How To Build Lean Muscle
How to build lean muscle simply comes down to how much protein and calories to ingest. It’s a known fact that you need protein to grow muscles and that when you weight-train, you build lean muscle at the expense of fatty tissue.
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.
Then, start a strategy that will intensify the amount of your muscle mass while consequently burning off fat. Also, when building lean muscle, it is important to note just how much protein intake you will need.
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. Take in 45 grams of protein in each of 5 to 6 meals a day and you will hit your goal. You will need to maintain your eating level to preserve 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. Chicken and tuna comes to mind, so do certain other fishes, but you’ll probably need to start taking a quality protein shake to get the necessary daily dose of 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. It is important to note that junk foods contain useless carbs that you should stay away from, instead get your carbs from natural fruits and vegetables.
Your main goal would be to achieve the necessary amount of protein, then eat the rest of whatever you want while staying off the junk food.
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 help you replace the used nutrients while training your body to go as far as it can.
