Lean muscle mass building is a necessary component to improving overall health and fitness. The more muscle you have the faster your metabolism will be. This will allow you to burn more calories and body fat. Having that additional muscle will improve your ability to do more exercises which will continue to improve your overall health. In order to achieve your fitness goals you need a plan. Here are several things to consider.
The first area you need to consider changing is your diet. Here's what you should do.
When someone is trying to lose weight, burn body fat or gain lean mass the shotgun reaction is to reduce how many calories you are eating in a day. Some of the cuts are drastic - too drastic. Remember, your body needs a constant supply of energy all day long to function. If you are trying to build muscle in addition to normal function then you will likely need a greater supply of energy. If you cut back drastically on your calories then your body will react by breaking down your lean muscle for energy. It will also slow your metabolism so you will not burn fat effectively. This is the exact opposite of what we want to have happen.
What you should do instead is follow a specific plan that outlines what types of foods to eat and when. You would be surprised to know that if you eat frequently t/o the day, smaller meals each time with the right combination of macronutrients per meal you can lose body fat without feeling hungry or like you are dieting.
If you want to develop more muscle mass then you are going to have to eat a balanced diet. Protein should be 20% of your muscle building diet plan. This should be lean protein from fish and poultry. Protein from these sources is low in fat. Avoid frying your food. This can increase the saturated fat content which is very unhealthy.
Carbohydrates should make up about 70% of your diet. Lean muscle mass building does not mix well with simple sugars, such as in candy and sweets. Carbohydrate sources should be from complex carbs. These can be found in products such as whole wheat and grains. Foods that are high in fiber are also good for you.
The remainder of your dietary macronutrients should be 10 to 15% fats. Not saturated fat but healthy fats such as poly and monounsaturated fats.
Lean Muscle Workout
Now that we've got your diet squared away we need to discuss your workouts. Keep in mind - just because you are eating right that doesn't mean you will gain lean muscle. This is where your workouts come in. Weight training will certainly go a long way to help you build muscle but it's not the only thing. You must incorporate, several times a week, some cardio activity. The cardio will help you to burn more calories to lose body fat. This will help your muscle show through.
In performing your exercises, to build maximal muscle mass you'll want to perform compound exercises that involve multiple joints. Try to limit or avoid altogether isolation type exercises such and concentration curls. The compound exercises are going to work a larger number of muscle groups as well as get your metabolism stoked. Common compound exercises to perform include squats, chin ups, and bench presses.
Be sure to listen to your body and don't over do it. You will soon learn your limits. Don't push yourself to the point of no return. Let your body have time to heal after the workout. If you push yourself too hard then you may cause injury which could side line you from working out.
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