Lean muscle is what provides us with a long, lean healthy body. If you are trying to increase the amount of lean muscle you have, you should place just as much importance on your diet as you do on working out. Your diet is what provides your body with the nutrients it needs to build lean muscle while also fueling your work outs. It is recommended by fitness experts that you eat 10 to 20 grams of protein 30 minutes before each workout. Eating protein before working out provides your muscles with the nutrients they need promote lean muscle gain. Protein bars and shakes are an excellent source of fast protein that can be eaten on the go.
Before beginning a workout regimen workout experts recommend that you calculate your BMR. Your BMR, or basal metabolic rate, is used to determine how many calories your body needs to function on a daily basis. As you progress in your workouts, it is recommended that you recalculate your BMR once a month to make any necessary adjustments to your caloric intake. Many people are misinformed when it comes to how many calories you need to consume a day. This amount varies from person to person which is why you should regularly measure your BMR.
Your next step to increase your lean muscle is to begin a cardiovascular exercise regimen. Cardiovascular exercises help build lean muscle mass, improve heart health and can boost your metabolism. In order to effectively build lean muscle mass you should get at least 30 minutes of cardiovascular exercise three to five times a week. Some examples of cardiovascular exercises include cycling, jogging, jumping rope, swimming and in-line skating. Cardiovascular exercises stimulate your muscles in different ways while also promoting a growth in lean muscle.
In addition to your cardiovascular exercises it is recommended that you also include body weight exercises. Body weight exercises are an effective way to increase the amount of lean muscle you have. Body weight exercises should be done from between 20 to 30 minutes three to five times a week. Body weight exercises include squats, push-ups, pull-ups, sit-ups and crunches. These exercises, when combined with cardio will help promote lean muscle mass growth.
It is just as important that you pay attention to what you are putting into your as the types of exercises you are doing. While working out to increase lean muscle it is important that you eat a variety of foods that will provide you with the energy you need you work out efficiently. It is recommended that you eat whole grains, vegetables, fruit and protein. These types of foods will provide you with energy need and the nutrition that will help your muscles recover and promote healthy growth.
You should also avoid eating foods that are high in sugar. Eating foods that have high sugar content, will actually give you the opposite effect than what you’re trying to accomplish. Foods that contain a high amount of sugar or with a high glycemic index will promote weight gain instead of promoting the growth of lean muscle. Simply not eating these types of foods is enough to lose weight. You need to combine a healthy diet with your workout program in order to achieve the best results.