If you want to build lean muscle, there are a few things you
need to do in order to successfully achieve the look you want.
The good news is that you don't have to spend hour after hour
at the gym or running on the treadmill. In fact, building lean
muscle is actually not that difficult once you know how to do
it.
To build lean muscle you must first calculate the
amount of calories you need to consume each day in order to get
to where you want to be in terms of lean muscle growth (ie.5-10
lbs). Your desired calorie intake can be calculated using the
many and various on-line calculators available.
Once you know the number of calories you need to consume
each day in order to build lean muscle, it is important to
understand that the type of food you eat plays a big part in
your success. The types of foods you should eat should include
whole, fresh foods such as lean red meat, chicken breast, fish,
fruits, vegetables, eggs and nuts.
Many of the foods above are rich in protein, which is
extremely important when it comes to building muscle. Your diet
can also be supplemented with whey protein in order for you to
achieve the results you want.
When you eat is also an important factor when it comes to
building lean muscle because this is a factor in keeping your
metabolism elevated. The higher your metabolism, the more fat
your body burns. For example, eating a regular meal between
five and seven times a day will help to keep your metabolism
boosted throughout the day. Also, apart from breakfast, your
most important meal of the day will be your post workout meal.
It is this meal that stimulates the most amount of muscle
repair and growth, so this meal should not be skipped.
Another consideration when wanting to build lean muscle is
exercise. No matter what, this aspect of achieving the body you
want is not avoidable.
When working out, it is important to incorporate resistance
training that involves working your muscles to exhaustion. This
can be achieved through lifting weights, or even through body
weight exercises, such as squats, lunges and pullups.
Resistance training helps to build muscle, and your body
requires more energy to maintain this muscle, so your
metabolism is automatically increased to cope with this
additional load. Resistance training is therefore beneficial
for fat loss as well as for muscle gain.
Another important aspect of your workout, especially if you
want to build lean muscle, is interval training. Many people
believe that they need to spend countless hours doing cardio in
order to burn fat, however this could not be further from the
truth. In fact, spending too long doing cardio can be a
complete waste of time for anybody who wants to build lean
muscle. By far the best type of cardio workout around is short
burst intervals training.
This produces benefits far beyond what you can achieve by
spending hours jogging at a continuous pace, for example.
If you want to build lean muscle, then you need to
incorporate your diet and exercise into the one workout plan to
achieve the results you are after. By consuming the right
number of calories, eating the right foods, and including both
resistance and cardio into your workouts, you will begin to see
results within weeks.
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