Muscle Building and Diet Tips

About six months ago, while I was back in Japan for a month, I indulged in the delicious food and my weight shot up to 100kg 😇. Yes, I was quite overweight. Around the same time I started developing Wellness Mons, I also began to reevaluate my workout routine and diet. Unlike other articles, this one is not based on precise data but rather my personal journey of weight loss and muscle building. I hope this article can be helpful to many people.

1. Diet

First, I focused on a balanced intake of protein, fat, and carbohydrates while controlling my calorie intake. When I wanted to increase muscle mass, I increased my calorie intake with a focus on protein. Conversely, when I aimed to lose fat, I significantly reduced my calorie intake. Although I wasn't precisely tracking calories and nutritional balance, I managed to balance calorie intake and expenditure, and successfully increased muscle mass while reducing body fat.

2. Workout Routine

My workout routine focused on the whole body, including arms, shoulders, chest, back, abs, and legs. For dieting purposes, large muscles like the chest, back, and legs were particularly important. Surprisingly, weight training itself doesn't burn as many calories as running or walking. However, it’s effective for increasing BMR (Basal Metabolic Rate) over the long term, making it highly beneficial for dieting. At one point, my BMR exceeded 2000 kcal, significantly higher than the average BMR of about 1500 kcal for men of my age, indicating the importance of muscle training for efficient calorie burning.

Of course, aerobic exercises like running and walking are also important, especially when aiming to lose weight. I frequently relied on these exercises to burn extra calories.

3. Key Takeaways

Understanding and balancing calorie burn, calorie intake, and nutritional balance, while increasing BMR through muscle training and occasionally doing aerobic exercises, is the key to a successful and healthy diet.

In conclusion, I have successfully increased muscle mass and achieved my dieting goals through a comprehensive approach. The most important thing is to have accurate knowledge and track your progress. This is my personal experience, and while my results may not be typical for everyone, I hope my knowledge and experience can help others in their fitness journey. Thank you for reading. Finally, let me introduce our app, Wellness Mons. It helps you manage your diet and workout routines, automatically calculating calories and providing insights based on your personal goals.