Posts Tagged ‘building lean muscle’

The glamour muscles, the biceps, the guns however you wish to name them they have a special almost mythical place in bodybuilders and the publics view of the human body. Your guns are quite possibly the easiest muscle group for people to view which is possibly why they have achieved such important status.

Seeing a well developed set of guns however is still relatively rare. Walking around your local gym I’m willing to bet that you are not going to find so many people with a big set of biceps. It is weird then that this is the case being as they are pretty much the most trained muscle. You are in the right place if you desire bigger bicep muscles but haven’t been able to get them as yet. Here we are going to reveal exactly how to get bigger biceps as part of a lean muscle building routine.

You have to increase the size of all the muscles in your body you cannot just increase the size of your biceps. The muscles in your arms will grow in direct proportion to the size of your muscles in the rest of your body. Don’t believe me then have you ever met anybody with a large muscular chest and small pair of biceps, a big pair of thighs and a small set of guns. No it doesn’t happen, so really if you want bigger biceps then you need to know how to gain mass, this will lead you to bigger guns.

Firstly, stop doing concentration curls or even barbell curls.Begin doing compound movements for your back muscles. This equates to having to do pull-ups, lateral pull downs and bent over rows. These all work the guns but indirectly however they will be handling much heavier weights. Put simply, moving heavier weights equates to building bigger biceps which is what we are looking for here.

Secondly, Squat, Performing squats regularly is immensely stressful for the entire body, as such the body produces a much larger amount of muscle building hormones than usual. This generates a tremendously anabolic state within the body which is excellent for growing huge biceps.

Thirdly, consume a standard muscle building nutrition diet by drinking a gallon milk a day. the main reason a lot of people don’t grow is not through lack of training it is because they do not have enough extra calories in their body to create muscle out of. Muscle cannot appear out of now where it has to be made out of something in this case excess calories. Each day drink a gallon of milk a day, this is a great way to get enough calories. That does seem to be quite a large amount of milk to drink but actually doing this will see you add on heaps of muscle mass.

OK, with those tips in mind go and get massive guns!

Building lean muscle is based on one simple fact: how much protein and calories you take in everyday. When you weight train and eat properly, with enough protein, you will burn fat and build muscle.

You have to eat smart to cut your body fat and increase 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.

Once you’ve done this, it is now time to make up a strategy that will allow you to increase your muscles mass while eliminating the addition of 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. Your consumption must be maintained at that level to retain your body mass. 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. To get the required dosage every day, you might want to try taking a quality protein shake although chicken, tuna and other fishes are also good options.

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. Carbs from junk foods are basically useless, meaning, you will have to get yours from other sources such as fruits and vegetables.

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 help you replace the used nutrients while training your body to go as far as it can.

What does lean mean to you?  For some, it suggests being as thin as possible.  For others, it suggests having the ideal body shape.  When you think about lean in terms like those applied to meat, it suggests having a small amount of fat.  Although that is potentially the nearest comparison, when it comes to fitness, lean also suggests having muscle.  Building lean muscle will not only make you look good, it’ll help you burn calories throughout the day, even when you are not actively working out. 

 

Many folks still believe that they can turn fat into muscle.  When a product tells them it’s the key in learning to get a lean body, they believe that they really can rid of that extra 50 pounds of body fat by building lean muscle from it.  The actuality is, no matter what you do or what product you use, losing fat and building lean muscle are two separate processes that has got to be handled separately. 

 

If you want to know the way to get a lean body, the 1st thing you have got to do is determine how much weight you want to lose.  Then, find a weight loss plan that includes all of the nutrients you need.  Don’t start on a fad diet that’s going to make you are feeling nasty and cause your plans for a lean body to fall flat before you even make any progress.  If you’ve got an unjustifiable amount of weight to lose, then set small goals for yourself.  If you set out to lose 100 pounds, it will be a while before you will feel any real sense of accomplishment.  However, if you set your goals to lose 10 pounds at a time, then you’ll be able to meet them in a fair period of time and your intention will become more realistic to you. 

 

The very next thing you will need to do is to develop an exercise program that includes a workout specifically designed to target fat.  The best of these add strength training for building lean muscle.  Although you can’t turn fat to muscle, it’s much better to do both at the same time.  Muscle takes up less space than fat, and it also boosts your constitution.  The right workout can turn your body into a fat burning furnace, and actually speed your weight reduction. 

 

If you’re extremely overweight or haven’t exercised for a long period of time, it is going to be more difficult for you to get into a full-scale fitness plan.  Consider using a plan that is designed to consume calories in with several short workouts a week, instead of one long marathon session.  You will be in a position to do the program without getting tired or daunted, and you’ll see results earlier too.  You will start to shed pounds and feel better so you can continuously increase the exercise you can do.  If you are sedentary, switching to a program of walking and light weights for building lean muscle will get you started on the path to permanent weight reduction. 

 

The very best thing you can do for your weight reduction plan is get moving, and start building lean muscle immediately. 

Abs diet recipes don’t have to be a BORE. By using exciting ingredients, you can liven up any dish.

Think about it…who wouldn’t be bored of tomatoes if they’re ALL you use? Step out of your comfort zone and experiment a little. A little diversity in your cooking preparation can actually do wonders for any diet, and a low fat, high protein one is just the thing to get six pack abs.

