Increasing your lean body mass may require you to make some changes to your diet, exercise routine, and lifestyle. You may need to decrease your overall body fat percentage. Reaching your goal will take some time, but following the right type of diet and exercise plan can help you to reach your goal. You need to lose your body fat and tone your muscle to gain lean body mass.
In order to add weight and lean muscle in an effective manner without storing excess body fat you need to employ several advanced techniques, all of which I’ll describe in this guide. If you follow a normal or average plan, gaining weight and lean muscle mass can take be a long-term process. Lean body mass is the sum of the non-fat parts of the body, like your muscles and organs. Here are steps you can take to gain lean body mass, lose weight, and tone muscle :
1. Do not cut calories – Many believe they need to lower calories to lose weight, but if you want to build a lean body then those muscles need fuel. Do not burn more than 300-500 calories per day, and don’t drop below 1,200 calories per day.
2. Pump up your protein – Muscle needs fuel in the form of protein. In an effort to lose weight, it’s common to cut back too far on the protein muscles need to tone up. Feed your muscles with protein from lean fish or lean meat, beans, or plain, non-fat yogurt. Nudge your protein intake with these tasty Protein Bars.
3. Don’t fear the good fat – Good fats, like those found in cold-water fish, olive oil, or avocado, contain more healthy fat per gram than protein, giving the body an efficient fuel source for muscle-toning workouts. Get your good fat fix with this seriously delicious Strawberry and Avocado Salad with Strawberry Balsamic Dressing.
4. Work on the weights. You can use the weights to create lean muscle without adding extra body mass you might not want. In fact, some research suggests that a combination of heavier weights with fewer repetitions is more effective at toning than the use of lighter weights with higher reps.
5. Don’t depend on cardio – Short, high-intensity cardio workouts are the perfect partner for muscle-toning exercises because they help burn the layers of fat that cover muscle.
6. Hydration – Drink plenty of water. You should aim for 1 glass of water per every half an hour of a hard workout. Hydrated muscle perform better and you will get more out of your workout.
7. High fiber fruits – Choose your fruits wisely. Apples, oranges, bananas and cantaloupe have nutrient benefits that help muscles develop, in addition to high fiber.
8. Commitment – It’s hard to build muscle in fits and starts. Plan to workout with strength training exercises at least 2 times a week. Put workout times in your calendar and then stick to that commitment.