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Tuesday, 21 February 2017

Factors Responsible For Muscle Building and Fat Lose

How can I gain muscles fast? How can I lose fat easily? Tricks to lose belly fat? are few searches that most of us do make but fails to get the desired results and the simple reason is that every Body is different and some times don't respond to the same diet. Fat, Carbohydrates and Protein are the key nutrients in any diet you must have noticed them but their proportion changes according to the need. These three macronutrients are just one factor that contributes to your muscles growth but today I am going to tell you most probable factors which are responsible for your muscle gain and fat lose.

First Factor is Gender/Hormones: 

Mostly you are being trained in gym according to your need but training for men and women changes as well for the same goal. There are number of facts which have been studied and researched like:

 1) Men are believed to have more stored carbs than women while performing same exercise.

 2) Men are genetically designed to have more muscles due to testosterone, That helps in building more muscle mass.
 3) There are number of hormones which contributes in muscle building and to some extent in fat lose also, which are :
  •  Testosterone levels,(Mainly a Male Hormone that supports Muscle Building)
  •  Growth Hormone (GH) 
  •  Insulin( It may create an anabolic environment to elevate muscle gains and promote fat loss) 
  •  Thyroid Hormone( Support Protein Synthesis and Fat Loss) 
  •  Cortisol( Stress Hormone Cortisol may Burn Body Fat)
  •  Estrogen( Mainly a Female Hormone that can increase fat)

Second Factor Is Body Type: 

Ectomorph, Endomorph and Mesomorph are three general body types. What Is Your Body Type? is one of the most important thing to know before starting muscle building or losing fat. This will ensure your nutritional requirement and workout routine in the proper way. Diet recommendation for them differs in every aspect,  You should train your body accordingly. Well it's not like you will resemble any one of them but dominating one with maximum percentage. This is one of the most important factor to know before you start your training for gaining muscles or losing some fat.


Third Factor is Diet: 

Diet plays the most important part for your physique. Your diet should be balanced, nutrient rich. Macronutrient components are essential to absorb micronutrient components efficiently. Protein is essential to maintain good muscle mass and to gain muscle mass you need good carbs amount. Every meal should have complex carbohydrates, quality lean protein and fibrous carbs. Do not avoid fat (except saturated fat and trans fats). You need fat in your diet, as fat plays major roles in energy metabolism and other parts of your body. Make sure to have at least 30-60 grams of good fats (i.e. flaxseeds or flaxseed oil, fish oils, peanut butter, nuts - especially almonds and walnuts, hempseed oil, olive oil, etc.) per day or 15-30% of your daily energy intake.

Fourth Factor Is Exercise: 

You should never spend longer than 45-50 minutes in total lifting otherwise you become too catabolic that you can end up losing muscles. Studies show that a well-designed strength program will elevate your EPOC or metabolism for longer duration up to 35 hours post workout. In different words, you still burn calories long after your strength workout. Whereas once you stop cardio, the calorie burning stops furthermore.  Similarly for muscle gaining, Muscles are stimulated to grow by progressively overloading them with resistance, such as a heavy weight. Overloading causes small tears in muscle fibers. The repair of muscle fibers and the subsequent release of growth hormones triggers an increase in muscle mass and strength.

Above four factors are the main factors for building muscles and losing extra crunch of fat, so should be remembered.


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