Tips To Lose The Fat And Gain Lean Muscle
Scales can lie. It’s not about losing weight. It’s about losing fat, and gaining muscle.Lean muscle mass is essentially the total weight of your body, less your body fat.
The human body is influenced by a number of factors when it comes to muscle building. Nutrition and exercise go hand in hand in helping you achieve that sexy, lean muscled look. Knowing what the best workouts and nutrition for your body will help you stay fit, while gaining strength and muscle.
How does it work?
For muscles to grow, they need to be fed. Basically to grow big, you need to eat big. A balanced, lean, muscle-building diet will help you grow without adding fat. Throw in a varied weight training plan, and you’re on your way to sporting a healthy and well-toned body!
1. Train with weights that challenge you –
You should try and weight train at least 3 days a week. The muscles should be stressed to the point where the body is challenged. If you stress your muscles beyond this point, you will pass the stage of building lean muscle, and will move to building mass.
Your fitness regime should include 6 reps of challenging weights 3 times a week. 2-3 short high-intensity sessions are more productive for building lean muscle. The exercises recommended are leg press, hanging leg raises, wide-grip barbell bench press, and dumbbell lunges.
Alternate your training programme with 3 days of cardio, such as running, and abdominal exercises such as bridge with leg extensions, crunches, reverse crunches, air bike, cross trainer, and stepper. You should move from one exercise to the other quickly, with minimal breaks.
2. Eat to build –
The most important factor affecting muscle gain is calories. Building muscle requires systematic intense training. The muscles must be challenged in order to break down, and then grow back stronger. It also depends on what you choose to eat. There are some foods which are highly recommended when you want to build lean muscle, and some are a complete no-no.
Your main target should be to consume foods with minimal fat content. However, don’t completely cut out carbohydrates from your meals. Your body needs carbs to use as fuel, and give you the required energy for your workout, as well as for your daily activities. The best time to eat carbohydrates is just before or after an intense workout.
3. Get enough sleep and rest –
If you don’t get enough sleep, your body will not function properly, and you will not be able to exercise to your full potential. The hormones in your body also get messed up, making it that much harder to resist food cravings.
4. Be patient –
You should realise that the same fitness regime doesn’t work well for everyone. Everyone’s body metabolism and health goals are different, so the body’s reaction is also different. So be patient, and don’t leave your goal halfway if you don’t see results as soon as you’d like.
Remember, all 3 macronutrients – carbohydrates, proteins, and fats – play an active role in keeping your body fit. They work together to optimise your fueling, and maximise your training. Focus on what you can eat, instead of what you can’t, and you’ll soon see the outcome you want – a lean and strong body.
The foods you should eat:
- Brown rice
- Cottage cheese
- Skinless chicken
- Oatmeal (Bisibelebath With Oats And Millets)
- Healthy fats found in flax seeds, avocados, nuts etc. (Roasted Flaxseed 100 gm)
- Fresh vegetables
The foods you should completely avoid:
- White bread
- Fried foods
- White rice
- Processed foods
- Sugary breakfast cereals
With these tips to build lean muscle, you’ll soon be sporting the body of your dreams! Get cracking!