weight loss and weight gain
Many people are passionate about "healthy living"- natural bodybuilding, fitness and health. Many seek it and never find it. Several try only to fail. Many teens want big arms, or that massive chest or Birdman lats. Then you have people who are overweight, constantly struggling to get the gut off, but never succeed. I will tell you why and how to achieve a state of fitness - gain weight or loose weight - it isn't that difficult. You don't need to steal testosterone from animals to get there.
It is simple and easy although many make it complicated and frustrating like having to follow a "special diet" that consists of nothing and water. The magical secret to all your fitness goal needs - FOOD. That's right...it's not new, it's not revolutionary and it's not stacks of anabolic drugs or diet pills. If you're consistently eating well and with the correct calories, you can manipulate your body to take whatever shape you please.
To add size and muscle, one must eat over their caloric needs. This gives the body extra calories and energy to add the desired lean mass which many strive for. Losing weight is perhaps easier then gaining weight. You simply must eat less calories then you burn in a day. This makes your body target stored energy (fat) and burns it for energy. Yes, it is as simple as that - you just have to find your body's caloric maintenance. Many sites have programs to figure this out so your goals will quickly be within your grasp.
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Also, to help prevent fat gain and to make your body in a more anabolic (muscle building) state, 6 meals should be eaten a day. Now most of you are thinking that's a lot. However, these meals should be in even quantities and good portion sizes. Just because you're eating healthy doesn't mean you can eat as much as you want whenever you want. The idea of 6 meals a day is this. Throwing 6 small logs on a fire over time will cause the fire (your body's metabolism) to burn bigger and stronger...however throwing 3 large logs on a fire will only smother it and make it slower.
As far as what to eat, eat carbs, protein and healthy fats usually in a 40/40/20% ratio. If you are trying to lose weight, I recommend a mix of veggies and fruit (more dark green veggies than fruit), along with lots of protein to maintain muscle and fats for optimal hormone levels and healthy fats. This ratio should be 20/60/20%.
A good diet in tune with training will be the signal that tells your body to do what you want. Fat loss is obtainable with no weight training whatsoever; however, to increase size weight training is needed. Fat loss may be accelerated with a workout regimen and cardiovascular training to burn extra calories and also makes your body become more used to the idea of burning fat for energy.
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Getting a total daily value of 500 calories under your daily caloric maintenance should be sufficient to lose fat. Mass gain however for the general beginner will need weight training. For overall mass you should do a full body workout three times a week (one day on one day off cycle). This will create a chronic stimulation for your body letting it know it must become bigger and stronger to keep up with your activity levels and lifestyle.
A routine that works very efficiently is a 5x5 routine, which means 5 sets of 5 repetitions. You will do 5x5 for Squats, Bench Press and Bent Rows one day, and the next workout do 5x5 for Squats, Shoulder Press, and Dead Bent Rows. Ab work may also be done if desired. Start lifting the weights at 85% of your 5 repetition for each exercise and increase by 5% each week until you are doing 100%.Once there, increase the weights by 2.5% each week on all exercises. This will once again make your body realize...it MUST grow. Now all you have to do is eat approximately 500 calories over your caloric maintenance but don't forget that working out burns calories so eat extra on your workout days to make up for the loss and you WILL get bigger.
