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Posts Tagged ‘building lean muscle’

So you desire to get a muscular physique but without putting on any excess fat tissue? Unfortunately these goals are nearly complete opposites. If you want to gain muscle mass you have to eat more calories than you actually burn up during the day. The excess calories can then be utilised to support new muscle mass development. At least a few of these calories are going to be stored as body fat. This is why it is difficult to gain muscle without fat.

Over the years common advice has recommended that a weight training muscle gain program lasts at least three months. Regardless of how much muscle you are going to gain many people do not like the idea of putting on fat for 3 months. Following three months of bulking a lot of people with have a lot of muscle but also fat so they may then decide to go on a diet for a few months.

Fortunately for you however there is a new way to approach building lean muscle without gaining excess fat. It comes from new research that outlines a short bulk and cut cycle of two weeks. Basically when you first start eating larger amounts of calories per day to support muscle growth the body is not expecting it and becomes highly anabolic which is favourable for muscle growth. After a little more than two weeks the effects decreases and the body will begin changing these excess calories into body fat tissue. This technique promotes you to bulk up and gain muscle for two weeks and then go through a weight reduction phase for two weeks.

During this cutting phase you just aim to maintian your strength and  work off any excess weight that you may have gained in the bulking phase. This cycle can be done over and over agin without making any gains in fat yet still bulking up a great deal.

OK, so now you know how to gain mass without gaining fat you do indeed hold a powerful secret to lean muscle building in your hands, what will you do with it? It is up to you!

When it comes right down to it, building lean muscle is all about how much calories and protein you take in everyday. It’s a known fact that you need protein to grow muscles and that when you weight-train, you build lean muscle at the expense of fatty tissue.

Eat properly to lose all the fats and instead gear up on the protein consumption. But here’s something else to consider, if you’re not eating right, then you have no reason to be in the gym; you’re actually harming your body if you do.

So, if you want to understand how to build lean muscle, you will need to do a few things — one is to keep a food journal for about two weeks in which you record all the food you eat, how many calories you get for each meal and how much protein you are consuming each day.

The minute you’ve done this, you can now establish a strategy to prevent you from gaining fat while increasing your muscle mass at the same time. The second thing you need to do when learning how to build lean muscle is to determine what your daily protein intake needs to be.

If you weigh 165 lbs, and you want to weigh 185 lbs, then you need to eat like someone who weighs 185 lbs, and the key to that is consuming 1.5 your body weight (or goal body weight) in grams of protein.

So the guy who weighs 165 lbs, but who wants to weigh 185 lbs needs to consume 225 g A DAY to reach that weight and build that lean muscle mass.

225 g of protein is a lot, but not if you’re used to eating that much food. Take in 45 grams of protein in each of 5 to 6 meals a day and you will hit your goal. Your consumption must be maintained at that level to retain your body mass. Once you’re eating right, you‘ll need to establish a weight-training routine that gradually builds as you graduate up the scales.

Of course, eating right also means eating smart and by this, we mean selecting menu items that are high in protein, vitamins & minerals, especially Omega-3s (good fat) and low in bad fat. Chicken and tuna comes to mind, so do certain other fishes, but you’ll probably need to start taking a quality protein shake to get the necessary daily dose of protein.

Carbs, you can take in all the carbs you want just as long as you’re getting the protein that you need, because you’ll be burning lots of carb calories during the workouts which requires an intense cardio routine.

There are lots of healthy carbs on the grocery store shelves, like fruit, vegetables, nuts, and grains, so don’t think that carbs are solely from fastfood. As a matter of fact, you should stay away from the junk food carbs, and get them only from natural fruit and vegetables, especially fibrous vegetables.

Since junk foods have no protein value, you’ll want to stay away from those, once you’ve consumed the necessary amount of protein every day, then you’re free to eat whatever you want.

Now you know the key factors involved in how to build lean muscle mass, don’t forget to take a multi-vitamin every day while you’re working out. This will help you push yourself forward by refilling all the minerals and nutrients you’ve used.

What does lean mean to you?  For some, it implies being as skinny as possible.  For others, it suggests having the ideal body shape.  When you think of lean in terms like those applied to meat, it implies having a tiny amount of fat.  Although that’s potentially the nearest comparison, when it comes to fitness, lean also means having muscle.  Building lean muscle will not only make you look good, it’ll help you burn energy throughout the day, even when you’re not actively working out. 

Many folks continue believing that they can turn fat into muscle.  When a product tells them it’s the key in learning how to get a lean body, they think that they can rid of that extra fifty pounds of subcutaneous fat by building lean muscle from it.  The reality is, regardless of what you do or what product you use, losing fat and building lean muscle are 2 separate processes that has got to be handled separately. 

If you need to know the way to get a lean body, the first thing you have got to do is determine how much weight you must lose.  Then, find a weight loss plan that includes all the nutrients your body needs.  Don’t start on a fad diet that is intending to make you are feeling awful and cause your plans for a lean body to fall flat before you even make any progress.  If you have an unwarranted quantity of weight to lose, then set tiny goals for yourself.  If you set out to lose 100 pounds, it will be a long time before you may feel any real sense of achievement.  However, if you set your goals to lose 10 pounds at a time, then you’ll be able to meet them in a fair period and your scheme will become more practical to you. 

Thenext thing you’ll need to do is to develop an exercise plan that includes a workout designed expressly to target fat.  The best of these add strength training for building lean muscle.  Even though you can’t turn fat to muscle, it’s miles better to do both at the same time.  Muscle takes up less space than fat, and it also boosts your metabolism.  The right workout can turn your body into a fat burning furnace, and actually speed your weight loss. 

