How to Build the Body in Three Months
- 1). Modify your diet based upon your daily caloric intake requirements. By calculating your BMR, or basal metabolic rate, you can calculate your daily caloric needs to maintain your figure and lose weight. Use the following equation based upon gender to determine you BMR.
Female: 655 + (4.3 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years) = BMR
Male: 66 + (6.3 x weight in pounds) + (12.9 x height in inches) - (6.8 x age in years) = BMR
The resulting number, your BMR, is the number of calories you body needs each day. - 2). Take a daily vitamin. To build a healthy body, you must supply your body with the nutrients it needs to maintain its muscles. Purchase a daily vitamin suited to your age and gender for maximum vitamin benefits.
- 3). Do 20 to 30 minutes of cardiovascular exercise thee to five days a week; cardiovascular exercise helps you burn fat, build lean muscle and raise your metabolism. Good cardiovascular exercises include running, jogging, cycling, jumping rope and swimming.
- 4). Do 15 to 30 minutes of targeted exercises three to five days a week. Targeted exercises help strengthen muscles and build muscle mass. Examples of effective targeted exercises include push-ups, pull-ups, squats, calf raises and crunches.
- 5). Eat 10 to 20 grams of protein 30 minutes before every workout session. Protein, found in protein bars and shakes, lean meats and fish, prepares you body for a workout and increases the rate at which you build muscle. As an alternative to protein bars and shakes, according to Anne Collins, one egg contains 6 to 7 g of protein.
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