1200 Calorie Diet Menu

The 1200 calorie diet is a healthy weight loss diet. Its goal is to reduce the consumption of caloric foods and increase the consumption of healthy foods, without many rules and restrictions. It is based on dietary re-education, which is the key to the success of a healthy and stable weight loss. There you can eat 1200 calories daily.

1200 Calorie Diet Menu

The 1200 calorie diet is a low calorie diet indicated for those who want to lose weight in health. There you can consume 1200 calories a day at most. That way, you can lose up to 2 kg per week, just by cutting very high-calorie foods from your menu. It is a balanced diet to lose weight with health, since there is no restriction on any food group. It has been proven that reducing calorie consumption is more efficient for weight loss than opting for some specific type of diet with many restrictions.

Many people, eager to lose weight fast, end up opting for crazy diets where there is an intense reduction in daily calories. This may even work to lose weight, but it is not good for your health, since what is recommended by doctors is gradual weight loss (gradually) and with dietary reeducation. This avoids the well-known “accordion effect”, where the body reacts by putting on more weight after undergoing a radical diet.

This is an easy and very simple diet , it does not require the purchase of hard-to-find foods or the preparation of complicated dishes that often make people give up on a diet. You can eat whatever you want according to your preferences, just cut some foods and follow basic rules.

In the 1200 calorie diet it is essential to drink water daily (between 1.5 to 2 liters) and it is recommended to maintain a feeding routine with set times for meals. In addition, it is important to practice physical activities at least 3 times a week to spend more energy and lose more calories.

PROHIBITED FOODS ON THE 1200 CALORIES DIET

To do the 1200 calorie diet , you first need to know the types of foods that are the most caloric to eliminate them from your diet. The most caloric foods are always considered the most delicious, but to lose weight and also to maintain a healthier diet it is necessary to cut these types of foods from your daily meals.

  • Sweets;
  • Foods with white / refined flour;
  • Soft drinks in general (even the light and zero versions);
  • Fried foods in general;
  • Chips;
  • Margarine;
  • High sodium foods;
  • Microwave popcorn;
  • Mayonnaise;
  • Embedded in general;
  • Beer;
  • Sugary drinks in general (milkshake, industrialized juice, etc.);
  • Fatty meats;
  • Sausages, pepperoni and sausages;
  • Stuffed cookies;The rule is to avoid consuming processed foods, with lots of preservatives, lots of white flour and lots of sugar. Did you know that foods with a high glycemic index (such as white flour, sugar, potatoes, white rice, etc.) are primarily responsible for the accumulation of abdominal fat? CUT them out of your diet NOW!

If you want to consume sweets from time to time, prefer the diet and light versions that have less calories.

1200 FOOD RECOMMENDED FOODS

Now let’s get to know some foods that have less calories and are healthier, that you can consume in the 1200 calorie diet :

  • Vegetables and greens in general (abuse of green leaves);
  • Oats and oatmeal;
  • Beans;
  • Fruits (avoid avocados that are very caloric);
  • Whole skimmed yogurt;
  • Skimmed milk;
  • Eggs;
  • Fish;
  • Seafood;
  • Lean meats;
  • Lean cheeses;
  • Green tea;
  • Bitter chocolate;
  • Soups;
  • Quinoa;
  • Brown rice;
  • Sweet potato;
  • Whole grain breads;
  • Cinnamon;
  • Ginger;
  • Parsley-type spices;
  • Olive oil;
  • Chickpeas;
  • Foods rich in fiber.

These are just a few suggestions for less caloric and healthy foods. You can add foods to this list, according to your preferences (but follow the food groups indicated in that list). The important thing is to be able to balance your diet, consume low calorie foods to maintain a diet that does not exceed 1200 calories daily. Pay attention to the full versions of the foods, they are healthier but also have calories. Beware of salt, if used in excess it can become a villain.