If you’re highly large or haven’t exercised for a substantial period of time, it is going to be tougher for you to get into a full-scale fitness plan.  Consider using a plan that is intended to consume calories in with several short workouts a week, rather than one long marathon session.  You’ll be ready to do the program without getting beat or daunted, and you will see results sooner too.  You will start to shed pounds and feel better so that you can gradually increase the exercise you can do.  If you are sedentary, making the switch to a program of walking and light weights for building lean muscle will get you started on the trail to permanent weight loss. 

The very best thing you can do for your weight reduction plan is get moving, and start building lean muscle straight away. 

You might be thinking that abs diet recipes are “skimpy,” “tasteless,” or “BORING!” They’re really not. By using exciting ingredients, you can liven up any meal.

Who would want to eat the same thing over and over again? Don’t be afraid to experiment a little. A little variety couldn’t hurt; in fact, it will only make you want to cook more.

Take a load of these 2 fast and simple abs diet recipes that are sure to help you get in shape AND tickle your taste buds:

1. Asian Salad with Tofu and Shiitake Mushrooms

Tofu, and other soy products, contain very high protein. Not only is tofu a great alternative to your usual dietary meats, but it provides you the nutrients you will need to build lean muscle. This Asian-inspired dish will surely satisfy your appetite:

INGREDIENTS:

6 oz. firm tofu, drained and diced

1 cup shiitake mushroom, sliced

2 tablespoons reduced-sodium soy sauce

1 tablespoon lemon juice

½ clove garlic, minced

2 cups Napa cabbage, lightly shredded

1 cup bok choy, lightly shredded

1 tablespoon extra virgin olive oil

1 teaspoon sesame oil

PREPARATION:

1. Mix soy sauce, lemon juice, and garlic in a bowl. Pour diced tofu in gently and set aside to marinade for about 10 minutes.

2. Place your shredded greens in a serving bowl.

3. Drain the tofu and set aside the marinade. In a skillet, heat the extra virgin olive oil and sesame oil, then add in your mushrooms, stirring occasionally. After a couple of minutes, add the tofu and let it simmer for another 2-3 minutes.

4. Right before serving, add the marinade into the pan and stir until it slightly warms up. Pour the heated mixture over your salad and toss gently.

Preparation Time: 15 minutes

Makes 2 servings

2. Chicken and Lentil Soup

Lentils also have high protein content. There are different kinds of lentils, but keep in mind that the green ones are faster to cook. The best part about cooking is that you can add on to the ingredients as you go along.

INGREDIENTS:

2 tablespoons extra virgin olive oil

6 oz. chicken breast, diced

½ cup lentils

1 carrot, peeled and diced

2 cloves garlic, minced

1 tablespoon lemon juice

1 medium can low-sodium chicken broth

1 cup spinach

preferred herbs, chopped

salt

pepper

1. Heat oil in a saucepan and cook the chicken. Once cooked, remove the chicken from the pan and set aside.

2. Add garlic, carrots, preferred herbs, and salt and pepper to taste, then stir for about a minute. Mix in the broth and lentils, and cook for about 20 minutes.

3. Add the chicken, lemon juice, and spinach. When it comes to a boil, you’ll know it’s ready.

Time to Prepare: 30 minutes

Makes 1 serving and some leftover

There are countless six pack abs diet recipes online that are easy to make and actually healthy for you. Begin your transformation today by preparing nothing but healthy, delicious meals for you and your loved ones.

Building lean muscle must be a priority for you as you start out on your muscle building career. It is one thing to want to get big to look good it is another thing to add quality muscle mass. Anybody can get bigger by adding fat but that goes against what we are really trying to accomplish. What sense does it make to get big if, when you look in the mirror you can’t see your abs or any noticeable definition. You must add cardio and proper nutrition to help assure that the weight you are adding is quality muscle mass and you are losing fat at the same time.

Four things we must include when we are thinking about building lean muscle

Muscle Confusion
You can build lean muscle mass by cutting down on the rest period and increasing the weight you use for each exercise. 30 seconds rest in between each set is enough time to allow your heat rate and lactic acid build up to decrease. This rest cycling is a great way to keep you muscles guessing and forcing them to adapt and grow. Using this type of confusion training burns extra calories and increases your overall lean muscle mass.

Strength Training
There is no way to truly build lean muscle mass without including a strength building routine to your existing routine. Strength training and fat burning go hand in hand and should be included in your overall weight lifting program. The large muscle groups have to be exercised to build lean muscle mass. Increasing your overall core strength is a direct result of working out these big muscle groups. This can be done by using compound exercises that target the large muscle groups, which include the chest, legs and back.
Strength training using compound exercises will create an anabolic response and allow you to continue to burn calories and build muscle long after the workout is done. It really is all about gaining strength and using a great strength training program to take you to the next level.

Cardio Training
If you neglect your cardio workout: ie: treadmill, walking, stationary bike etc you are missing out on the added benefits that cardio training will add to your goals of building lean muscle mass. Cardio can be boring and at times seem a waste of time but if you are going to have the stamina and endurance to complete your workouts it must be included. While you are building muscle you want to be able to see that muscle but how can you see that muscle if you have a layer of fat hiding it? It’s the cardio training that will let you lose that layer of fat just below the skin. Begin your cardio training today!

Nutrition And Protein
To build lean muscle mass you must eat the right foods and get the correct amount of protein if you are to reach your goals. The major source of bodybuilding nutrition is protein and we must eat it everyday and in the right amounts. To build lean muscle mass you must take in one gram of protein for each pound of lean muscle mass. This is different than one gram of protein for each pound of body weight but if you are a beginner weight lifter than it will be ok to calculate your protein intake based on total weight. When you are more experienced you should use the newer method to determine protein intake.

Muscle confusion, strength training, cardio and nutrition must always be included if you really want to build lean muscle mass.

Start to build lean muscle today or keep complaining about how you look. It is up to you how you look and feel.