April 19, 2024

M- Caorals

Healthy and Fitness

How to Gain Lean Muscle Mass – Build Muscle and Get Ripped

It is not just about building muscle. Muscles hidden under a layer of fat don’t quite make for a “beach body” physique. What you really need is to gain lean muscle mass that leaves you defined or “ripped” as they call it in the bodybuilding fraternity.

The first thing you need to do if you’re not doing this already, is to get into a weights training program, also called a strength building program. You see, for muscles to grow, they must be stimulated through exercise. The work or overload that comes with a weight training program is simply the best and only way known to mankind for building bulk.

Next, you have to eat. You should eat more than they daily recommended calories for your body type, age and height. Why? Because those recommended doses are meant for people who simply want to lose fat or maintain a healthy weight. Your goal is to gain lean mass and enjoy the better aesthetic look that comes with it.

However, do not try to suddenly increase your caloric intake in one sitting. If you do this you will simply be adding fat as the body cannot suddenly assimilate all those extra calories. Start the increase in a gradual manner by adding, say, 500 calories a day. This calorie increase should be more or less proportional to increased intensity of your workouts as well as your increased strength and mass.

You will hear a lot of confusing noise about muscle building diet. Some will tell you to avoid carbohydrates altogether, and others will tell you to avoid fats. Yet others will tell you to gorge yourself with protein, plus a horde and mix of other nutrition information. To avoid confusion and overwhelm, just keep it simple.

Your body needs all nutrients to grow. This means both macro and micro nutrients which translated means protein, carbohydrates, fats, vitamins and minerals.

Keep it simple by eating four to six small meals evenly spaced out in your waking hours. And, do not skip breakfast; this is one of the most important meals as it comes after several hours of fasting during sleep hours. Make sure that each of your meals has a good protein source such as eggs, chicken, or lean beef, a carbohydrate source such as potatoes or yams, and a small amount of fats. Don’t forget vegetables and fruits as these will give you vitamins and minerals as well as aid in digestion.

During your workouts focus mainly on compound exercises that make use of multiple joints and muscle groups. Free weights should form the staple of your workout routine. Of course, some exercises that only require the use of your body such as pull-ups and dips should be part of your “staple” movements.