LIST OF SUBSTITUTIONS FOR DAY-TO-DAY

We have made a basic list of substitutions that you can make on a daily basis to maintain a less caloric and healthier diet:

  • Swap the sugar for a natural, brown or demerara sweetener ;
  • Exchange whole milk for skimmed milk ;
  • Swap white flour for oat or whole flour ;
  • Replace yogurt with syrup for low- fat yogurt ;
  • Exchange industrialized juice for natural homemade juice ;
  • Change the oil for coconut oil ;

See also: 1200 Calorie Diet – A Comprehensive Guide With Yummy Meal Plans

 

1200 CALORIES DIET MENU

We separated some meal options for the 1200 calorie diet. Remembering that they are only suggestions, you can adapt them according to your tastes and preferences.

BREAKFAST

  • Option 1: 1 cup of coffee or 1 cup of tea (with or without sweetener) + 1 toast with 1 slice of white cheese + 1 fruit;
  • Option 2: 1 cup of skimmed milk with 2 tablespoons of diet chocolate + 1 slice of oat bread with light curd;
  • Option 3: 1 cup of coffee with sweetener + ½ French bread + 1 medium slice of Minas cheese + 1 small banana;
  • Option 4: 1 cup of pure black coffee (with or without sweetener) + 1 slice of whole grain bread with 1 slice of turkey breast + ½ papaya;
  • Option 5: 1 cup of fruit yogurt + 1 tablespoon of cereal;
  • Option 6: 1 cup of coffee with sweetener + ½ French bread + 1 thick slice of Minas cheese;
  • Option 7: 3 whole toast with ricotta + 1 fruit of your choice.

MORNING SNACK

  • Option 1: 1 glass of natural juice with the fruit of your choice;
  • Option 2: 1 fruit (according to your preference);
  • Option 3: 1 cup of coffee with skimmed milk and sweetener;
  • Option 4: 1 bowl of fruit salad;
  • Option 5: 1 cereal bar.

LUNCH

  • Option 1: 1 plate of watercress salad and mini carrots + 1 medium fillet of grilled chicken breast + 3 ta
    blespoons of white or brown rice or quinoa + 1 cup of steamed cauliflower tea;
  • Option 2: 1 plate of curly lettuce salad and grated carrot + 1 medium slice of cooked meat + 3 tablespoons of corn cream + 2 tablespoons of brown rice;
  • Option 3: 1 dish of chard salad with ½ cucumber and 1 sliced ​​tomato + 1 medium grilled fish fillet + 1 roasted potato with oil + 3 spoons of braised cabbage;
  • Option 4: 1 plate of arugula salad with cherry tomatoes + Cooked egg white (1 egg) + 3 tablespoons of rice + 2 tablespoons of beans;
    Option 5: 1 (shallow) dish of lettuce, tomato and cabbage salad + 1 col. (soup) of brown rice + 1 bean scoop + 1 large fillet of grilled fish;
  • Option 6: 1 plate (shallow) of spinach salad with hearts of palm + 3 tablespoons (brown rice) + 1 thigh and 1 roasted and skinless chicken drumstick;
  • Option 7: 1 plate (shallow) of arugula salad with cherry tomatoes (8 pcs) + 1 medium boiled potato + 4 tablespoons of braised ground meat with carrots.

DESSERT

  • Option 1: 1 cup of fruit salad;
  • Option 2: 1 fruit;

Option 3: 1 bowl of diet gelatin.

AFTERNOON SNACK

  • Option 1: 1 fruit (of your choice);
  • Option 2: 1 small piece of dark chocolate (20g);
  • Option 3: 1 bowl of flan or light pudding;
  • Option 4: 1 jar of low fat yogurt;
  • Option 5: 1 cereal bar;
  • Option 6: 3 Brazil nuts or cashew nuts or walnuts.

DINNER

  • Option 1: 1 plate of heart of palm salad and lettuce + 2 medium meatballs to the juice + 2 tablespoons of boiled corn + 2 1/2 tablespoons of brown rice (or quinoa);
  • Option 2: 1 plate of vinaigrette salad + 1 medium piece of roasted fish + 3 tablespoons of brown rice + 3 tablespoons of cooked spinach;
  • Option 3: 1 plate of steamed vegetables + 1 medium grilled chicken fillet + 2 tablespoons of brown rice;
  • Option 4: 1 plate of tomato salad with lettuce + 1 cup of cooked pasta with 2/3 cup of sautéed vegetable tea;
  • Option 5: 1 plate of green leaf salad with eggplant + 1 medium fillet of cooked skinless chicken breast + 3 tablespoons of braised green beans and carrots + 3 tablespoons of brown rice;
  • Option 6: 1 dish of chard and beetroot salad + 2 shells of chicken stroganoff + 2 tablespoons of brown rice;
  • Option 7: 1 grilled rump steak + 1 chayote dish (dessert) with zucchini + 1 sauteed cabbage dish (dessert).

