Lean Muscle and How To Build It
Basically, developing lean muscle revolves around one simple fact, the amount of protein and calories you consume everyday. To build muscle and burn fat you need to weight train, eat clean and consume enough protein.
You have to lose fat by eating properly while at the same time increasing your protein consumption. But here’s something else to consider, if you’re not eating right, then you have no reason to be in the gym; you’re actually harming your body if you do.
Here is what you need to do to build lean muscle - keep a daily food journal that counts the fat, protein and carbohydrate calories you are consuming each day.
The minute you’ve done this, you may now start a strategy that will basically increase your muscle while burning off fat. The second thing you need to do when learning how to build lean muscle is to determine what your daily protein intake needs to be.
If you weigh 165 lbs, and you want to weigh 185 lbs, then you need to eat like someone who weighs 185 lbs, and the key to that is consuming 1.5 your body weight (or goal body weight) in grams of protein.
So the guy who weighs 165 lbs, but who wants to weigh 185 lbs needs to consume 225 g A DAY to reach that weight and build that lean muscle mass.
225 g of protein is a lot, but not if you’re used to eating that much food. If you increase your dietary intake to say, 5 meals a day, where you get 45 g of protein per meal, you’ll hit your goal. And you need to maintain eating at that level to maintain the weight. Once you’re eating right, you‘ll need to establish a weight-training routine that gradually builds as you graduate up the scales.
Of course, eating right also means eating smart and by this, we mean selecting menu items that are high in protein, vitamins & minerals, especially Omega-3s (good fat) and low in bad fat. Some good options are chicken and tuna, but to be sure that you get your daily protein dosage, you might want to try taking in quality protein shakes.
Carbs, you can take in all the carbs you want just as long as you’re getting the protein that you need, because you’ll be burning lots of carb calories during the workouts which requires an intense cardio routine.
There are lots of healthy carbs on the grocery store shelves, like fruit, vegetables, nuts, and grains, so don’t think that carbs are solely from fastfood. Fruits and vegetables are very good sources of carbs rather than junk food carbs which are essentially useless.
Your goal will be to stay off the junk food, eat the necessary amount of protein everyday and consume quality carbs and fat later.
Now you know the key factors involved in how to build lean muscle mass, don’t forget to take a multi-vitamin every day while you’re working out. This will aid you in replenishing the stuff your body used while still having the ability to push yourself forward.
