When trying to lose weight and gain muscle, there are a few things you need to understand to be successful. Applying basic nutritional knowledge and some basic principles of exercise physiology can make your goal much more attainable. In the end, it does not have to be that difficult to get the results you desire.
Eat Slowly and More Frequently
When trying to achieve weight loss there are a variety of strategies you can use to help. Start by eating more slowly. The body takes time to realize that it is full. If eating too fast, by the time your brain gets the signal you are full, you may have already taken in additional calories that you don't need. Additionally, stop eating three large meals a day. It is more beneficial to eat up to six times a day. Just make sure that the six times you eat, you are eating smaller meals intended to satisfy hunger and not to fill up until the next meal. Lastly, when eating, stop eating when you are full. Start the habit of only eating until you are no longer hungry. In the end, you may find you are eating less and therefore eating fewer calories.
Make Smart Food Choices
Your food choices can make all the difference when trying to lose weight. One of the best suggestions you could follow is to stop drinking your calories. Choose water rather than high-calorie sodas and juices. In addition, stay away from white or enriched grains and pastas. Choose brown or "whole" grains and pastas. Increase your intake of fruits and vegetables. As noted by Bonnie Liebman and Jayne Hurley in the January/February 2009 issue of "Nutrition Action," most vegetables have 10 to 50 calories per serving. Lastly, when eating meats, choose leaner cuts, such as chicken, turkey, and fish instead of red meats.
Choose the Right Exercise
To gain muscle mass, or cause hypertrophy, exercise selection can play a big part. Allen Hedrick, MA, CSCS, states, in the June 1995 issue of the "NSCA's Strength and Conditioning Journal," that it is best to perform two to three exercises per body part when training for hypertrophy. In addition, he suggests that you use complex lifts, such as squats, deadlifts, power cleans or bench presses, to appropriately train the targeted muscle group.
Do Moderate Repetitions
Exercises themselves are not the only aspect of training that can lead to hypertrophy, or increases in muscle mass. According to Brad Schoenfeld, CSCS, in the December 2000 issue of the "NSCA's Strength and Conditioning Journal," the best choice when setting up your repetitions per set is a moderate-repetitions scheme. In other words, Schoenfeld states that eight to 10 repetitions is the best way to achieve muscle mass for a variety of physiological reasons.
Keep Protein Intake High
Lastly, protein intake can have an impact on hypertrophy. According to the National Strength and Conditioning Association, you need more protein in your diet when you are weight training and trying to achieve hypertrophy. It recommends an intake of around 0.8g of protein per kilogram of body weight. However, for an individual working for hypertrophy, it suggests an intake of between 1.5 and 2g of protein per kilogram of body weight.
References
- "Nutrition Action"; Rating Rutabagas: Not All Vegetables Are Created Equal; Bonnie Liebman and Jayne Hurley; Jan./Feb. 2009
- "Nutrition Action"; The Real Cost of Red Meat; Bonnie Liebman; Jun. 2009
- "Essentials of Strength Training and Conditioning"; National Strength and Conditioning Association; NSCA 2000
- "NSCA's Strength and Conditioning Journal"; Training for Hypertrophy; Allen Hedrick, MA, CSCS, Jun. 1995
- "NSCA's Strength and Conditioning Journal"; Repetitions and Muscle Hypertrophy; Allen Hedrick, MA, CSCS; Dec. 2000
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