Gain Muscle Mass: How to See Consistent Results
It’s a lot harder to put on lean muscle mass than it is to put on fat. With fat, all you have to do is sit around and eat all day and you’ll quickly put it on. Gaining muscle is different, and requires a carefully planned diet and workout regime. However, it can be simplified. Here are some tips on how to gain muscle mass with a good diet and workout program.
The first key: your diet. You want to eliminate as many foods as you can that are high in fat and calories and have little nutritional value. Get rid of fried, processed, and refined food – get it all out of your house. You want to eat lean sources of protein like fish and turkey, low-fat dairy, whole grains, vegetables, and nuts. These are foods that are high in nutritional content and won’t make you put on extra fat.
Secondly, you want to aim for short, high-intensity weightlifting sessions where you’re working as many muscle groups as you can (compound exercises). These are bench presses, deadlifts, squats, lunges, shoulder presses, and back rows, to name a few. By working muscle groups instead of individual muscles, you’re activating more muscle fibers, which means more growth.
The post-workout meal is crucial; if you don’t feed your body properly after working out, you may be hindering your progress significantly. Having a shake with whey protein and juice or milk is a good way to jumpstart your body’s recovery process. Whey protein is an optimal choice because it is easily digested and absorbed.
Lastly, make sure you get enough rest. Sleep and rest between workouts is vital to repairing the muscle tissue. If you don’t repair it, it won’t grow. When implementing these steps on how to gain muscle mass, you need to remember to let your body rest; hard work alone won’t get you the results you want.
Shane McGriever runs a fitness blog to help skinny guys build muscle and gain weight without getting fat. Want to learn how you can quickly build muscle without drugs or supplements and train even less than you were before? Visit http://buildmuscleroastfat.blogspot.com/2009/09/vince-del-monte-honest-review-of-no.html
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