The biggest question of the decade is, do we need a Gym to build muscle? If I say ‘NO’ you wouldn’t believe me right?
In order to know the answer, you first need to ask yourself why you want to go to the Gym and what you expect from it. Do you want to build muscle, lose weight, or just want to look good? You need to define your goal in order to achieve it.
Once you get the answer, the best way to get started is to understand and define what muscle-building actually is. Let me tell you some basics about Muscle Hypertrophy – it is defined as an increase in the growth of muscle cells, and it’s a process that’s often kickstarted by resistance training.
It’s the adaptation our muscles experience from continual exposure to progressively overloaded forms of resistance training, which then results in an increase in our muscle fiber size, both in diameter and length.
Resistance training with a good diet plan is the only thing you need to build muscle mass. Create a workout plan and use your body weight to train your muscles at home.
How to calculate calories
First things first, calculate your calorie intake, to do so you need to use the following formula:
To calculate men’s calories = 66.5 + 13.8 x (body weight in kilograms) + 5 x (body height in cm) divided by 6.8 x age. Meanwhile for women= 655.1 + 9.6 x (body weight in kilograms) + 1.9 x (body height in cm) divided by 4.7 x age.
Keep this thing in mind – to lose weight, you need to follow a calorie-deficit diet and a calorie-surplus diet to gain weight along with some resistance training. Your daily calorie intake should be 200-300 calories less than your maintenance calories if your goal is to lose weight, to gain weight your intake should be 200-300 calories more than your maintenance calories.
Calculate your macros
Not everybody needs to track their macronutrient intake. But plenty of people find that as their fitness and physique goals get more specific, dialing in their nutrition in this way helps them fuel their training and achieve better results.
Macronutrients (or macros for short) are the nutrients that the human body needs in large quantities. Macros include fats, proteins, carbs, water, and fiber.
A well-balanced intake of macronutrients is essential for your fitness goals. Fat contains 9 calories per gram, while protein and carbs each contain 4 calories per gram. Water and fiber do not provide energy.
Keep Protein at 1.5 to 1.8g per kg of body weight – Fat at 0.6 to 0.8g per kg of body weight and the remaining calories will be adjusted with carbohydrates.
Let’s take an example: Suppose your body weight is 70kg and your daily calorie intake is set at 2200 Cals. Protein (say 1.5g per kg of body weight): 105g [70 x 1.5g] – Fat (say 0.6g per kg of body weight): 42g [70 x 0.6], remaining calories will be adjusted with Carbs: 2200 – [(105 x 4) + (42 x 9)] = 1402 Cals. Now divide this by 4. (1402/4) = 350.5g.
So your protein is 105g, Fat is 42g, and Carbs are 350.5g. Totaling all will give you 2200 Cals. Create your own diet plan and start working out, Good Luck!
Comment down below, if you want me to share some home workout plans!
