This can mean one of the following three things:
- they did not fulfill the needs of the total calories they
- macronutrient intake they unbalanced
- they enough total calories them but does not consume enough micronutrients
lack of total calories make maintenance and the development of muscle mass becomes impossible. Consuming too few calories can also decrease the metabolism, make the reduction of fat become more difficult. Calorie Intake you should be enough to support the number of Basal metabolism (AMB or the Basal Metabolic Rate/BMR), with little additional calories to support the development of muscle mass. AMB is calorie requirement for the minimum required the body to run the vital process him.
In addition, when the needs of the micronutrients you also not adequately fulfilled, you also potentially difficult to reduce body weight. For a number of micronutrients, essential still needed to optimize the body metabolism.
How to help you meet the needs of balanced nutrition, here are a few simple tips that required you follow.
1. Consume Food Apples
whole food or whole food is food that is not through processing or processed as minimum as possible before consuming. Consume food intact is the best way to get the most micronutrients you. Because not through processing, nutrition that it contains is still very complete. Buy local ingredients organic and still fresh to avoid the decrease in the quality of nutrition and maintain the original taste2. Determine the needs of your daily calories
in determining how many calories you need each day, the most practical way is to calculate your weight in the unit of the pound and add one zero behind. The result is a range of calories required for your basal metabolism.For example, when your weight is 80 kg or around 176 pounds, means you need around miles (1,760 calories each day to maintain body weight at rest is full. You can also use the calculator calories online to know the needs of your daily calories.
When you are not active, active, or very active in performing your daily activities, you need to add each 600, 800, or 1,000 calories. If you want to increase muscle mass, you can add 300-500 calories. Or when you want to reduce the level of body fat, do rather by reducing 300-500 calories.
Oh yes, when adjusting the number of calories, do gradually. This is especially important when you intend to reduce body weight.
3. Balancing Macronutrient Intake
most simple rules to determine how many macronutrient needs (carbohydrates, proteins and fat) for you that are active in sports in the gym is as follows.- Carbohydrate: 8 grams consumption carbohydrate for each kilogram of body weight
- proteins: the consumption of 2 grams of protein per kilogram body weight
- fat: fat consumption to close the needs of calories you after carbohydrate and protein
so that you have a body weight 80 Kg means requires 640 grams carbohydrates (2.560 calories) and 160 grams protein (640 calories). This will give the total calories as much as 3.200 calories. Assuming you need 3,500 calories, means you need to fat around 33 grams (300 calories).
even though you macronutrient needs balanced and met, do not forget to a number of important micronutrients for the body. Micronutrients act as a catalyst in producing energy, the growth of muscles, reducing fat and other biological functions. In addition, to consuming food apples, you can also add a multivitamin in your diet to ensure that your nutritional needs adequately fulfilled.
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