Building Lean Body Mass
Chiseled abs, shapely legs, toned arms - these
can be yours when you increase your lean body mass and decrease your
percentage. Rev up your metabolism, improve your stamina and create the lean
body you want by following these steps.
Consider eating meals with higher protein and lowfat
content to lose weight and build muscle:
skinless chicken, and fish will provide about 7 grams of protein per ounce.
Beans will provide 6 grams per 1/2 cooked cup, and rice (and other cereal
grains) about 3 grams per 1/2 cup serving. A cup of milk or yogurt supplies
8 grams of protein. So it's relatively easy to meet your basic
protein requirements from 6-8 ounces of meat,
2-3 servings of dairy products, and 6-10 servings of cereal per day.
Strength train to build lean body mass:
weight training effectively builds lean mass. Lean mass is your bodyís metabolic engine, which allows you
to burn more calories at rest. So when you train with weights on a regular
basis, you transform your Yugo of a body into a fat burning Ferrari.
Work the major muscle groups, including the quadriceps (thighs), hamstrings,
glutes (rear end), back, chest, shoulders, arms and abdominals. keep
your workout short, heavy and intense.
Aim for a healthy Body Fat Percentage:
The only way to lose bodyfat is to create an energy deficit. The only
way youíre going to do that is to exercise and/or eat less. There is no magic
in the low carb diet. Keep in mind the following
body fat percentage standards: For women, 15 to 20 percent is considered lean,
20 to 25 percent is normal, 26 to 32 percent is overfat and 33 percent or
higher is obese. While limiting your caloric intake, also shift your
diet towards protein, healthy fats (e.g., essential fatty acids), dietary
fiber, and low glycemic carbs.
Keep a track of your body fat
(using a body-fat analyzer or body-fat scale) before making dietary or
exercise changes; this way you'll be able
to track your progress. Remember to record your body fat percentage, lean
body mass, body weight, and body measurements update them on a weekly basis.
Being positive doesnít mean becoming a machine and sticking to your diet
obsessively. Itís fine to cheat every now and then and eat that slice of pizza.
In fact, I stand for it. When you do, donít get
depressed. Get right
back on your diet. The same applies to training. If you miss a workout, make it
up during the next training session. Maintain a positive mind and keep at it.
Drink lots of water. And then drink some
more. Water hydrates your bodyís cells, keeping the oxygen content high
for optimal fat burning. It improves your bodyís ability to recover from
exercise (due to increased removal of waste products). It also reduces
water retention. A "false hunger" can also be stimulated by a dehydrated
state. By drinking extra water, you may actually satisfy your hunger
Eat soon after exercise:
No amount of super sets, negative sets,
tri-sets or pre-exhausting will build any amount of muscle mass without the
proper nutrition. Try eating 6 times per day and make sure each meal is
balanced with the optimal amount of calories, protein, carbohydrates, and fat.
Besides, every meal must have sufficient carbohydrates to sustain your hard
Weight lifting tears the muscle tissue down
and the diet provides the necessary fuel and material for repair, but it is
during sleep that the repair and growth process occurs. Therefore, sleep is
as vital to building lean mass as is your training program and diet.
Dieting without strength
training can leave you with a high body fat percentage. It's possible to
appear thin, but have a high percentage of body fat.
The thinking is quite simple. Hard, heavy and smart training
followed by rest and consuming quality calories in the form of protein,
carbohydrates, and fat is the key to building Lean Body Mass.