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Six Pack Abs

A typical dilemma for any active sportsmen who lifts weights and wants to gain muscle mass is that they know there goal to build muscle mass conflicts with the fact that they do a lot of cardio-vascular work. How can someone like this build muscles fastest whilst still doing cardio, indeed is it even possible?

Frequently it is stated in general media that the fastest way to build muscle is to keep aerobic workouts to a minimum. This is said because cardio workouts do two main things that work against muscle building, they are: 1) use up a lot of calories 2) increase the speed of your metabolism. Not getting enough calories on board is the problem that is added too by both of these two things. This takes us to the question of exactly what amount of calories should I therefore be taking on?

Well, to keep at the same weight every day you would be required to consume enough calories to cover the energy usage of your body as if it were resting (basal metabolic rate), then eat enough extra calories to provide energy for your workouts. If you wish to build muscle mass, on top of this figure you will need to add at least another 500 calories daily.

Is there a method to work out this number?

Yes, one way to do this is using the Katch-McArdle formula (BMR based on lean body weight). Here it is:

Men: BMR = 66 + (13.7 X wght in kg) + (5 X hght in cm) - (6.8 X age in years)

Women: BMR = 655 + (9.6 X wght in kgs) + (1.8 X ht in cm) - (4.7 X age in years)

Once you have gotten this figure you should then multiply it by one of the following to allow for your daily activity levels:

Sedentary = BMR X 1.2 (desk job, little or no exercise)
Lightly active equals BMR X 1.375 (sports/light exercise 1-3 days/wk)
Mod. active = BMR X 1.55 (moderate exercise/sports 3-5 days/wk)
Very active = BMR X 1.725 (hard exercise/sports 6-7 days/wk)
Extr. active equals BMR X 1.9 (hard daily exercise/sports & physical job or 2X day training, i.e marathon, competition etc).

So, if you are doing cardio and weights frequently then you should multiply this by at least 1.725. This will cover the amount of energy for your daily needs. This total then needs to changed according to your specific goals. A further 500 calories a day need to be added if your goal is indeed to gain muscle mass.

So if your final figure is 3000 calories then you would be looking at eating 6 meals per day of 500 calories each. the constituents of every meal would therefore be protein: 37 grams, carbohydrate 62 grams and 11 grams would come from fat. This is figured out as so due to the fact that one gram of protein or carbohydrate is worth 4 gram whereas one gram of fat equals 9 calories.

Correct muscle building nutrition and working out your calorie needs like this is what is going to ensure you build muscles fastest, not any miracle new exercise!

Click build muscles tips, build muscle mass or build muscle fastest now for more info.

Article Source:http://www.articlesbase.com/muscle-building-articles/to-build-muscles-fastest-should-i-avoid-cardio-workouts-1034298.html

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