Muscle growth is all about getting in adequate calories to support, repair and grow muscle tissue. In order to do this you need the right amount of protein (4 kcal), carbohydrates (4 kcal) and fats (9 kcal) which come under the title of ‘macro-nutrients’ which is more commonly shortened to ‘macros’. Aim to eat 1g of protein per pound of body weight, around 0.5g of fat per lb of body weight and then make up the rest of your calories from carbohydrates. In order to work out your total calories, multiply your weight in pounds by 17. So, for a 160lb man this is how you would work everything out.
Do you take workout supplements? No? Seriously? Why not? Oh, you have heard they are bad for your health and cause more harm than good. What else have you also heard lately about supplements? That they can have a counter-effect on your gym performance? Really? Well, that sounds reasonable, right?
Wrong! That is as far from the truth as it can be. The main reason why people fear workout supplements is because they do not know how to use them properly and what to expect while using them. If you think that you will get buffed or lose a ton of weight in just one month simply by adding supplements to your diet, you are dead wrong. Supplements can enhance your performance, make you more prepared for an intense workout and help you recover quickly. They are to be taken seriously and you should know what you use, and why you use them. Here is a quick walkthrough of the various types of gym supplements.
Essentially, cardiovascular endurance is how good your cardiovascular and respiratory systems involving the heart, blood vessels and lungs, can work together whilst under stress to keep you going. Your cardiovascular ability is based upon three factors:
- Heart Rate: how many times your heart beats per minute
- Heart Contractility: how forceful each beat of your muscle is
- Stroke volume: how much blood is pumped per heartbeat
Improving your cardiovascular endurance is a great way to become healthier by lowering your heart rate, reducing your risk of cardiovascular disease and decreasing your chance of obesity. As well as this, you will become more capable in activities that involve movements such as swimming, running, jogging and rowing.
Your immune system is a remarkable machine that keeps your entire system safe and defend your body against diseases and microorganisms. However, just like any other machine, your immune system can become weakened, overwhelmed and fail. A weakened immune system can easily allow the invading germs to have access to parts of your body or your entire systems and make you sick. In this article we will be looking at ways to make your immune system stronger and always be on guard to protect you. These proven daily habits and activities can help to unlock the powers of your immune system, help your body ward off any illnesses and help you stay healthier and happier.
Fat is an important nutrient for good health, and we all need fat in our diet to stay healthy and alive. Fats play many different roles in your body – providing you with calories and energy, helping your body absorb fat-soluble vitamins (A, D, E and K) and helping your body grow and develop properly. However, the type and amount of fat you eat is important. While you need to consume fats to stay healthy, too much can be bad for you. Also, fats such as the saturated and trans fats may increase your risk of developing heart disease and should be limited.
The main three different kinds of fat in your foods can be described as follows: