In order to gain lean muscle you need to build muscle and lose body fat at the same time rather than just concentrate on putting on mass and worry about losing the fat later. Obviously this can be easier said than done. What most people do is try to bulk up, not realising that they will gain too much fat which is not what you want. After all it’s no good having great muscle buried under fat.
Another reason why many people fail in their quest to gain lean muscle is that they don’t eat the right amounts at the right times. You should be eating 5-6 meals a day of good quality calories, not junk food, and should aim for roughly 50% carbohydrates, 25% proteins and 25% good fats.The best foods include lean meat, egg whites, pasta, brown rice and lots of green veggies. It’s also important to make sure you get enough water. Lots of water is a must. You should be drinking roughly 2-4L a day depending on your caloric intake, paying special attention to before, during and after a workout. Your body performs at its best when you keep it well hydrated.
In order to gain lean muscle you also need to make sure that you are training correctly with the right exercises and getting adequate rest between workouts. Growth hormone levels rise 30-45 minutes after you fall asleep, so if you’re serious about gaining lean muscle you also need to be serious about your sleep.
The trick is to perform brief, high intensity weight training and extended duration low intensity fat-burning activities such as long walks or jogging. Cardio is so important as it helps shed that fat and create definition. In other words you will look more lean and muscular rather than simply bigger. Over time the intensity will increase and you must still make sure to get plenty of rest to allow your muscles time to repair and grow optimally. A rough guide is to gain one pound of body weight per week, any more and you are putting on more fat than muscle. Follow these simple tips and you should be on your way to gaining some lean muscle
