In order to gain lean muscle you need to build muscle and lose body fat at the same time rather than just concentrate on putting on mass and worry about losing the fat later. Obviously this can be easier said than done. The mistake most people make is just trying to bulk up and they don’t realise that they are outing on fat also. After all it’s no good having great muscle buried under fat.
Another reason why many people fail in their quest to gain lean muscle is that they don’t eat the right amounts at the right times. Really you should have 5-6 good calorie meals a day consisting of 50% carbs, 25% protein and 25% good fats. Foods such as lean meat, egg whites, pasta, brown rice, and lots of green veggies are ideal. It’s also important to make sure you get enough water. Lots of water is a priority. You should be drinking roughly 2-4L a day depending on your caloric intake, paying special attention to before, during and after a workout. Your body performs best when it is hydrated.
In order to build muscle mass you also need to make sure that you are training correctly with the right exercises and getting adequate rest between workouts. Growth hormone levels rise 30 – 45 minutes after you fall asleep so this is why a good night’s sleep is so important if you’re serious about gaining lean muscle.
The trick is to perform brief, high intensity weight training and extended duration low intensity fat-burning activities such as long walks or jogging. Cardio is so important as it helps shed that fat and create definition. In other words you will appear more muscular than just bigger. Over time the intensity will increase and you must still make sure to get plenty of rest to allow your muscles time to repair and grow optimally. You should only aim to gain one pound of body weight per week, as any more and you are putting on more fat than muscle. Follow this simple guide and you should be on your way to gaining lean muscle
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