Have you ever wondered how to add lean muscle mass? There are 4 Key Components in gaining lean body mass.
1. Eat Lots of Good, Clean Food.
2. Work-Out Hard.
3. Supplement Properly.
4. Sleep Long.
Notice that I put “eating lots of good, clean food” at the top of the list. Let’s face it, more calories = more mass, period. To build muscle mass you have to eat a sufficient number of calories without over-doing it. This doesn’t mean to rush to Burger King and order 10 Whoppers. You want good, clean calories, like those found in your basic, down-to-the-earth-type foods such as: Potatoes, Rice, Oatmeal, Beans, and Yams (complex carbs.) Meals should not include much the following: whole-fat dairy products, sugars (simple carbs,) or saturated fats. A general recommendation would be 30-40 grams for women and 35 to 45 for men. Many people think that less fat is needed but the truth is, you do need it for several reasons:
1. Your internal organs are cushioned by adipose (fat tissue)
2. Your joints are lubricated with a synovial fluid primarily made out of consumed fat
3. Your immune system utilizes fat to help fight off inflammations and infection
4. Fat helps you feel “full”/”curbs” your appetite
You need to try to break your daily caloric, protein, carbohydrate, and fat intake into meals every 2-3 hours (most of us don’t wake up in the middle of the night to eat, Jay Cutler does though!) Meals should be spaced out every 2-3 hours. It is important to check your body-fat regularly to make sure that the weight you are gaining is not adipose tissue. You should eat enough to gain about 1-2 pounds of muscle per week when you first start lifting and then 1-2 pounds per month thereafter (coupled with the proper training of course.)
Intensity is the Ingredient that makes Muscle Soup. Training Hard Doesn’t mean getting pissed and curl 150lbs with your body. It means to put a weight that you can honestly pump out some good, clean reps with strict form. Get your spotter to help you with a few extra reps. If you can get used to the “Pain of the Growth Zone”, have your spotter spot you until he/she gets tired. The Intensity of this type of training is Awesome! You may also consider getting a personal trainer. When you look for a personal trainer, you should look for someone who: can help you workout with more intensity, do adequate cardio, and most importantly, eat and supplement properly.
If you are going to supplement, supplement properly. You should ingest approximately 1 to 2 grams of protein per pound of lean body mass each day. You should also eat a considerably large amount of calories. Remember though, that you should be getting most of your protein, calories, etc. from food and what you can’t get, needs to be made up with supplements. Right now, I am eating between 2000 to 3000 calories a day because I’m preparing for a bodybuilding competition. Like I said earlier, you should be able to gain approximately 1-2 lbs. of muscle per 100 lbs. of lean body mass each week in the beginning and 1-2 lbs. per month thereafter.
If you are not gaining this much, you should check to make sure that you are following all of these guidelines. There are many products out there. Some supplements are good and some just a waste of money. Supplements that add Protein to your diet are very beneficial. I will leave it to you whether you want to use supplements or not, just try and pick ones that do not have much sugar in them.
Many times, you are too caught up in the “joys” of life and don’t find much time to sleep. Sleeping is essential 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. You have all heard the normal amount to get is 8 hours of sleep each night. The average teen needs more than 8 hours and this average teen is not a bodybuider. I say get as much as possible. I do good to get 7-9 hours of sleep each night.
In conclusion, I have summed up all you need to know about building muscle besides exercises and reps (This will be in another publishing) in one article. If you diligently follow these guidelines, you will build lean, sexy muscle that girls will go crazy over and can consider yourself a bodybuilder! Good Luck.
Mike Murphy is an expert in the fields of exercise and nutrition. He is an amateur bodybuilder and highly sought after personal trainer and online personal trainer. Visit Mike’s Online Personal Training website for more info.
Find More Muscle Building Articles