SUPPER

  • Option 1: 1 medium slice of Minas cheese;
  • Option 2: 1 fruit (of your choice);
  • Option 3: 1 glass of milk;
  • Option 4: 1 jar of low fat yogurt;
  • Option 5: 1 bowl of diet gelatin;
  • Option 6: 1 bowl of fruit salad.

DRINKS

  • Option 1: natural juice (avoid consuming box juices);
  • Option 2: coffee (with or without sweetener);
  • Option 3: milk (prefer skim);
  • Option 4: coconut water;
  • Option 5: teas (with or without sweetener).

In addition to the 1200 calorie diet, there are the 1000 and 1500 calorie diets. Both are based on healthy eating and elimination of caloric foods that are bad for your health. Let’s meet them now!

In the 1000 calorie diet you can consume 1000 calories daily. This diet requires a lot of discipline and willpower, as the calorie intake allowed is very low. In addition, it cannot be practiced for many days, ideally it should last a maximum of 7 days .

In this diet, you should eliminate from your menu all caloric foods that are bad for your health, such as: sweets, white flour, soft drinks in general (even light and zero versions), sugary drinks, fried foods, sausages, fatty foods , fatty meats, stuffed cookies, among others.

The foods you can eat are: Vegetables and greens in general (abuse of green leaves), fruits (avoid avocado that is very caloric), low-fat yogurt, lean meats, whole products, low-fat dairy products, fiber foods, among others.

1000 CALORIES DIET MENU

We have prepared some meal options for the 1000 calorie diet . Remembering that these are only suggestions, you can adapt meals according to your preferences. Don’t forget to chew slowly and don’t skip meals, as this will only make you more hungry at the next meal.

BREAKFAST

  • Option 1: 1 slice of oat bread with light curd + 1 glass of skimmed milk with coffee and sweetener;
  • Option 2: 3 whole toast with ricotta + 1 glass of light chocolate drink;
  • Option 3: 1 slice of wholemeal bread with 1 slice of light white cheese + 1 peach;
  • Option 4: 1 scrambled egg + light fruit yogurt;
  • Option 5: 1/2 papaya + 1 glass of low fat yogurt;
  • Option 6: 1 slice of watermelon + 1 slice of wholemeal bread + 1 tablespoon of light curd;
  • Option 7: 1 thick slice of ricotta + 1 glass of skimmed milk with coffee and sweetener.

MORNING SNACK

  • Option 1: 1 cup of light yogurt
  • Option 2: 1 x iced green tea + 1 light toast
  • Option 3: 1 fruit (of your choice)
  • Option 4: 200 ml of pineapple juice with mint
  • Option 5: 1 cereal bar

LUNCH

  • Option 1: 1 baked potato with pepper stuffing and light tuna + 2 col. (soup) of whole penne with green beans + grilled vegetables;
  • Option 2: 2 col. (soup) of brown rice + 1 omelet with ricotta filling + 2 col. steamed beet (soup) + green salad;
  • Option 3: 2 col. (soup) of brown rice + 1 grilled salmon with parsley + 1 bean scoop + green salad with sliced ​​tomatoes;
  • Option 4: 2 col. (soup) of brown rice + 1 bean scoop + 1 grilled soy burger + 1 textured soy protein pancake;
  • Option 5: Whole-grain pasta with vegetables;
  • Option 6: 1 large fillet of skinless and grilled chicken breast + 1 plate (dessert) of steamed broccoli and cauliflower + 2 lentil shells;
  • Option 7: 1 large fillet of lean grilled meat + 1 plate of lettuce salad with spinach + 1 cup of cooked chickpeas.

