Principles Of Diet For Gym
It
can be said that gym is now a trend that is popular among young men and women.
The goal of this form of exercise is to concentrate the muscle groups in
conjunction with the diet for bodybuilders, gym weight loss, weight loss or
muscle mass, to ensure that the body is toned more after a training process.
For
those who are just beginning to exercise, the diet is very important, because
it accounts for 70% of muscle formation. If you practice without eating
properly, there will be no results and a perfect body shape as expected.
Save
the experiences shared below to update your diet to lose weight, lose belly fat
or increase muscle in the most appropriate way and still have enough nutrition
for a healthy body.
Principles
of diet for newbies of gym
With
the following guidelines, you will have the necessary information to supplement
your nutrition in the process of starting your gym. Whether it is a diet for
male or female bodybuilders, the principles of the following nutrition should
be applied correctly.
1.
Eat enough protein (Protein)
Protein
contained in amino acids helps build muscle. The recommended amount of protein
for a day is 1.1gr / kg body weight for normal people. If the diet for newbies
wants to increase muscle, they should absorb twice that amount.
For
diets for beginners, it is necessary to have 3.3 grams of protein/kg of body
weight per day, in the first 6 months. For protein supplements, choose
protein-rich foods on your weight loss menu.
2.
Increasing the amount of starch (Carb)
In
case of gaining weight or increasing muscle efficiently, a new gymnasium weighing
81kg (for men) needs to absorb 360-450 grams of sugar powder every day.
3.
Do not abstain from fat completely
Each
person needs to maintain 5-10% of saturated fat every day to provide energy for
the body. A high-fat diet will help maintain testosterone levels better than
low-fat diets. Ideal testosterone will help increase muscle size for the diet
for you to increase muscle and not accumulate excess fat.
Red
meats such as neck meat, shoulder, or beef butt provide not only high levels of
saturated fat, but also supplement the body with a rich source of protein.
Besides, avocado, olive oil, peanut butter contain many monounsaturated fats
such as salmon, almond oil, ...
As
for vegetarian diet for gymnastics, it is recommended to add vegetables rich in
fiber, such as sesame brown rice and salad as well.
4. Eat enough vitamins
Next,
for the diet for new gymnastics, bodybuilding for both men or women, it is
still necessary to add essential vitamins, if you have eaten all of these 3
substances mentioned above but the amount of vitamin deficiency is not enough,
it will not bring a good result.
5.
Calculate daily calories
One
person weighing 81kg needs 3500 calories per day.
100%
of calories / day = 20-30% of protein, 40-60% of sugar powder, 20-30% of fat.
6.
Eat regularly and moderately
Whether
it is a diet for gym women or men who want to lose weight, lose belly fat,
remember to provide a full range of nutritious foods.
Eat
6-8 meals a day for 500-600 calories for 1 person weighing 81kg.
7.
Drink enough water for each day
It is necessary to absorb at least 2 liters of
water, but for bodybuilders, gyms, it is necessary to supplement 2.5-3 liters
per day.
8.
Eat before sleeping
About
30-45 minutes before going to bed, take about 30-40grams of Protein, 1 cup of
low fat cheese and 2 tablespoons of cold seed oil and 56gram of nuts.
~ to be continue
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