Health Choices

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. What most people do is try to bulk up, not realising that they will gain too much fat which is not what you want. After all it’s no good having great muscle buried under fat.

A mistake many people make when trying to gain muscle is not eating properly . Really you should have 5-6 good calorie meals a day consisting of 50% carbs, 25% protein and 25% good fats.The best foods include lean meat, egg whites, pasta, brown rice and lots of green veggies. You should also make sure you are getting 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 at its best when you keep it well hydrated.

In order to develop larger muscle 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 best way to gain lean muscle is with brief high intensity weight training and low intensity, long duration fat burning activities such as walking or jogging. The reason that cardio is so important is that it helps shed that fat and create muscle definfition. In other words you will look more lean and muscular rather than simply bigger. Over time the intensity must increase and so too must your rest to allow your muscles time to repair and grow optimally. A rough guide is to gain one pound of body weight per week, any more and you are putting on more fat than muscle. Follow these simple tips and you should be on your way to gaining some lean muscle

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