AFTERNOON SNACK

  • Option 1: 1 fruit (of your choice);
  • Option 2: 3 nuts + 1 slice of light mozzarella;
  • Option 3: 1 cereal bar;
  • Option 5: 2 slices of turkey breast + 2 Brazil nuts;
  • Option 6: 1 large piece of ricotta + 3 cashew nuts;
  • Option 7: 1 jar of light yogurt + 3 whole crackers water and salt.

DINNER

  • Option 1: 1 piece of roasted fish + 2 cooked bean shells + 1 dish (dessert) of zucchini with sautéed broccoli;
  • Option 2: 1 col. (soup) of brown rice + 1 bean scoop + 1 grilled fish fillet + green salad with cherry tomatoes;
  • Option 3: 1 plate of green salad with grated carrot + 1 col. (soup) brown rice + 1 lentil shell + 1 grilled chicken fillet;
  • Option 4: 1 col. (soup) of brown rice + 1 bean scoop + 1 grilled chicken fillet;
  • Option 5: 2 slices of roasted loin + 1 plate (dessert) of arugula + 2 cups (tea) of cooked peas + 8 cherry tomatoes;
  • Option 6: 1 large fillet of roasted salmon + 1 plate (dessert) of cucumber salad with tomato + 1 plate (dessert) of lettuce + 1 plate (dessert) of steamed eggplant;
  • Option 7: grilled chicken + mashed mandioquinha + 1 plate of green salad.

SUPPER

  • Option 1: 1 glass of skimmed milk with 1 teaspoon of light chocolate drink;
  • Option 2: 1 fruit;
  • Option 3: 1 bowl of diet gelatin;
  • Option 4: 2 apricots;
  • Option 5: 1 small jar of light yogurt.

DRINKS

  • Option 1: natural juice (avoid consuming box juices as they have a lot of sugar);
  • Option 2: coffee (with or without sweetener);
  • Option 3: milk (prefer skim);
  • Option 4: coconut water
  • Option 5: teas (with or without sweetener)

In the 1,500 calorie diet you will be able to consume 1500 calories daily, a number very close to a person’s daily needs (which is, on average, 2,000 calories). The best thing about this diet is that you don’t go hungry, you just have to cut out very high calorie foods that are not good for your health. It is an easy diet to follow, as there are not many restrictions and you can easily adapt it to your preferences.

The 1,500 calorie diet combined with physical exercise causes excellent results. With it you can lose up to 1 kg per week, and the best: without harming your health!

The calculation for losing weight is simple: our body consumes 1 thousand calories on average just to keep you alive (for your heart to beat, for your blood to circulate, for your lung to function). With the extra activities (like walking, thinking, etc.) he spends more than 900 calories on average. Total calories: 1900. If the diet is 1500 calories, he will have a deficit of 400 calories per day.

In this diet, you should avoid eating the following foods: sweets, foods with refined flour, soft drinks, drinks with a lot of sugar and fried foods. They are all very caloric and should be eliminated from your menu. They are released: whole foods (breads, rice, pasta, etc.), fruits, vegetables, lean proteins, eggs, low-fat dairy products, foods rich in fiber, among others.

In addition, in the 1,500 calorie diet you should drink at least 1.5 liters of water daily and do not skip meals. It is essential to practice physical activities at least 3 times a week.

1,500 CALORIES DIET MENU

We prepared some meal options for the 1,500 calorie diet . Remembering that these are only suggestions, you can adapt meals according to your preferences. Don’t forget to chew slowly and don’t skip meals, as this will only make you more hungry at the next meal.

BREAKFAST

  • Option 1: 2 slices of wholemeal bread + 2 polenguinho cheeses + 1 banana;
  • Option 2: 1 French bread + 1 slice of Minas cheese + 1 slice of turkey breast + ½ papaya;
  • Option 3: 4 toasts + 1 tablespoon of light margarine + 1 glass of milk with chocolate milk + 1 slice of melon;
  • Option 4: 1 cup of unsweetened breakfast cereal (like corn flakes ) + 1 cup of skimmed milk + 6 chopped strawberries;
  • Option 5: 1 mashed banana + 1 tablespoon of oats + 2 teaspoons of honey + 1 glass of whipped milk with 1/2 guava;
  • Option 6: 1/2 beaten papaya with 1 glass of skimmed milk + 2 slices of light brown bread with + 1 slice of ricotta and 1 col. (tea) of honey;
  • Option 7: 1 jar of yogurt with 3 spoons of granola + 1 bowl of fruit salad.

