monitor your activity level. If you are losing fat and gaining muscles, it shows up on your scale in the fat percentage reading.
2. Here's a quick way to calculate your calorie requirements. If you want to lose fat and you are working out five times a week, you can use this formula for a quick result. This method doesn't take into consideration what your body composition is like. Use it as a guide and adjust it when necessary.
Take your lean body weight and multiply it by 12. If you are a 220 pound man with an active lifestyle, you can safely take in 2,640 calories a day. You will be able to lose fat instead of muscle if you perform compound exercises three days a week.
To gain weight, multiply your lean body weight by 19 to get your calorie requirement. You can pack on the pounds in muscle instead of fat by performing compound exercises using barbells, dumbbells or machines.
3. To get six pack abs, you need to watch what you eat more than you might think. There are people who are naturally low in fat and with an active lifestyle will show their abs with no extra effort. Others like me can't even think of a doughnut without gaining a pound.
Generally, bringing your body fat down to 10 percent or below will make your rectus abdominis muscles pop. You can generally melt away your body fat if you use compound exercises three days a week and consume less than your calculated lean body weight calorie requirement. If you measure your body fat regularly, you will be able to keep your six pack abs under control.
4. A more accurate way to determine your protein needs is to find out what your lean body weight is and multiply it by 1.14. The reason why you want to use your lean body weight is because that is what you want to feed.
If you weigh 220 pounds and your body fat was 15%, you can subtract 33 (220 x0.15) to arrive at the lean body weight - 187.
Multiply your lean body weight 187 x 1.14 to get a result of 213.18g a day. Take your total and multiply by 6 to get the number of protein grams you need per meal. You ideally should be taking in six meals a day. That would allow your body to keep feeding your cells continually during your day.
The U.S. Recommended Daily Allowances for protein is 0.8g. If you're a strength trainer and or body builder, that's not enough to power your workout and build your muscle cells.
5. The best all around workout for building strength and muscle mass is compound exercises. Squats pull ups, dead lifts, lunges, bench press dips are all compound exercises that will stimulate your testosterone levels and build mass in record time.
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