If you are serious about building lean muscle you need to gain muscle and lose fat together, rather than just concentrating on gaining mass and worrying about the fat later. This can obviously be easier said than done. The mistake most people make is just trying to bulk up and they don’t realise that they are outing on fat also. After all it’s no good having great muscle buried under fat.
A mistake many people make when trying to gain muscle is not eating properly . You should be eating 5-6 meals a day of good quality calories, not junk food, and should aim for roughly 50% carbohydrates, 25% proteins and 25% good fats.The best foods include lean meat, egg whites, pasta, brown rice and lots of green veggies. You should also make sure you are getting enough water. Lots of water is a must. You should be drinking roughly 2-4L a day depending on your caloric intake, paying special attention to before, during and after a workout. Your body performs at its best when you keep it well hydrated.
To achieve muscle growth correctly you need to use the right exercises and get plenty of rest between workouts. Growth hormone levels rise 30-45 minutes after you fall asleep, so if you’re serious about gaining lean muscle you also need to be serious about your sleep.
The best way to gain lean muscle is with brief high intensity weight training and low intensity, long duration fat burning activities such as walking or jogging. The reason that cardio is so important is that it helps shed that fat and create muscle definfition. In other words you will look more lean and muscular rather than simply bigger. Over time the intensity will increase and you must still make sure to get plenty of rest to allow your muscles time to repair and grow optimally. You should only aim to gain one pound of body weight per week, as any more and you are putting on more fat than muscle. Follow this simple guide and you should be on your way to gaining lean muscle
Nice article and it’s really informative. Thanks for sharing the great tips on how to gain lean muscle. Yap, if you are having an extra pounds, you need to do lots of exercise first to burn the fats. For gaining the muscle, a good meal containing good quality calorie should be properly maintain. Not only that while doing for the gym or any physical fitness, follow the instruction carefully and maintain an instructor to go for the right exercise.