Body building is a science. It is something far beyond imposing punishment and drinking milk. The big body you see, the 18-inch biceps on top of the six-pack abs, is not made from milk and dand. Science and juggling make them. If you understand this science, you will achieve good results in less time, less cost and less mistakes. Otherwise body, time and money will be lost.
Body building broadly has three parts-
1 Exercise
2 Diet
3 Rest
Exercise is done as per need. Only after spending time in the gym and getting expert advice can you know what is right for you at the moment.
Diet: One and a half hours spent in the gym asks you to eat six hours. Its arrangement takes both time and money. If really thinking of making something then take care of pocket too.
Relaxation: Restless day, restless night, so where will the body be happy. During exercise, your body breaks down a lot. This breakdown is repaired during rest. If you are not able to get eight hours of sleep, it is very difficult to get good results.
For a good body, it is also important to calculate what to eat and how much to eat. There are many things to eat and drink, how much protein, fat etc., you have to gather this information and you will be able to make a good diet chart. You are doing everything right, but if you are not taking the diet right, the result will be in vain.
Science of Diet:
There are some words that you will hear a lot these days. Like protein, calories, carbohydrates, fat. Let us know what these words mean for you.
Calories: You need energy from running to breathing. This energy is measured in calories. What you eat and drink gives you energy. However, the point of the issue is whether it is weight gain or weight gain, calories will be spent.
The question is how much. Its simple formula is if your weight is 100 kg then you have to take 100 times 30 which means 3000 calories. Determine the quantity by multiplying your weight by 30.
Protein:Protein builds and maintains muscles. Digesting it also requires energy and also provides energy. It is also a simple math to determine its amount, gym goers should take between one and two grams of protein per kilogram of body weight. For example weight 60 kg then protein between 60 to 120 grams throughout the day.
Carbohydrates: It gives us energy to work. It is converted to glucose much faster than protein and fat. Indian food dal, rice, roti, vegetable have proper amount of carbohydrates. Now how much carbs you need depends on how many calories you need. If you need 2000 calories per day then you have to take 250 grams of carbohydrates. The formula is divide 2000 by 2 and then divide the remainder by 4.
In Diet what and how much
45 percent carbohydrates
15 percent fat
40 percent protein
Keep in mind that this is a baseline. There should be more or less according to the needs of the body. Do consult an expert before deciding on your diet and exercise.
You must be logged in to post a comment.