For those who are trying to gain lean muscle mass, eating a proper diet and practicing the proper workout routine are the two critical elements of success. The diet requirements are fairly straightforward; consume more calories than you burn off during exercise to gain lean muscle. Eating fresh foods that are nutrient rich is the best choice.
To gain lean muscle mass, your body needs protein of the low fat variety. Consider foods like turkey, chicken, fish, and very lean beef, as well as eggs, tofu, and low fat cottage cheese. Carbohydrates are also important for gaining lean muscle mass, but not the simple sugars. Carbs give you the energy that you need to perform your muscle building exercises. Eat only complex carbohydrates such as pasta, wheat bread, potatoes, brown rice, vegetable, and whole grain cereals. Starchy foods provide the body with vitamins, minerals, and much needed fiber.
Stay away from snack foods, junk foods, and all processed foods. They are usually rich with empty calories and very low in vitamins and minerals. They are correctly named “junk foods” and should be avoided at all costs when trying to gain lean muscle mass. Don’t eat the three big meals a day. Try, instead, eating every three or four hours to help your body to maintain proper insulin levels. This is important to physical recovery from exercise required to gain lean muscle mass.
Healthy fats are also very important to a proper diet. Cold-water fish, nuts, and avocados will provide healthy fats. If you find that you can’t eat enough of the foods with healthy fats, consider fatty acid and fish oil supplements to achieve the proper balance. Also, drink lots of water. Hydration is important to you well being while in training to gain lean muscle mass.
Fiber is also an important component to any good diet. Plan to consume from 25 to 35 grams of fiber each day. Avoid all sugars. They are high in calories but nothing else. They have no food value and have a negative effect upon any diet that is designed to gain lean muscle. While it is your goal to gain all needed nutrition from you consumption of the proper foods, it is oftentimes prudent to supplement this diet with a good multivitamin supplement.
When planning your exercise routine, don’t get overenthusiastic about doing cardio routines. Cardio is important, but needed be included for more than five minutes for a couple of times each week. You need just enough cardio exercise to prevent the buildup of fat cells in the body, but overdoing it will leave your body depleted of the calories that are needed to repair and grow muscle.
One process that not many know about, as an aid to gaining lean muscle mass, is occasional fasting. We’re not talking here about a hunger strike, simply eating for only a few hours on certain days and not for the rest of the day. This will enable your body to burn up excess fat they you may have already stored up. After a day of this tolerable fasting, your body will be ready to process new food and direct it to repair and grow muscle, and to gain lean muscle mass.
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