Tag Archives: diet

Building Lean Muscle Mass For Beginners: Why Diet is More Important Than Exercise

The process of building muscle is pretty straightforward. Train the muscles in question to failure about twice a week, and they’ll grow. You can do it more often than that, but studies show it doesn’t tend to help much.

Muscles need dietary support to grow, though, and that’s where things get tricky if you’re looking for lean muscle mass. To add muscle tissue, you need to eat above your typical daily caloric needs. Of course, that’s also the recipe for adding stored body fat, which creates a conundrum; adding muscle also tends to mean taking on at least a little fat with it, or at least hanging on to what’s already there.

Much of the bodybuilding community has come to the consensus that you can’t shed stored fat while you’re in a serious muscle-building program. The solution that most take is to break up the regimen into “cutting” and “bulking” phases. Bulking is the period in which you focus on getting your muscle mass and strength to where you want it to be, without worrying so much about where your body-fat levels. The cutting period is the time to focus solely on maintaining your muscle gains to the greatest degree possible while shedding as much body fat as you can.

One can time these out in any way they wish, but most adherents to this regimen will cut in the lead-up to and during the warm months (as they’re more likely to have lighter clothing on and be showing more of their body during this time). They’ll then bulk during the colder months when they tend to be bundled up. Professional bodybuilders will time their cycles more around competitions so that they’re cutting just before performing.

Regardless of whether you’re cutting or bulking, however, the types of food you eat and supplements you take remain pretty much the same. There are varying schools of thought on this subject, but a widely agreed-upon number is that the muscle-building diet should consist of at least 50% protein. You can then divide the rest up roughly evenly between slow-digesting carbs and healthy fat (while not forgetting to get your needed vitamins, minerals, and dietary fiber in).

That brings us to the final question — how do you know how many total calories to take in? It starts by knowing your “basal metabolic rate,” which is the number of calories you need each day to maintain your current weight if you were to engage in no physical activity whatsoever. This calculator can give you a quick estimate. If you’re bulking, you’ll need to eat more than your BMR plus whatever is burned by your physical activity to add to muscle tissue. If you’re cutting, you need to go below your BMR. You can safely lose roughly 1 kilogram of fat per week without also losing significant muscle tissue.

Pumpkins: Great for Jack-O’-Lanterns and Great for Your Health

Pumpkins pop up all over the place in the fall – adorning front porches and steps, decorating living spaces, and lining grocery store shelves. Pumpkin pies, pumpkin soups, and pumpkin seeds suddenly enter our diets, but these foods almost entirely disappear from most homes come winter.

Aside from the fact that they taste good, is there a health case to be made for incorporating pumpkins into your diet year-round? Yes! As a matter of fact, pumpkins are full of important nutrients and have a variety of health benefits. If you like the taste, then there’s no reason why you shouldn’t have pumpkin more often.

First of all, pumpkins are great for digestive health. They are full of dietary fiber and of

Top 5 Ways To Lose Weight While Running

Many people find going for a run for the first time quite intimidating. Including regular running sessions in your workout routine will lead to faster weight loss, while persistence will help you keep the weight off for good. Here are some practical suggestions to make running as enjoyable and effortless as possible.

  1. Warm Up

Use a simple rule of thumb to get the most out of your warm-up: the more intense your runs, the longer and more complex your warm-up should be. Do effective body-shaping exercises, such as push-ups or lunges, and pay special attention to those joints and muscles you feel are not ready for the main part