BMI
What is BMI?
Body mass index (BMI) is a measure of body fat based on height and weight that applies to adult men and women. Body Mass Index (BMI) is a person's weight in kilograms divided by the square of height in meters. A high BMI can indicate high body fat.
How to calculate your BMI?
Body Mass Index is a simple calculation using a person's height and weight. The formula is BMI = kg/m2 where kg is a person's weight in kilograms and m2 is their height in meters squared. A BMI of 25.0 or more is overweight, while the healthy range is 18.5 to 24.9.
What is a Good BMI?
For most adults, an ideal BMI is in the 18.5 to 24.9 range. For children and young people aged 2 to 18, the BMI calculation takes into account age and gender as well as height and weight. If your BMI is: below 18.5 – you're in the underweight range.
How to do any Exercise?
One of the best training principals.
Time Under Tension (TUT)
It refers to the amount of time a muscle is held under tension or strain during an exercise set. During TUT workouts, you lengthen each phase of the movement to make your sets longer. The idea is that this forces your muscles to work harder and optimizes muscular strength, endurance, and growth.
Progressive Overload
Progressive overload is when you gradually increase the weight, frequency, or number of repetitions in your strength training routine.
Do it until Failure
It means to do a rep until your body can't do another one of them.
Advice: Don't do Ego Lifting
If you want to compete in powerlifting then you would have to play with heavier weights but If you just want to look good and maintain your physique then choose weights, you are comfortable with and do steady and controlled repetitions. The ego is not a good feeling to be felt.
What training should I follow?
You can go for a home workout or gym, I prefer running, bicep curls by dumbbells/resistance band, and at last pushups. There are multiple kinds of push-ups, you should start from basics 3 sets of 7-8 push-ups, and go advanced 5 sets of 40-50 push-ups. This is a nice 1-hour routine to be fit.
If you are a beginner and started going to the gym then you should follow a full body routine and you should not target only one muscle because as a beginner we grow very fast which is called newbie gains. So, you should follow a full body routine, and here is the routine chart.
TUESDAY: REST
WEDNESDAY: FULL BODY
THURSDAY: REST
FRIDAY: FULL BODY
SATURDAY: REST SUNDAY: REST
Equipment required: fully-equipped gym
Rest periods: 90–180 seconds for main movements, 60–90 seconds for accessories
Intensity: Select a weight that allows you to complete the prescribed reps while leaving about two solid reps in the tank.
Monday: Full Body
- Legs: barbell back squats — 5 sets of 5 reps
- Chest: flat barbell bench press — 5 set of 5 reps
- Back: seated cable rows — 4 sets of 6–8 reps
- Shoulders: seated dumbbell shoulder press — 4 sets of 6–8 reps
- Triceps: cable rope triceps pushdowns — 3 sets of 8–10 reps
- Shoulders: lateral raises — 3 sets of 10–12 reps
- Calves: seated calf raises — 3 sets of 10–12 reps
- Abs: planks — 3 sets of 30-second holds
Wednesday: Full Body
- Back/hamstrings: barbell or trap bar deadlifts — 5 sets of 5 reps
- Back: pullups or lat pulldowns — 4 sets of 6–8 reps
- Chest: barbell or dumbbell incline press — 4 sets of 6–8 reps
- Shoulders: machine shoulder press — 4 sets of 6–8 reps
- Biceps: barbell or dumbbell bicep curls — 3 sets of 8–10 reps
- Shoulders: reverse machine fly — 3 sets of 10–12 reps
- Calves: standing calf raises — 3 sets of 10–12 reps
Friday: Full Body
- Legs: leg press — 5 sets of 5 reps
- Back: T-bar rows — 3 sets of 6–8 reps
- Chest: machine or dumbbell chest fly — 3 sets of 6–8 reps
- Shoulders: one-arm dumbbell shoulder press — 3 sets of 6–8 reps
- Triceps: dumbbell or machine triceps extensions — 3 sets of 8–10 reps
- Shoulders: cable or dumbbell front raises — 3 sets of 10–12 reps
- Calves: seated calf raises — 3 sets of 10–12 reps
- Abs: decline crunches — 3 sets of 10–12 reps
And then you can switch to...
