Everyone dreams of building muscles, that would increase longevity and reduce the risk of injuries, fractures. But we often end up bewildered about what to do and what not. So, here is a list of tips for gaining lean muscle that would guide you to achieve your goal.
5 Successful Tips for Gaining Lean Muscle
1. Eat Frequently
An important tip for gaining lean muscle is to have a positive energy balance, i.e to take more calories than you burn. Eat frequently, probably every three hours. Protein is the building block of the muscle and is essential to build muscle. Include protein-rich foods in every meal. The top foods for gaining lean muscle are eggs, salmon, chicken breast and foods rich in healthy fats. Not to forget, water matters. Gulp more water to stay hydrated.
2. Weight Train
Weight training is important for building muscles. Try weight lifting, deadlifts, squats, pullups, bent-over rows, military presses, bench presses, and dips. The more reps you do, the more muscles you grow. Remember, muscle grows only during the rest period. It is a good practice to workout on alternate days to give your body the necessary rest to grow muscles.
Cardio plays a vital role in muscle gain. Ensure you do cardio at least two or three times a week. Cardio improves the cardiovascular system, which in turn enhances the quality of your weight training workouts. Another significant role of cardio is that it protects you from getting fat. We eat in excess to build muscle and thus cardio is essential to cut the fat storage.
4. Take Supplements
We often ignore supplements to gain muscle mass. Supplements are not mandatory for everyone but for people who struggle to get enough protein through food. Have multivitamins, fish oils, creatine and protein supplements as advised by your trainer.
5. Have a good night’s sleep
A sound night’s sleep can work wonders for your muscle gain. Yes, sleep influences muscle building. As already said, muscle grows only when you are in rest. Anabolism, the process of building muscle, takes place during sleep when the growth hormone is at its peak. Lack of sleep will adversely affect muscle gain and fat loss.
Hustle for that muscle and let the girls drool over you!