MORNING SNACK

  • Option 1: 1 fruit (according to your preference);
  • Option 2: 1 candy;
  • Option 3: Beat (1 glass of milk with a fruit of your choice);
  • Option 4: 1 serving of functional mix: 1 chopped Brazil nut + 1 col. (soup) unsalted sunflower seed + 1 chopped dried apricot + 1 tablespoon of raisin;
  • Option 6: 1 jar of skimmed natural yogurt with + 1 col. (soup) of granola diet
  • Option 7: 1 sliced ​​banana mixed with 1 col. oat flakes (soup)

LUNCH

  • Option 1: 3 spoons of rice + ½ bean scoop + 3 spoons of minced meat + 3 spoons of braised cabbage + 1 dish of watercress, carrots and cucumbers;
  • Option 2: 1 ½ cup of pasta with ½ cup of tomato sauce + 1 skinless chicken leg + 3 spoons of green beans and carrots + 1 plate of arugula, radish, mushroom and tomato;
  • Option 3: 1 fillet of grilled fish + 3 spoons of braised cassava + 3 spoons of creamed spinach + 1 plate of lettuce, tomato and celery;
  • Option 4: 1 grilled chicken breast + 3 spoons of mashed potatoes + 3 spoons of zucchini and sauteed eggplant +1 dish of lettuce, red cabbage and carrots with 1 spoon of mustard;
  • Option 5: 1 plate (dessert) of grated carrot and beet salad + 3 spoons (soup) of brown rice
    + 1 bean scoop + 1 large piece of roasted meat;
  • Option 6: 1 grilled chicken fillet + 3 tablespoons of brown rice with vegetables + 1 dish of chard, carrots and beets;
  • Option 7: 4 tablespoons of ground beef with carrots and tomatoes + 3 tablespoons of potatoes + 3 tablespoons of cauliflower gratin + 1 plate of lettuce, beets, cucumbers and radishes;
  • Option 8: 1 plate of lettuce, tomato and grated carrot salad + 2 col. (soup) full of brown rice + 2 slices of maminha or roasted lizard + 3 branches of broccoli;
    Option 9: arugula, lettuce and tomato salad plate + 1 grilled fish fillet + 2 col. (soup) mashed potatoes + 1 portion of sauteed spinach.

DESSERT

  • Option 1: 1 grilled or roasted banana with cinnamon;
  • Option 2: 1 cup of strawberries with 2 tablespoons of light cream;
  • Option 3: 1 fruit according to your preference;
  • Option 5: 1 slice of pudding;
  • Option 6: 1 baked apple with 2 tablespoons of honey;

AFTERNOON SNACK

  • Option 1: 1 cup of coffee with milk + 1 small cheese bread;
  • Option 2: 2 slices of light brown bread with 1 slice of white cheese + 2 slices of smoked turkey breast, tomato and lettuce;
  • Option 3: 1 jar of low fat natural yogurt + 1 prune + 2 col. (soup) of light granola
  • Option 4: 1 fruit + 2 whole toast with light curd
  • Option 5: ½ papaya with 2 tablespoons of granola;
  • Option 6: 1 yogurt + ½ cup unsweetened breakfast cereal (like corn flakes );
  • Option 7: ½ mango or 1 mashed banana sprinkled with flakes.

