|
How To Gain Lean Muscle Mass
How to gain lean
muscle mass
"How to gain lean muscle mass" is one very important question each person who is trying to build muscle has in his/her mind. To become HUGE like the professional body builders there are four must dos for gaining lean muscle mass, which are:
1. Eat Good Food to gain muscle.
2. Work-Out Hard.
3. Supplement Properly.
4. Sleep Long.
Eat food to gain muscle
To gain lean muscle mass, it is important to eat good food to gain muscles. We must eat foods that give us adequate and clean calories. These are found in our basic foods like Potatoes, Rice, Oatmeal, Beans, and Yams. Let's face it, more Calories means more mass. You should try to have about 6 meals, spaced throughout the day at intervals of 2-3 hour. You should eat enough and in a way so as to gain lean muscle mass of about 1-2 pounds per week.
Work-Out Hard
Working out hard to gain lean muscle mass means training to put on weight with which you can pump out clean reps with good body form. For working out hard you can get your spotter to help you with extra reps by spotting you. You may have to get use to "pain of the growth zone". This type of training is awesome and very rewarding. Besides self help here you may also look at the option of getting a personal trainer to help you to work out with more intensity. He can make you do adequate cardio and most importantly guide you to eat and take supplements properly to ensue a gain of lean muscle mass.
Supplement Properly
To gain lean muscle mass you also need to take weight gain supplements along with your regular diet. Supplements should be taken in adequate quantities. You should be able to gain approximately 1-2 lbs. of muscle per 100 lbs. of bodyweight each week. You should be getting most of your protein, calories, etc. from food that you eat and what you can't get from the food needs to be made up with weight gain supplements. Protein and calories are important supplements especially for bodybuilding and muscle building. You can take about 1 to 2 grams of protein per pound of bodyweight each day as supplement and your total intake of calories should be about 2500-3000 calories per day. Whatever supplements are taken should be of good quality, just try and pick ones that do not have much sugar in them.
Sleep Long
To gain lean muscle mass and a good body adequate sleep is very important. Getting adequately long hours of sleep is important because it is a time your body gets a break from the daily activities and is able to repair the muscle fibers that you tore during your workout. A normal individual needs at least 8 hours of sleep in a day/night and a teenager who is trying to gain lean muscle mass and body definitely needs 8 or more hours of sleep.
If you follow these four must dos of Eat Good Food to gain muscle, Work-Out Hard, Supplement Properly and Sleep Long for gaining lean muscle mass you will be able to build lean, sexy muscles that girls will go crazy over and it will also win you the envy of your friends.
|
