Those with a great deal of lean muscle also tend to lack excess body fat, a fact which explains the popular term “lean and mean.” Most people wish to achieve this type of body composition, and the ideal way to do so is to eat a properly balanced diet and to train in an optimal way.
Nutrition Is Key
When it comes to increasing your muscle mass, diet is critical. Those who regularly consume large amounts of fried foods, fatty meats and sugary drinks are sure to experience fatigue, lethargy and unwanted weight gain. If you would prefer to develop a body that is muscular and lean, it is better to choose lean proteins, healthy fats and complex carbohydrates. Some terrific suggestions include
- white lean meat
- lean beef
- fruits and vegetables
- cottage cheese
- nuts and seeds.
Frequent Small Meals
If you are serious about adding lean muscle, leave the concept of three big daily meals behind. While this is the traditional manner of eating for most, it is far from ideal for the purpose of building muscle mass.
It is important to make the adjustment to eating between 6 and 7 smaller meals each day instead of three substantial ones. This allows your metabolism to reach its peak operation, providing you with significantly more energy all day long. Ensure that your meals are packed with complex carbs as well as healthy proteins.
Muscle Building Supplements
Using supplements for muscle building is great way to maximize the results from eating the right diet and workout routine. Of course, your diet and weight training is the most important, but a good quality can help to speed up your results.
Drinking Water Makes A Difference
Not everyone realizes the fact that muscles are comprised largely of water. As a consequence of this, it is necessary to consume a large amount of water daily. Roughly 8-10 cups each day is a good target, and it is also important to steer clear of alcohol and sugary beverages.
Take Advantage Of Compound Movements
Two main categories of exercise tend to produce the best increases in muscle mass, and they are compound and isolation exercises. Isolation movements work just a single muscle group at once, while compound movements use multiple groups simultaneously. Sometimes a compound exercise will involved the entire body at the same time.
Compound movements can maximize your workouts, as they ensure that every muscle group is addressed during the session. Among the best compound exercises are things such as shoulder and bench presses, dead lifts, chin-ups and bent-over rows. Consider doing roughly 8-12 repetitions per set and 3-4 sets in a session and then give yourself two days of rest.
Getting a good dose of cardiovascular exercise is a great way to strengthen the heart and burn excess fat. Those already in shape only need a 30-minute session of cardio in order get optimal effects. But, if you are carrying around a bit more extra fat, you might want to extend those cardio sessions to at least an hour.
Never Neglect The Importance of Rest
It is essential to include rest in any muscle building plan, as it plays just as important a role as diet and exercise. Sleep works to repair damage to the muscle that inevitably occurs during workouts. Muscles are simply unable to grow and gain mass if they are not permitted sufficient rest.
By trying to get roughly 8 hours of sleep each night as well as the occasional nap, you will stand a much better chance of getting the results you want.