DINNER

  • Option 1: 1 dish (dessert) of coleslaw with tomato + 1 baked potato + 3 slices of roast beef;
  • Option 2: Omelet (made with 3 egg whites and 1 yolk) with ½ tomato, ½ grated potato and oregano + 1 plate of grated carrot and beet;
  • Option 3: 3 tablespoons of rice with carrots + 4 tablespoons estrogonoff + ½ cup of garlic broccoli + 1 plate of green leaves with tomato and heart of palm;
  • Option 4: 1 grilled steak + 3 tablespoons of flour with garlic + 1 plate of tomato, broccoli and onion;
  • Option 5: Shredded chicken sandwich with 2 slices of whole grain bread, 2 tablespoons of mayonnaise, 1 pinch of curry, grated carrots and chopped lettuce;
  • Option 6: 1 dish (dessert) of zucchini + 1 medium fillet of grilled fish + 1 cup (tea) of chickpeas cooked with lentils;
  • Option 7: 1 grilled steak, 1 zucchini stuffed with ricotta and herbs, 3 tablespoons of rice with lentils, 1 plate of green leaves with tomato and cucumber.
  • Option 8: 1 plate of leaf salad, tomato, carrot, heart of palm and celery or other vegetables of your choice + 1 eggplant stuffed with ground meat.

SUPPER

  • Option 1: 1 fruit;
  • Option 2: 1 bowl of light gelatin;
  • Option 3: 1 glass of skimmed milk with 2 tablespoons of whey protein;
  • Option 4: 1 jar of yogurt.
  • Option 5: 2 rolls of light mozzarella with turkey breast
  • Option 6: 1 slice of white cheese with 1 col. (dessert) of diet jelly

DRINKS

  • Option 1: natural juice (avoid consuming box juices);
  • Option 2: coffee (with or without sweetener);
  • Option 3: milk (prefer skim);
  • Option 4: coconut water;
  • Option 5: teas (with or without sweetener).

See also: 1200 Calorie 7 Day Meal Plan

Article source

Easy Breakfast Burrito Recipe

We make these easy healthy breakfast burritos for breakfast and for supper. They are full of protein and taste great any time of the day. This recipe is versatile, and you can add any ingredient that is your favorite. It makes great leftovers for lunches the next day, saving you time and money.

simple breakfast burrito recipe

Here is a simple breakfast burrito recipe

Ingredients
Servings: 2
Prep Time: 10 minutes
Cooking Time: 10 minutes

  • 2 medium Tomato, finely chopped
  • 2 tablespoons Tomato ketchup
  • 2 medium Spring Onions, finely chopped
  • 100g Mushrooms, sliced
  • 1 cube(s) Vegetable stock cube(s), vegetable, made up with 150ml hot water
  • 1⁄2 teaspoons Black pepper
  • 1 spray(s) Calorie controlled cooking spray
  • 3 medium, raw Egg, whole, raw
  • 2 tablespoons Skimmed Milk
  • 2 medium Tortilla wrap(s)
  • 1 pinch Salt, to taste

Instructions

Step 1
First make the salsa by mixing together the tomatoes, tomato ketchup and spring onions. Set aside

Step 2
Next, simmer the mushrooms and vegetable stock in a saucepan for about 3 – 4 minutes, stirring occasionally.

Step 3
Meanwhile, spray a medium non-stick saucepan with low fat cooking spray. Beat the eggs and milk together and season with salt and pepper. Add to the saucepan and scramble the eggs over a medium heat until just set. Remove from the heat.

Step 4
Warm the tortillas in a hot frying pan, one at a time, flipping them over after a few seconds.

Step 5
Lay the tortillas on two separate serving plates and fill the centre with scrambled eggs and well-drained mushrooms. Fold up one edge of each tortilla to form the base, then fold in the sides to form pockets. Serve with the tomato salsa.

Step 6
Cook’s tips: For extra flavor, stir a couple of snipped grilled turkey rashers into the scrambled eggs. This will add 1/2 Point per serving. If you like, add some chopped fresh herbs to the salsa, such as coriander or parsley.

RELATED: 4 Healthy Breakfast Recipes for Weight Loss

Article Source: https://www.fitbodyusa.us/2017/10/easy-breakfast-burrito-recipe.html

Muscle Hypertrophy vs Strength – Yes, There is a Difference – FIT BODY USA

People wonder about the difference between muscle hypertrophy and strength and how the two are related.
I will discuss the both of them and how to train for each.

