How Do I Calculate Caloric Needs Based On My Goal (gain/loss/maintain)? Listen, figuring out how many calories a day you need to lose weight, maintain your weight or gain weight really isn't too hard. And with the formula I'm about to give you plus a very cool website, you can easily track where you are and what you need to do daily to reach your goals. So lets' begin!

Embarking on a serious fitness quest or even a journey to just be healthy can sometimes be a daunting task. And at some point, you've been told or heard that eating 5-6 frequent small meals a day is the way to go for weight gain or weight loss.

I'd like to explain an important concept that most online trainers (even the "gurus") don't get: Have you ever heard that nutrition is common sense? Have you ever thought about why the United States has an epidemic of overweight individuals and kids that are out of shape? Or that most people talk about how in their younger days they were able to do this and that. Yet these people are only 30 years old? Most people think nutrition is common sense. But these people are completely wrong...

Creatine and a Teenager: Should teenagers under 18 use creatine? Do the creatine benefits outweigh the creatine side effects when it comes to teenagers who want to use this sports supplement? Considering that supplements play only a 3% role in any proper nutrition and training plan, a teenager would certainly need to have the rest of the game in order

Beginners usually do not need such advanced concepts simply because as a beginner, pretty much anything will work as it's new to your body. You don't need to bump up the intensity because the workout itself is usually hard enough. But for those who have worked out for quite some time, doing a simple routine doesn't cut it. And for those who are entering a competition and may be on low card, sub-maintenance calories and doing cardio twice a day, adding more and more weight is easier said then done. Where's the energy? That's where some advanced concepts come into play.

Until I started following a routine to eat, my gains were minimal. Once I set my eating times to a specific time during the day along with a protein boost, I could see the gains immediately. This sample program is a quick way to get your protein WAY up and generally increase your food intake. But it doesn't require the traditional sit down 6+ a day to eat 30 chicken breasts and spend all day cooking.

I'd like to explain an important concept about protein and how it's stored in the body. Have you ever heard that 'protein can't be stored as fat'?

As you probably remember the last time you looked at a proposed grocery list or visited the nearest supplement store, you realized you needed to take out an equity loan first in order to get your month's supply of food and supplements.

Frankly, I'm puzzled whenever I hear this from somebody who's frustrated with their lack of gains: Me: So what are you eating? How many calories per day and how many do you need? Them: I don't know. I just eat. Huh?

At 16, like most teens, I had a dream. And that dream was not to by small and skinny anymore. I had seen plenty of bodybuilding magazines and people in really awesome shape and I decided that I wanted that. Not to be the next Arnold but to have some size and be generally fit and strong. But at 16, the first thing that I did was grab an old Sear weight set and just started doing stuff. Just think about it.

Doesn't weight training build muscle and increase your metabolic rate and therefore the increase in your metabolic rate reduces fat? And if so, then doesn't this mean that you have gained muscle and lost fat at the same time?

There's a big myth that women have to train different then men. They don't. They can lift weights, do the same exercise, build a little muscle, become stronger and still be 100% female. Building muscle isn't all that easy right? You don't just do some weights and have a 21" inch arms the next month.