Fit and Cool

Building Lean Muscle

How to build lean muscle simply comes down to how much protein and calories to ingest. It’s a known fact that you need protein to grow muscles and that when you weight-train, you build lean muscle at the expense of fatty tissue.

You have to lose fat by eating properly while at the same time increasing your protein consumption. But here’s something else to consider, if you’re not eating right, then you have no reason to be in the gym; you’re actually harming your body if you do.

Here is what you need to do to build lean muscle – keep a daily food journal that counts the fat, protein and carbohydrate calories you are consuming each day.

Once you’ve done this, you can start to plan a strategy that will increase your muscle mass without putting on that much fat. The next thing you must know when trying to build lean muscle is the amount of protein you need everyday.

If you weigh 165 lbs, and you want to weigh 185 lbs, then you need to eat like someone who weighs 185 lbs, and the key to that is consuming 1.5 your body weight (or goal body weight) in grams of protein.

So the guy who weighs 165 lbs, but who wants to weigh 185 lbs needs to consume 225 g A DAY to reach that weight and build that lean muscle mass.

225 g of protein is a lot, but not if you’re used to eating that much food. If you eat 5 to 6 meals a day and take in 45 grams of protein in each one, you’ll get to your goal. Your consumption must be maintained at that level to retain your body mass. Once you’re eating right, you‘ll need to establish a weight-training routine that gradually builds as you graduate up the scales.

Of course, eating right also means eating smart and by this, we mean selecting menu items that are high in protein, vitamins & minerals, especially Omega-3s (good fat) and low in bad fat. To get the required dosage every day, you might want to try taking a quality protein shake although chicken, tuna and other fishes are also good options.

Carbs, you can take in all the carbs you want just as long as you’re getting the protein that you need, because you’ll be burning lots of carb calories during the workouts which requires an intense cardio routine.

There are lots of healthy carbs on the grocery store shelves, like fruit, vegetables, nuts, and grains, so don’t think that carbs are solely from fastfood. Fruits and vegetables are very good sources of carbs rather than junk food carbs which are essentially useless.

Your main goal would be to achieve the necessary amount of protein, then eat the rest of whatever you want while staying off the junk food.

Now you know the key factors involved in how to build lean muscle mass, don’t forget to take a multi-vitamin every day while you’re working out. It will help replace everything you use up while pushing your body as far as it can go.

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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