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Sunday, August 30, 2015

How Much Should I Eat Per Day To Gain Muscle Mass?

In order to gain muscle mass, you should take in about 15 calories per each pound of your body weight. If you have 180 pounds, you should eat about 2700 calories per day to gain muscle mass.
Of course, if you’re doing exercises daily and you’re burning about 500 calories through your fitness routine, you will add 500 calories to your daily calorie intake. So in this case, a 180-pound man should eat about 3200 calories per day to gain muscle mass.
But if you want to gain muscle mass, you can’t just eat any kind of foods until you get those 2700 calories and then stop eating. You need to know what kind of foods are good for your body and for your muscle gain goal. You need to know how many carbs, proteins and fats you should eat in a day to get those 2700 calories in and to gain muscle mass.

How To Gain Muscle Mass

Here is how you can calculate your carbs, protein and fats intake for a day, if you want to gain muscle mass:
  • 2 grams of carbs per pound of body weight. If you weigh 180 pounds, you should have about 360 grams of carbs in your daily food intake.
  • Between 1 and 1.5 grams of protein per pound of body weight. If you weigh 200 pounds, you should have about 180 – 270 grams of protein in your daily food intake.
  • 0.4 grams of fat per pound of body weight. If you weigh 180 pounds, you should have about 72 grams of fat in your daily food intake.
So if you note your body weight with W, here is the math behind gaining muscle mass (all number are for one day only):
  • CALORIES = W x 15 grams
  • FAT = W x 0.4 grams
  • PROTEIN = W x 1.5 grams
  • CARBOHYDRATES = W x 2 grams
Now that you know how many calories you should eat in a day to gain muscle mass, all you have to do is to find a perfect workout for you and add some physical activity in your daily schedule. This will increase your daily calorie intake with 100-500 calories, depending on the intensity of the workout you’re performing.
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Source: fiitnessplus.com

Saturday, August 22, 2015

SALT Vs. SUGAR

Ah, summer and its treats: fried dough dusted with sugar at the fairground, cookies and lemonade on the patio, hot dogs and soda at the ballpark, ice cream cones and french fries at the beach.
Even if you usually opt for choose kale salad, grilled salmon, and fresh fruit, something about summertime — like the winter holiday season — tempts us to relax the rules about what we eat and drink.

Things are not that simple, nutritionists say.
Added sugar, particularly in sugar-sweetened beverages, has been implicated in weight gain, high blood pressure, and type 2 diabetes, all of which raise risk the risk for cardiovascular disease, the number one preventable cause of death in the United States, according to the US Centers for Disease Control and Prevention.

Recent research also suggests that for reasons that are not clearly understood, a high-sugar diet may elevate your chances of dying of heart problems.
Last month the US Food and Drug Administration issued recommendations that Americans drastically curb the amount of added sugar they consume. If approved, new nutrition labels will declare that added sugar should not exceed 10 percent of an adult’s total daily calories. “Added sugars” would appear below the line where “sugars” are now listed in grams on the familiar labels.
The guidelines, which are not yet final, go only half as far as the World Health Organization’s suggestion that sugar account for fewer than 5 percent of daily calories.
This could be sour news for America’s sweet tooth.
Right now, the FDA says, about 16 percent of the calories Americans consume come from added sugar.
Based on 2,000 calories a day, the new recommendations would cap added sugar at the equivalent of 12 teaspoons a day. That’s the amount of sugar in one 16-ounce can of soda.
Beverages, from soda to sweetened coffee to juice to sports drinks, account for almost half of the added sugars that Americans take in every day, although rates have been falling since the late 1990s in tandem with more recently plateauing obesity rates. On average, Americans eat about 20 teaspoons of added sugar a day.
People who never drink sugar-sweetened beverages can easily swallow added sugar from multiple sources beyond the usual suspect of baked goods. A tablespoon of ketchup contains about one teaspoon of sugar. A cup of bottled spaghetti sauce equals six teaspoons of sugar.
Dr. Caroline Apovian, director of the Nutrition and Weight Management Center at Boston Medical Center and professor of medicine and pediatrics at Boston University School of Medicine, called the new US recommendations “a baby step.”
“I think this is a continued step in the right direction. The better step would be to mandate reduction of total added sugars,” she said . “But I guess this is a baby step — meaning education of how much sugar is in foods and drinks and letting the consumer make the decision.”
Alice Lichtenstein, a professor of nutrition science and policy at Tufts University, agrees that the new recommendations are useful but warns that a wider education effort on nutrition is needed.
“Knowing the amount of added sugar would be very helpful to someone choosing between, for example, two flavored yogurts or breakfast cereals,” she said. “However, just because a food is low in added sugar — for example, crackers or breakfast cereal — does not mean it is a good choice if it was high in salt or made with refined flour rather than whole grain flour.”
Lichtenstein, who is also director of the Cardiovascular Nutrition Laboratory of the Jean Mayer USDA Human Nutrition Research Center on Aging at Tufts, is wary of single-ingredient approaches to nutritional guidance.
“Hindsight has taught us we need to guard against unanticipated consequences, as occurred during the low-fat era,” she said.
In the past, low-fat dietary regimens often meant high carbohydrates, an imbalance that some blame for the rise in obesity dating to the 1980s. In general, Lichtenstein said, it’s important to take the long-term view and think about dietary patterns and not individual foods or nutrients.
Take salt.
In some people, salt can make the body retain excess fluid, increasing blood pressure. That places an extra burden on the heart, raising the risk of heart attack, stroke, and heart failure. The American Heart Association recommends consuming no more than 1,500 mg per day of sodium, far shy of the nearly 3,500 milligrams of sodium a day Americans typically consume.
A 2013 Institute of Medicine report challenged that one-size-fits-all strategy, suggesting low-salt diets only for people who are sensitive to salt. If they discover at the doctor’s office that they have elevated blood pressure, they can test whether they’re salt sensitive by altering their diets.
The biggest danger posed by added sugar or salt may be that each ingredient rarely rides alone. A hot dog is salty, but it’s also high in fat. The same is true of cookies; sugar plus fat make it tasty. Ice cream? Fat plus sugar again. Cheeseburger? Fat and salt.
Almost 20 years ago, Dr. Thomas Moore, now director of the Office of Clinical Research at Boston University Medical Center, studied what happened when volunteers followed the DASH diet, short for Dietary Approaches to Stop Hypertension. Their blood pressure went down, but so did their cholesterol and blood sugar.
The diet emphasized “real,” not processed foods: fruits, vegetables, low-fat dairy foods with reduced saturated and total fat, much like the Mediterranean diet. In other words, a healthy diet associated with better health outcomes — not just a low-salt diet.
Marion Nestle, a nutrition professor at New York University who studies the influence of the food industry on nutrition and health, said focusing on one ingredient makes sense only in the context of calories.
What should people be concerned about?
“Eating too much,” she said, “of anything.”

