Tuesday, 4 September 2012

How to increase your lean body mass

Besides make you look and feel better, a lean body will make you stronger and give you more energy. Increase your lean body mass take your body to its fullest potential. Staying fit and lean is not a secret. You can achieve a lean body mass through a specific diet and proper training. Over time, you will achieve the results you want. Abide need self discipline to follow the plan and forward.


 Participate in a training routine for your high intensity endurance. Work the large muscle groups, including the quadriceps, back, shoulders, legs, thighs, arms and chest. Start with light weight and made of 10 to 12 repetitions for warmth. Increase the weight of 5 to 10 pounds and do another set of 10-12 repetitions. Continue this process until you find the weight needed to get to 8 reps. This is your target weight. The amount of weight varies depending on the person and the type of exercise. When you find your target weight for each exercise, remember and strive to exceed the amount of reps next time. When you do, increase the target weight of 5-10 pounds muscle gaining tips. Make a full body exercise three times a week.

Eat lean protein and complex carbohydrates. Reduce saturated fats and trans fats completely removed. Fish, chicken breast, lean meat, nuts, beans and yogurt are examples of lean protein. Complex carbohydrates such as bread, rice or oatmeal, give your body enough energy to live. The bread and brown rice have more fiber than white bread and rice common, but both are complex carbohydrates. Eat vegetables daily with your meals and eat fruit at breakfast and lunch.

Ask a cardiovascular routine regularly. Running, walking, swimming or riding a bicycle at least three times a week for 30 minutes. Cardiovascular exercise helps your body eliminate fat and burn calories. These exercises also increase your performance, strengthen your heart and improve your overall health condition muscle gaining secrets.

Increase intake of essential fatty acids. The omega 3 and 6 fatty acids are necessary components not only for lean muscle mass, also to develop brain function and normal growth. These acids not found in the body naturally, must be acquired through food. You can find these acids in fish oil, flaxseed oil, pumpkin seeds, sesame oil, hemp oil, walnuts, pistachios, eggs, green leafy vegetables and soybeans.

Drink plenty of water. This is necessary so that all the functions of your body stay healthy, and to lose weight and gain muscle. Water helps your muscles to recover from the stress they undergo during training in addition to moving the oxygen flow out of your body. When you are well hydrated can overcome this false sense of hunger, also known as craving, which occurs by dehydration.

Relax and give your body time to recover. Do not train too. Rest and recovery are important factors to allow muscle growth. If you do not allow your muscles to recover properly with proper rest, could hinder your performance and damage your body. Just lift weights one day apart.

No comments:

Post a Comment