Muscle Building Meal Plan- What Makes You Fat?

Intro

Intro

It is widely believed that fats make you fat. However this is just not the case. The truth is that the body needs fats in order to function properly. Instead it is the calorie intake that makes you fat. If you eat more than the body burns off then you will gain weight. The opposite it just as true in that if you consume less calories than your body needs you will lose weight.

Fats

Fats are a necessary part of the diet as they digest fat soluble vitamins. These are vitamins A, D, E and K and the body needs all of them. Whenever glycogen stores are depleted fat can be used as a source of energy, preventing the breakdown of muscle. The amount of fat needed can vary between 15% and 30% of your daily calories. Many bodybuilders and fitness enthusiasts consume around 10%.

There are however types of fats that should be avoided. Two fats that should be avoided are saturated fats and trans fats. These are bade for your health by raising the levels of blood cholesterol. Instead you should be looking to get fats that are polyunsaturated and monounsaturated. These healthier types can decrease your blood cholesterol levels reducing your risk of heart disease.

So what is it that makes me fat If you are dieting or following a strict diet you shouldnt cut fat out altogether. Rather you should concentrate on the calories you consume. When you consume more calories than your body uses you will put on weight. By consuming fewer calories than that needed by your body you will lose weight.

How many calories should I eat?

Your required calorie intake can be calculated by looking at your Basal Metabolic Rate (BMR). This will be based on your body weight and size. This calculation gives you the number of calories your body needs in order to function at its basic level. The method for calculating your BMR is called the Harris- Benedict equation.

Harris-Benedict equation for BMR

Men (13.75 x w) + (5 x h) (6.76 x a) + 66 = BMR

Women (9.56 x w) + (1.85 x h) (4.68 x a) + 655 = BMR

W=weight in kg

H= height in cm

A=age

The resultant figure is a minimum amount of calories your body needs. Your level of activity or inactivity must be taken into consideration.

You must multiply your BMR by the activity factor. This is essentially a rating of your activity level.

Exercise 1-2 times per week BMR x 1.2

Exercise 2-4 times per week BMR x 1.4

Exercise 4-6 times per week BMR x 1.6

This then is now a figure based on your personal body type of the calories you need to consume. Therefore if you eat fewer calories than this figure you will lose weight. On the hand if you are wanting to gain weight then you will need to eat more calories than you calculated.

Conclusion

In a certain way it is not fats that make you fat.

Rather it is consuming more calories than your body needs The equation above shows us an easy way to work out how many calories we need. Using this figure then you can keep a close eye on what goes in and control your weight the way you want.

by: timmy p

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