Source : fiitnessplus.com

Tuesday, August 4, 2015

How Many Calories Should I Have In A Day?

How many calories should I have in a day? You’re probably asking because you want to know how many is too many. After all, you know that if you take in more energy than you need, your body will store that excess energy as fat.
But before we can talk about how many calories you need, let’s start with what a calorie is.

What Is A Calorie?

The calories that you find on food labels aren’t the same as what scientists call calories. In chemistry, a calorie is the amount of energy it takes to raise the temperature of one gram of water by one degree Celsius.
But the calories listed on your can of soda are actually kilocalories and each one equal to 1,000 of the “small calories” that chemists use to measure energy. So when your soda pop says it has 150 food Calories (you’ll notice it’s written with a capital C) that’s the same as 150,000 small calories (with a little c). So that’s enough energy to raise the temperature of a whole liter of water by 150 degrees. Kinda puts things in perspective.

Factors That Affect How Many Calories You Need

But how many calories you need depends on who you are, and how you live your life?

1. Age

Despite the stereotype of the ravenous teenager, your calorie demands actually peak when you’re in your mid-20s. That’s when your metabolism is higher than at any other point in your life, and because you keep growing into your 20s, once you’re done, you have more lean muscle mass which requires more energy to maintain.
So, depending on your lifestyle and other factors, when you’re in your 20s, you may need from 2200 to 3000 calories a day!

2. Gender

Men tend to have more total body mass, and more muscle mass, than women on average, so their caloric requirements can be slightly higher. According to the US Institute of Medicine, the average calorie range for an adult woman is 1800 to 2400 calories a day; for men, it could be anywhere from 2000 to 3000.
But that’s obviously a pretty broad range. And as delicious as it sounds, most of us don’t need to be eating 3000 calories a day.

3. Activity Level

This is, by far, the most important factor that affects your calorie needs. For example, if you’re a woman in your 30s or 40s, and you live a rather sedentary lifestyle (meaning you don’t set aside time for any exercise) then probably don’t need any more than 1800 calories on average.
But if you regularly take a nice brisk walk (about 3 – 5 kilometers) every day, then your caloric needs go up about 10%, to 2000 calories. And if you regularly walk more than 5 kilometers or burn the equivalent amount of energy doing some other exercise, like running, then you’re looking at another bump, up to 2,200 calories.
But when it comes to calorie intake, medical professionals will tell you that the real goal is to focus on your energy balance (calories you take in compared to the calories you burn through physical activity).
So, naturally, if you burn more calories than you take in, you’re going to have to use more of the energy that you have stored up as fat. And, on the other hand, if you consume more than you use, you’ll just keep building up those “energy reserves” around your midsection.
Since no one burns the same exact number of calories that they eat every day, the key is to maintain energy balance over the long term. So if you consistently ingest more energy than you use, you’ll be out of balance, just as you would be if you keep burning more energy than you supply for your body.
Source: fiitnessplus.com