'How to build muscle'

Posted Mar 17, 2022

'I break down the fundamentals of building muscle in this video. The video generalises the key points with respect to nutrition and training required to build muscle.   Formula to find maintenance calories:  1. Find your BMR (Basal metabolic rate)  Body weight in pounds x 10  (Example- If body weight is 70kgs, 70 x 2.2 = 154 pounds.   BMR= 154 x 10 = 1540 kcals)  2. Now multiply your BMR by an activity factor.  a) If you are sedentary, multiply BMR by 1.2 b) If you are lightly active, multiply BMR by 1.37 c) If you are moderately active, multiply BMR by 1.55 d) If you are very active, multiply BMR by 1.7 e) If you are extremely active, multiply BMR by 1.9   (Example- If you are lightly active, BMR x 1.37 i.e 1540 x 1.37 = 2109 kcal)  So your maintenance calorie is 2109 roughly.  ----------------------------------------------------------------------- A little bit about myself.  I am the Co Founder of Getsetgo Fitness (www.getsetgo.fitness) and I also work as an online fitness coach, having an experience of over 4 years in the industry and having coached over 1500 people in the past 4 years for various fitness goals.  If you want me to coach you personally for any of the following goals- Fat loss, muscle building, maintenance, sports nutrition, marathon specific nutrition, bodybuilding stage prep, pre wedding transformation, post pregnancy weight loss, lifestyle management etc, you can reach out to me on [email protected]  Follow my instagram handles @melvincherian and @coachedbymel for more info.' 

Tags: fitness , Workout , gym , diet , nutrition , bodybuilding , muscle , fitnesstips , Fitnessexpert

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