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Building Lean Muscle: What Starters Should Know? – Updated Article With More Information
Building lean muscle is important for your general health and fitness. Building lean muscle will speed up your metabolism, so you will store less fat and burn more calories. Also, with more lean muscle you will be able to exercise more and get even healthier. Here is what you need to get started.
The worst thing you can do when building lean muscle is reduce your food intake. Your body requires a lot of energy to build lean muscle, so if you cut back on your food intake, your body will consume the lean muscle you already have and slow down its metabolism. Hence, you won’t be able to lose weight. Instead, it is imperative to follow the guidelines on specific types of foods you should be eating. You will need extra calories for lean muscle building, rather than a reduction. The regular amount is 1,500 per day, so you will need about 300-500 more. You should also drink 4-6 liters of water every day.
Building lean muscle involves a balanced diet with healthy sources of protein. However, protein should not comprise more than 20 percent of your diet, and it should come from sources that are low in fat, like poultry and fish. You should also consume a wide variety of lean beef, whole milk, and whole eggs throughout the day. Avoid protein bars that contain aspartame, sucrulose, or any kind of sweeteners.
As for carbohydrates, 70 percent is the maximum your diet should contain. Consume them when your body requires them the most: before and after workouts, and at breakfast. You should avoid simple sugars, like those in sweets and candy. Instead, consumption of complex carbohydrates is recommended, examples of which include vegetables and whole wheat foods.
The 10-15 percent of your diet that remains should be left for fats, which are necessary for testosterone building and other muscle building hormone production. Try to make these healthy fats when you can. Examples include fish and fish oils, mixed nuts, olive oil, coconut oil, and natural peanut butter. Avoid packaged, processed, and fast food.
Most people assume that all they need to build lean muscle is weight lifting, but this is not true. Your workout should include aerobic exercise and some stretching too. You should start with 3 full-body workouts of weight training every 48 hours. You should be stretching at least half the time that you are lifting. So, if you do weight lifting for 3 hours a week, 1.5 hours should be for stretching or yoga. To stimulate muscle growth, train each group of muscles through its entire motion range. The core of the workout should include presses, deadlifts, rows, squats, dips, pull-ups, and weighted core work.
Remember not to overdo it and know your limits. If you push yourself too hard, there is a risk of injury. This could actually set you back and have the opposite effect on your efforts to build lean muscle. Give your body a chance to heal to avoid injury.
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The information supplied in this article is not to be considered as medical advice and is for educational purposes only.
|Bodybuilding Workout Programs12 Oct 2010|