The Difference Between Muscle Hypertrophy and Strength

Muscle Hypertrophy

Muscle hypertrophy, otherwise known as muscle synthesis, is a process where the muscle gets bigger, mainly through sarcoplasmic hypertrophy. Although there is also myofibrillar hypertrophy (Also known as sarcomere hypertrophy) which is a bit different from sarcoplasmic hypertrophy. Hypertrophy relies on nutrition a lot more than strength does in the long run. Muscle can’t be built with nothing.

Muscle hypertrophy is started off when a muscle is damaged after a workout. There are certain hormones that effect this process such as testosterone, growth hormone, insulin-like growth factor and insulin. When the muscles are repairing a few things happen. First the muscles swell up. This causes the blood to circulate through them. This means that more nutrients and oxygen are delivered to help repair the damaged muscles.

Strength

Strength is a different type of gain. It’s a process where the muscles get used to being activated. The body gets used to muscles firing via neural adaptions, which means that to get stronger you need to rely less on hypertrophy and more on neural adaptions. Strength is also a bit easier to improve, especially in the short term. Some studies showed that people that are new to training could lift up to double the original weight used in a matter of weeks via a phenomenon called “noob gains”. Another fun fact is that the muscle gets a bit denser via myofibrillar hypertrophy which unlike sarcoplasmic hypertrophy helps with performance.

To be more exact, this is how strength is improved: when you train, the body “remembers” the movement patterns for each exercise making you more efficient at activating the muscle groups used during that specific exercise.
There are however a few well known supplements that can help increase performance short term. A few of those supplements are citrulline-malate, beta-alinine and caffeine.

How to Train

Now that we have everything covered, lets talk about the most interesting part on this topic – how do we train for each of these? The answer is simple, more reps with less weight for muscle hypertrophy and less reps with more weight for strength. I would recommend 15 to 20 reps for muscle hypertrophy and 1 to 5 reps for strength.

Some research states however, that for strength gains it is optimal to do 1 set per exercise, while for muscle hypertrophy it is generally recommended to go high on the volume and do about 4 sets per exercise, so further into the details, I would recommend the following:

Muscle hypertrophy

Reps: 15-20 (Go higher if you are a beginner and lower if you are intermediate/advanced)

Sets: 3-5 (Go lower if you are a beginner and higher if you are intermediate/advanced)

Exercises: 5-7 (Go lower if you are a beginner and higher if you are intermediate/advanced)

Rest: 30-120 seconds (Go higher if you are a beginner and lower if you are intermediate/advanced)

General tip: choose a few compound exercises for a bigger growth hormone release and to get the muscles ready to work and then a few isolation movements to cool down at second half of the workout, to get the blood flowing into the muscle (Via the phenomenon called “The pump” and generally through contraction with high reps). You should also consider adding slow eccentrics.

Who is this optimal for: this approach is optimal for bodybuilders and teenagers looking for an aesthetic look. It is a very good approach for teenagers as the low weight training reduces the risk of injury.

Strength

Reps: 1-5 (Go higher if you are a beginner and lower if you are intermediate/advanced)

Sets: 1-3 (Go lower if you are a beginner and higher if you are intermediate/advanced)

Exercises: 3-5 (Go lower if you are a beginner and higher if you are intermediate/advanced)

Rest: 90-180 seconds (Go lower if you are a beginner and higher if you are intermediate/advanced)

General tip: try to get rid of isolation exercises and aim for compound exercises. I must also add that quick and explosive concentric movement is the best way to go for strength and power.

Who is this optimal for: this approach is optimal for people trying to compete in strongman, powerlifting, playing sports or who do manual labor. This type of training will promote muscle activation efficiency which in turn might mean saving a bit of energy doing things like manual labor or sports.

Conclusion

As we can see, they are both different and are both trained differently, and fun part is, we can combine them to get the best out of both worlds. To combine them you can simply just follow a split such as the push/pull/legs split, first three days you would do strength training then the next three days you would do hypertrophy training. With this type of training you can be a power-builder, a mix between a bodybuilder and a power-lifter.

NOTE: When I say a specific amount of reps, I do not mean picking up pencil weights and just flinging that weight for the specified reps, but I mean that you should use a weight at which you would struggle to do the needed amount of reps

Article Source: FIT BODY USA