Gym and food

[behappynow]

Now ive been to the gym 3 times now and I dont feel too sore from the workout..but to tone the loose muscles and burn the fat..should we eat more bread, more meat or more fruits..how long does it take to get the muscles to tone in general ?

[MrNiceGuy]

To fuel the muscles, both carbohydrate and protein should be consumed.

The consumption of protein helps to prevent excessive break down of muscle during exercise, while also helping to repair and strengthen fibres afterwards, whereas consumption of carbohydrate provides the muscles with energy to sustain exercise, while helping to replenish depleted energy afterwards.

Consequently, both should feature as part of dietary intake.

However, carbohydrate should be obtained from complex varieties such as beans, lentils and wholemeal varieties of rice, bread and pasta, for example, as opposed to refined sources of the afore-mentioned. The reduction of cakes, sweets and pastries will also assist, too.

In doing so, you’ll be reducing the rate at which insulin is secreted to control the level of sugar circulating in the blood, something that serves to improve insulin sensitivity with time.

As for burning fat, while regular exercise does help, one of the most important things you can do at the outset is to reduce daily calorie intake (preferably 500Kcal) from your recommended TDEE, ensuring that the deficit doesn’t push intake lower than BMR.

As such, research BMR/TDEE calculators, since they’re largely accurate in determining individual requirements, based upon measurements and levels of activity.

Moreover, by ensuring that a daily calorie deficit is maintained from TDEE, the body is forced to burn fat (as energy) to meet your level of activity, resulting in an increased level of weight loss each week.

Bear in mind that as weight is lost, since the body weighs less, fewer calories will be required to satisfy BMR, so you should re-assess your numbers with each 7lbs lost to reduce the risk of a plateau.

The improving shape and definition of muscles largely rests upon how frequently and intensely they’re exerted. Equally, how quickly the shape and definition of exercised muscle represents itself, depends upon how much fat covers it.

Nonetheless, by repeatedly exercising and overloading muscle fibres (gradually increasing the weight lifted), the sooner it’ll show, since increased muscle mass improves one’s rate of metabolism, leading to higher calorie expenditure even when the muscle is resting.

On the subject of overloading the muscles, to ensure their growth and increase calorie expenditure, once you’re able to perform 8 repetitions with a certain weight (regardless of the exercise), seek to increase it by a 1-2kg.

Upon increasing the weight, you may find that you can only execute 6 reps. However, the muscle fibres will repair themselves, eventually allowing 8 reps to be completed again. Once you can, you increase the weight again to ensure progressive overload continues.

Don’t worry about progressive overload leaving you with excessively large muscles, since the implementation of a daily calorie deficit ensures that won’t happen. The muscle developed when running a daily deficit is shapely and defined; to add excessive size and mass, calorie intake needs to greatly exceed TDEE.

As weight continues to be lost through calorie reduction and exercise, a point will be reached where daily intake needs to be increased closer towards TDEE, largely to ensure that the body is provided with sufficient energy, allowing existing body fat to be burned during exercise. As such, the initial 500Kcal deficit you’d introduced, may need to be halved.

Granted, the above may not be an immediate concern, but as goal weight begins to fall within grasp, it will be something you’ll need to address. For now, a daily deficit of 500Kcal should allow you to begin witnessing the results you wish.

[Hidden in reply to MrNiceGuy]

There's a huge amount of information in that Mr nice guy. I might even print it off.

[Gottodothis]

Hi,

When doing weights or using equipment using push/pull don't up/down fast , better to do slow then fast e.g bicep curls up count one two then fast down, one two fast down, then upnfast slow down. Your muscles have to work harder.

Arm ones you will find small weight (shoulder press, bar across shoulder etc), while bum one (dead lift etc) add weight. If it gets too easy just try adding you can only take it off.

Give your self at least 30 secs rest after each set ( 3 exercises 10 reps each rest) each exercise different part of body (shoulder press, dead man lift, kettlebell swing).

Do your weights ones then finish with cardio run or fast walk on the treadmill (no holding handle) or cross trainer your body works harder that way.

Try some classes amazing what you learn.

I hace been going to the gym for a year and have amazing results along with food intake. I have myfitnesspal on my phone to help me control and work out food it also counts your steps.

I do 5 days at the gym (Monday and Thursday off) 3 days classed 2 days in the gym using equipment. My main meal is when I get home after a work out. Today 20g porridge oats, 100g yogurt low fat, 30g blueberries, lunch homous rice cake, 3pm 50g ham from the counter lettace tom and egg, 15mins after the gym lean mince (butcher) 100g potato carrots cauli courgette pepper peas sweetcorn (cottage pie) then 100g yogurt 15g peanut butter (full of protein carbs and bit of fat)

Good luck with gym and weightloss enjoy it.

Wendy