The new year has finally arrived! That means it’s time to set goals so that you can live your best life.
If you’ve been wanting to get in better shape and build lean body mass, you’ve come to the right place for help.
Creating the body you’ve always wanted isn’t easy. And yet it’s very possible. The key is to understand the right tips to help you get started. This article takes a look at the tools needed to build muscle while staying as lean as possible.
Keep reading to get the inside scoop and start the new year with a lean and mean body!
1. Increase Food Intake
It’s no secret that developing a lean and healthy body starts in the kitchen. After all, it doesn’t matter how hard you work out if you aren’t feeding your body the proper fuel.
When it comes to adding lean muscle, diet is one of the key ingredients of the process that can’t be ignored. You’re going to need a lot of food. The key is to calculate how many daily calories you need to consume based on your height and weight.
The proper diet for adding lean muscle will include tons of protein. Plus, you’ll need to drastically reduce your intake of sugar. It’s also crucial to focus on eating the right carbs. Otherwise, much of your hard work in the gym will be wasted.
2. Lift Heavy Weights
Once you hit the gym, you need to focus on training heavy. This is the next key ingredient for adding massive amounts of lean muscle to your body.
What does it mean to train heavy? Basically, it means when you lift, you need to lift heavy weights in order to make your muscles work as hard as possible.
Keep in mind that muscle growth occurs when muscles tear and then rebuild. This happens when you lift heavy weights.
Thus you want to lift heavy amounts with fewer reps, then rest briefly between sets. This will enable you to tax your muscles as much as possible while minimizing the amount of time required for rest.
3. Drink a Pre-Workout Supplement Shake
Another secret of building serious lean mass is to consume supplements for a lean body prior to heading to the gym.
Why? Well, this provides quality nutrients for your body to utilize while you’re working out. The key is to drink a shake containing essential amino acids and carbohydrates. This is the perfect way to ensure that you get the most benefits from your workout.
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4. Consume Carbs After Your Workout
Here’s a muscle-building tip that will transform the results of your workout and improve lean body mass: remember to eat quality carbs only after you’re done at the gym.
That’s because many people end up eating more carbs than they actually need. Plus they eat them at the wrong time. The best strategy is to limit your carb intake and only eat them post-workout so that your body won’t burn them so fast.
When it comes to choosing the right carbs for building lean body mass, focus on eating fruit and vegetables with every meal. These foods contain fewer carbs than whole grains.
You should also consume rice, potatoes, quinoa, and oats while avoiding anything that contains white carbs.
Another good rule of thumb to remember is to eat whole foods at least 90% of the time. Whole foods are unprocessed and unrefined, which means they will be as close to their natural state as possible when you eat them. These types of foods include fish, eggs, poultry, fruits, rice, quinoa, fresh meat, and vegetables.
Your body will love this stuff and quickly reward you with impressive results.
5. Drink Milk Before Bed
You should also consider drinking milk before bedtime. Why? Because milk provides calories that are more likely to stick around while you sleep rather than breaking down the protein in your muscles.
Another tip is to add a cup of raisin bran to your cup of skim milk. You could also eat a cup of cottage cheese and a small amount of fruit. Just remember to always eat a small meal as soon as you wake up in the morning.
The point of this is to never give your body a chance to break down the protein in the muscles, which will slow muscle growth, and this obviously isn’t what you want.
6. Workouts Should Challenge Multiple Muscle Groups
Many people don’t understand the value of working more than one muscle group at a time. This is a great way to big, lean mass faster during your time at the gym.
For example, a dumbbell row will blast your lats, abs, and biceps rather than simply targeting any single muscle group.
Other useful exercises for this include bench presses, pullups, squats, and deadlifts. Each of these stimulates multiple muscle groups, enabling your muscles to grow bigger and faster, and will help make the hours logged at the gym more efficient.
7. Work More Frequently
The process for building lean mass is to hit your muscles hard and hit the gym as frequently as possible. This requires dedication. In other words, building lean muscle isn’t for the lazy or those wanting super fast results within clocking plenty of hours at the gym.
One of the keys to sticking to your program is to find a good training environment. What should you look for in a gym? For starters, look for a location that’s stocked with the right equipment. Plus, you should choose a gym that’s frequented by like-minded people who are willing to encourage each other in the pursuit of their fitness goals.
8. Focus On Recovery
Don’t forget about the value of recovery. After all, this is the part of the process where your muscle will actually grow. In other words, if you pound your muscles all day every day without the proper amount of rest or nutrition, they won’t have time to heal and get bigger.
The Complete Guide On How to Develop Lean Body Mass
Building muscle isn’t easy. Fortunately, these tips for building lean body mass will help you develop a successful workout plan.
Keep scrolling to discover more great fitness and lifestyle advice on this blog.