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It seems that most girls strive for a slim figure, and “being on the mass” is the prerogative of men in the gym. But not everything is so simple: without high-quality muscle mass, you cannot achieve a beautiful, embossed body. Together with Sportmaster Media, we have prepared instructions on what nutrition to choose if you are just getting acquainted with sports and want to achieve good results. The material will be useful for Indiaas restaurant Amsterdam those who need to gain weight without harm to health.
Why do we need mass
The days of “the thinner the better” are over. Modern girls no longer want to look like Twiggy or Kate Moss. A healthy lifestyle and strong, toned figures with a beautiful relief are in fashion. This cannot be achieved by proper nutrition alone, you need muscles that will not appear from diets. The path to a slim body lies through sports and a special diet.
Where to begin
Review your diet. The good news is that you can eat a lot: to grow muscle mass, you need a calorie surplus. You can find out your daily norm using an online calculator - it depends on height, age, weight and lifestyle. If a girl is building muscles, +100 calories should be added to the average.
The total amount of energy burned per day is called the "support calorie" by experts. It consists of three items:
Basic metabolism - in girls it averages 1100-1400 kcal.
An additional 100 calories if you play sports - that's how much you burn in a 60-minute workout.
Non-exercise activity - calories that the body spends on all other activities during the day.
Svetlana Bosshammer, fitness trainer:
Non-training activity is the most variable variable. This is how much we move - from walking to the subway to gesticulating in conversation. For an average woman, this is 200-400 kcal in addition to the basic exchange. The spread can be large. For example, spending most of the time at the office at the computer, a girl will spend a minimum of calories. And an active housewife mother with three children, who does not sit still, can spend 600 calories more per day.
Control measurements will help you find out how well you eat: once a week, measure the volume under the bust, waist, hips separately and together. Record the numbers on the board. According to the expert, you should not focus on weight - too many factors influence it:
fluid retention due to the phase of the cycle;
the presence of training the day before;
quantity and quality of sleep;
chips or a bun eaten in the evening.
Svetlana Bosshammer, fitness trainer:
If volumes fall evenly, you are in short supply. If they grow evenly, you are already in surplus. Stand still - here's your support calorie. Add 100 kcal per day to it and build beautiful muscles with pleasure.
The daily calorie intake should be divided into five to six meals: breakfast, lunch, afternoon tea, dinner and a couple of snacks. It is better to eat in small portions, but regularly. Firstly, it accelerates metabolism - the body does not feel hunger and stops making “strategic reserves”, as happens with strict diets, when instead of losing weight, a person, on the contrary, gains. Secondly, the absence of an acute feeling of hunger protects us from spontaneous overeating and breakdowns.
At first, you will have to count everything that you ate during the day - it is convenient to do this in a special application on your smartphone. After a couple of weeks of daily calculations, remembering the size and quality component of portions, you will be able to navigate without a gadget.
Plan your menu a week in advance . And in case of a snack, always keep something simple nearby: nuts, a healthy bar, fruit.
How to watch portion sizes
One of the common mistakes beginners make: if I'm into sports, then I can no longer limit myself to food. This idea is especially tempting for those who have been dieting for a long time. Previously forbidden pies, sweets and fast food are on the plates, and the increased appetite that training causes makes you take larger pieces. As a result, no less rapidly growing fat comfortably lies on the growing muscles.
How to avoid it? Review your diet. Nutrition should be balanced, consist of a sufficient amount of proteins, fats, carbohydrates and fiber. To calculate a sufficient number of them, use the "plate" method.
What to do with carbohydrates
You don’t need to give them up - by digesting carbohydrates, the body receives the very energy that is needed for a cheerful state of health and an active life. Substances are also involved in the formation of muscles. But “complex” carbohydrates with a low glycemic index are good for the body and figure - some cereals, whole grain bread, beans, vegetables and fruits - they are digested longer and do not cause sharp spikes in blood sugar. While the “simple” ones will give only a short-term boost of strength and extra centimeters at the waist.
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