Posted on January 8, 2008 in Fitness Choices
Do you want to have a good lean physique with six-pack abs? To achieve Lean Muscle Mass, you need to have a proper dietary plan along with an apposite workout program. To get effective tips on how to make Lean Muscle Mass, read on.
The secret to gain lean body muscle is nothing but adding more calories to your body. You cannot yield much success if you workout in gym without proper nourishing diet. If you want to succeed in getting rid of your fat, then have a dietary plan with lots of vitamins and proteins for your body. To gain Lean Muscle Mass, it is very important to concentrate on your eating habits as well as your exercise regime.
Dietary discipline
In terms of your diet, your diet is dependent on whether or not you play a sport as well. According to dieticians, your diet should consist of 60% carbohydrate, 20% protein and 20% fat, if you are a sportsman. If you do not play a sport, you have a bit more leverage and flexibility. Your diet should consist of 40-60% carbohydrate, 20-30% protein and 20-30%. Some of the lean muscle mass diet tips to acquire a fit and perfect muscular body are as follows.
- Try to eat fresh food always. Eat nutrient dense foods. Keep junk food and processed food at a minimum. These contain calories that the body does not use optimally because of their low vitamin and mineral content.
- Lean meats that are rich in proteins are necessary for building muscle strength in the body. Meat of beef, pork and goat are rich in proteins. Even fish and poultry foods have lots of nutritional values. They form part of the regular diet for lean muscle of many body builders in different parts of the world. But be sure to avoid fatty and oily substances in your diet. It is recommended to have your food roasted, boiled or grilled, rather than frying them.
- Eat complex carbohydrates (starches). Starchy foods such as pasta, wheat bread, whole grain cereals, brown rice, potatoes, yams, sweet potatoes, and vegetables provide a major energy source to fuel your activities. These foods are also a source of fiber, vitamins, minerals and phytonutrients – the health protective substances in plant foods.
- Soybeans are rich in protein and subsequently low in fat. There is no cholesterol in them, which makes them an ideal food for fitness freaks. Soybean will enable you to gain lean muscle mass and restrict weight gain. Soybean is present in curds, tofu, beans and many types of dessert items.
- Liquid Intake like water is the most important source of liquid for a body builder, as exercise tends to deplete the body of its natural fluids. Drinking plenty of water is important for maintaining the energy level and coolness in the body.
- Consume 25 to 35 grams of fiber per day among the foods that you eat. High fiber foods include whole grains, vegetables, fruits, and cereals. Read labels and be aware of fiber content in everything you eat.
- Avoid high-fructose corn syrup and excessive table sugar, even when trying to gain weight. These include candy, juices, desserts, baked goods, etc.
Diet during Your Weight Training
According to the research studies, during your weight training program, a lot is dependent upon what you do before, during and post-exercise. You need to do the following before, during and after your training.
- 30-40 minutes prior to exercise, try consuming 20g whey protein and 30-40g carbohydrates.
- Sip carbohydrate ( CHO) containing beverages during weight training (i.e. CytomaxTM).
- Immediately after, consume a protein shake with at least 20g whey-casein combo and 25-50 g carbohydrates, especially simple carbohydrates.
- Eat a whole food meal with the above ratios 1 hour later.
Exercises to Gain Lean Muscle
- Do Crunches. Lie on the floor and cross your arms in front of your chest. (Do not place both hands behind your head. Placing both hands behind your head can cause lower back problems in the long run as it places unnecessary stress on that part of your body from pulling on your head and neck.) Another alternative is to cross your arms in front of your chest is to lightly place your finger tips behind your ears, without pulling on your neck or ears to help raise you off the floor. Draw in your abdomen towards your spine while inhaling through your nose. Now raise your shoulders (upper torso) towards your knees, using strictly your abdominal muscles.
- Do sit ups. Lie on the floor, feet on the floor, knees up and fingers placed behind your ears or hands crossed on your chest. Sit all the way up, lifting your lower back off the floor along with your shoulder blades. Lower yourself down. Repeat.
- Any cardiovascular exercise involving continuous rhythmical movement of the extremities that elevates your heart rate to target heart rate range will do the trick. Jogging or walking outside, cycling, walking/running on a treadmill, or climbing on a stair master are all good choices.
- To gain lean muscle mass, you also need to lift weights. Lifting weights also increases metabolism by increasing lean tissue mass. Lean tissue is more metabolically active than fat. Thus burning more calories at rest and helping you to decrease body fat levels. So, building muscle helps burn the fat away.
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