Tips to Build Lean Muscle
How to build lean muscle simply comes down to how much protein and calories to ingest. To build muscle and burn fat you need to weight train, eat clean and consume enough protein.
You have to increase protein consumption and eat all the right foods to cut down fat. 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.
Then, start a strategy that will intensify the amount of your muscle mass while consequently 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. Body mass should be maintained by constantly eating at that level. 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. Quality protein shakes are good options to get your daily protein requirement, also there are foods such as chicken and tuna that can also supply protein.
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. Keep away from junk food carbs and instead, get yours through natural fruits and vegetables, especially fibrous vegetables.
Your goal needs to be to get your protein down first, then eat the rest of what you want, and you’ll inherently cut down on the junk food because it has no protein value.
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.