Diet 🤔
If you want to build muscle, you don't really have be in a calorie surplus. You can also build muscle in a calorie deficit. Meaning that, you don't have to eat too much to bulk you can directly build muscle mass. No bulk and cut, bulk and cut process. Extra calorie only results in more fat which is not good at all.
Every food has some calories. You can find on Google how many calories a food item contains. Some vegetables have a lot of calories like potatoes, pumpkins, and green peas. Eat those vegetables which have fewer calories in them and eat a lot of vegetables because it fills your stomach so you don't have cravings and help you to digest the food.
Carbohydrates are the primary source of energy and they fill up the glycogen level of the body.
You should eat 2g protein and 0.88g fat per kilogram of your body weight. Surely these things will have also calories. Now fill the rest of your calorie intake with carbs.
1g of Carbs = 4 Calories
1g of Fats = 9 Calories
Don't overcomplicate carbs and fats intake. Just track daily calorie intake and protein intake.
Men should consume at least 1600 calories per day and not go below this limit.
Don't consume caffeine before 10 hours of your bedtime. For most people it should be avoided before 4 to 6 hours.
You should eat in maintenance calorie or if you have a little fat eat in slight calorie deficit.
Maintenance Calories / TDEE (Total Daily Energy Expenditure)
Calculate using google, search for maintenance calorie calculator and after entering your height, weight and daily activity, you will gonna get a number which is you TDEE. This is not the most accurate way to find your TDEE.
The more accurate way you should try Harris-Benedict BMR Equation.
But he most accurate way to calculate is through trial and error. By measuring the calorie you eat which does not increases or decreases your weight.
Supplements
Caffeine
It is a good thing to have because it suppresses your appetite which leads to less hunger if you are on your journey to lose weight and get leaner.
Don't consume caffeine before 10 hours of your bedtime because it messes up your sleep and can affect your recovery rate while sleeping.
Creatine
You should take creatine, If possible whether you are bulking, cutting or muscle-gaining. About 95% of creatine is stored in the skeletal muscle of your body and is used during physical activity. Creatine helps to maintain a continuous supply of energy to working muscles by keeping production up in working muscles. Small amounts are also found in your heart, brain, and other tissues.
It is made of three amino acids. Produces ATP (Adenosine Tri-phosphate) breaks down in ADP (Adenosine Di-phosphate) and Phosphate is broken down and the energy released in this process is used in the last rep of the workout. It fills our muscles with water molecules because it is stored in our muscles which are near the bone so it gives a little bulk and helps us to maintain our power level or I can say ATP (Adenosine Triphosphate) levels during workouts.
ATP is a form in which other micronutrients and Carbs etc. are stored in the body in the form of ATP.
Saturation: 5g/day to reach saturation in a month. And some companies say that you should take 20g-25g of creatine for the first 4-5 days (loading) to saturate muscle in a week.
If you know your body weight, you can also take creatine according to your body weight.
0.3 gram / KG Body Weight (Loading Phase)
0.075 gram / KG Body Weight (Maintenance Phase)
Whey Protein
It is not necessary when you can have your daily protein needs filled up with your diet. But it makes the process of taking protein much-much easier.
2g protein / KG Body Weight
Other Supplements
Like fish oil, multivitamins, and magnesium. If you can afford them then you can have them otherwise it is not that necessary but it is good to have them.
Recovery
You should sleep for 7-8 hours at least to recover your body. Because our body heals rapidly while sleeping so, it is good to have a good night's sleep.
Why female muscle doesn't grow like men's?
Males utilize their main sex hormone (Testosterone) to repair and build bigger muscles. Females can't grow new muscle tissue to the same degree, since they have lower levels of testosterone and higher levels of estrogen and progesterone.
Testosterone is produced by the gonads (by the Leydig cells in the testes in men and by the ovaries in women), although small quantities are also produced by the adrenal glands in both sexes. It is an androgen, meaning that it stimulates the development of male characteristics.
Thank you for reading!
If you want to consume more of such things. Comment down below. Or DM me @iam_krishnsingh, I produce content on Instagram as well give a follow if you like what I produce.
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