Fit and Cool

Build Lean Muscle

When you start seriously lifting weights, building lean muscle should be first and foremost on your mind. It is one thing to want to get muscular and strong, it is another to get big just for the sake of being big. Don’t be a slave to the scale when you are trying to get bigger you will be defeating your goals if you are adding fat. What sense does it make to get big if, when you look in the mirror you can’t see your abs or any noticeable definition. Muscle confusion,nutrition, strength training and cardio will all play an important role in helping you to build lean muscle mass and you must begin to bring these into your training.

Four things you must understand when we are thinking about how to build muscle mass

Muscle Confusion
Start using heavy weight and less rest to force your muscles to grow. Decrease your rest period to 30 seconds between sets, which will give you just enough time to recover to start another set. The trick is to keep your muscles guessing by shocking them and confusing them by changing the exercises and the rest period in between sets. By confusing your muscles you don’t give them an opportunity to fully adapt and is also a great way to burn calories which will lead to a more pronounced muscular physique.

Strength Training
Strength training along with some clearly defined goals is a critical part of building lean muscle mass. When you weight train properly you will want to tailor your workouts to include a fat burning routine combined with a super charged strength building program. Strength training begins by understanding the premise that you must workout the larger muscle groups. Increasing your core strength is the goal of strength training and building lean muscle mass. It is essential to work out the Legs, Back and Chest muscles by using compound exercises that target a big area and not just an individual muscle group.
This method of training will release a larger amount of hormones and utilize a larger portion of muscle fiber than just working out the smaller individual muscles and will also allow you to continue to burn calories long after the workout is done. It really is all about gaining strength and using a great strength training routine to bring you to the next level.

Cardio Training
When building lean muscle mass you must include cardio training: stationary bike, walking and using the treadmill will help you attain your goals. Cardio, although at times seems unnecessary, must be done to help our overall physical condition and give us the energy we need to fuel our workouts. It would be hard to see all that new lean muscle mass if it were hidden behind a layer of fat. Cardio training will help you lose that layer of fat just below the skin and make your muscles pop out. Begin your cardio training today!

Nutrition And Protein
Proper nutrition is a major part of building lean muscle and it is a good idea to eat only those foods that will help you achieve your goals. When we talk about bodybuilding nutrition we must talk about protein and consuming the right amount every day. To build lean muscle mass you must take in one gram of protein for each pound of lean muscle mass. This is different than one gram of protein for each pound of body weight but if you are a beginner weight lifter than it will be ok to calculate your protein intake based on total weight. Once you become more experienced then you will want to tweak your intake by consuming protein based on your lean muscle mass.

Muscle confusion, strength training, cardio and nutrition must always be included if you really want to build lean muscle mass.

Start to build muscle mass today or keep complaining about the way you look. It is up to you how you look and feel.

Another great health, fitness and nutrition resource is Truth About Abs by Mike Geary. Check out Girlwithnoname’s review of this awesome eBook here:

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