Allow me to share 2 fantastic abs diet recipes I’ve discovered online. They’re simply going to inspire you to prepare other mouthwatering HEALTHY dishes:

1. Asian Tofu Slaw with Mushrooms

Tofu, and other soy products, contain very high protein. Not only is tofu a great alternative to your usual dietary meats, but it provides you the nutrients you will need to build lean muscle. This Asian-inspired dish will surely satisfy your appetite:

INGREDIENTS:

6 oz. firm tofu, drained and diced

1 cup shiitake mushroom, sliced

2 tablespoons reduced-sodium soy sauce

1 tablespoon lemon juice

½ clove garlic, minced

2 cups Napa cabbage, lightly shredded

1 cup bok choy, lightly shredded

1 tablespoon extra virgin olive oil

1 teaspoon sesame oil

PREPARATION:

1. Mix soy sauce, lemon juice, and garlic in a bowl. Pour diced tofu in gently and set aside to marinade for about 10 minutes.

2. Place your shredded greens in a serving bowl.

3. Drain the tofu and set aside the marinade. In a skillet, heat the extra virgin olive oil and sesame oil, then add in your mushrooms, stirring occasionally. After a couple of minutes, add the tofu and let it simmer for another 2-3 minutes.

4. Right before serving, add the marinade into the pan and stir until it slightly warms up. Pour the heated mixture over your salad and toss gently.

Time to Prepare: 15 minutes

Makes 2 servings

2. Chicken Soup with Lentil

Who knew that lentils are also loaded with protein? Take note that green lentils cook faster, so if you’re in a hurry yet still crave for a tasty meal at home, this one’s a your safest bet. The best part about cooking is that you can add on to the ingredients as you go along.

INGREDIENTS:

2 tablespoons extra virgin olive oil

6 oz. chicken breast, diced

½ cup lentils

1 carrot, peeled and diced

2 cloves garlic, minced

1 tablespoon lemon juice

1 medium can low-sodium chicken broth

1 cup spinach

your choice of herbs, chopped

salt

pepper

1. Heat oil in a saucepan and cook the chicken. Once cooked, remove the chicken from the pan and set aside.

2. Add garlic, carrots, preferred herbs, and salt and pepper to taste, then stir for about a minute. Mix in the broth and lentils, and cook for about 20 minutes.

3. Add the chicken, lemon juice, and spinach. When it comes to a boil, you’ll know it’s ready.

Time to Prepare: 30 minutes

Makes 1 serving and some leftover

There are countless six pack abs diet recipes online that are easy to make and actually good for you. Begin your transformation today by cooking nothing but healthy, delicious recipes for you and your loved ones.

When you start seriously lifting weights, building lean muscle should be first and foremost on your mind. It is one thing to want to get big and strong, it is another to get big just for the sake of getting big. If you are increasing weight and it is mostly fat than you are really defeating the purpose of building your body. What sense does it make to get large if, when you look in the mirror you can’t see your abs or any noticeable definition. Muscle confusion,nutrition, strength training and cardio will all play an important role in helping you to build lean muscle mass and you must start to incorporate these into your training.

Four things we must include when you are talking about building lean muscle

Muscle Confusion
Start using heavy weight and less rest to coax your muscles to grow. 30 seconds rest in between each set is enough time to allow your heat rate and lactic acid build up to decrease. Keep your muscles confused by changing your rest times in between sets and they will respond by getting bigger. This type of confusion training will also help to burn unnecessary calories and help you to gain more lean muscle mass.

Strength Training
There is no way to truly build lean muscle mass without adding a strength building routine to your existing routine. Strength training and fat burning go hand in hand and should be included in your overall weight lifting program. Strength training begins by accepting the fact that you must workout the larger muscle groups. Working out these large muscle groups will help to increase your overall core strength. It is crucial to work out the Legs, Back and Chest muscles by using compound exercises that target a big area and not just an individual muscle group.
The gains in lean muscle mass will be felt long after the workout is done by including these compound strength building exercises, which help to bring about an anabolic response from within. It really is all about gaining strength and using a great strength training program to bring you to the next level.

Cardio Training
When building lean muscle mass you must include cardio training: stationary bike, walking and using the treadmill will help you reach your goals. Cardio can be boring and at times seem a waste of time but if you are going to have the stamina and endurance to complete your workouts it must be included. While you are building muscle you want to be able to see that muscle but how can you see that muscle if you have a layer of fat hiding it? It’s the cardio training that will let you lose that layer of fat just below the skin. Start cardio training now!

Nutrition And Protein
To build lean muscle mass you must eat the right foods and get the correct amount of protein if you are to reach your goals. The major source of bodybuilding nutrition is protein and we must eat it everyday and in the right amounts. To build lean muscle mass you must take in one gram of protein for each pound of lean muscle mass. Beginning weight lifters can use the older method of calculating protein intake by using one gram of protein per one pound of total body weight. As you gain experience and are looking to really refine your protein supplement then you can use the newer more precise method of calculating protein intake.

If your goals are to build lean muscle mass then keeping these four things in mind will provide a great foundation to get you started and keep you on track.

Begin to build lean muscle today or keep complaining about how you look. It is up to you how you look and feel.