Having a greater percentage of lean body mass makes you look more toned and fit. The Mayo Clinic points out that gaining muscle also helps you burn calories more efficiently, resulting in easier weight loss and management. In order to gain lean muscle mass, you must focus on both your diet and exercise routine. With dedication and consistency, you can improve your body composition and self-confidence.
Step 1
Train with weights. For the quickest results use free weights like barbells and dumbbells because they stimulate secondary and synergist muscles along with the primary muscles. Choose exercises and weights that are heavy enough to challenge you in eight to 10 repetitions. The goal is to stress your muscles so they break down and grow back more densely.
Step 2
Feed your body nutritious foods and adequate calories. Increase calories by 10 to 15 percent over the number of calories you normally eat to maintain your weight as a way to encourage muscle growth, says Tom Venuto of Iron magazine. Calories made up of whole grains, lean proteins, monounsaturated fats and lowfat dairy provide nutrition for muscle growth rather than empty calories that promote fat development.
Step 3
Increase your protein intake from foods such as meat, fish, eggs and dairy. These foods offer complete amino acid chains to help with lean muscle-mass development. Consume about 1 g of protein per pound of body weight, or as much as 35 percent of your daily calories in the form of protein says the Institute of Medicine. Choose protein sources low in saturated fat like egg whites, soy, pork tenderloin and salmon. Avoid fatty cuts of meat like rib-eye steaks and brisket, and limit processed meats, like bacon and sausage, which contain preservatives, nitrates and excessive sodium.
Step 4
Distribute your calories over the course of the day to constantly supply your muscles with the nutrition they need to develop. Try five or six meals that each include a healthy carbohydrate like fruits, whole grains or vegetables along with a 20- to 30-gram serving of protein to maximize the ability of your body to use nutrition. The Journal of the American Dietetic Association in 2009 published a study finding that 30 grams of protein---such as that found in lean beef---can increase muscle synthesis by 50 percent. The researchers found, however, that ingesting more than 30 grams of protein in a single sitting does not create further muscle synthesis.
Step 5
Consume whey protein immediately following a strength-training workout to enhance the ability of your muscles to develop. Dissolve a serving of whey protein powder in milk or water and drink right after you training routine, or consume a meal replacement bar with 20 to 30 grams of whey protein. The National Dairy Council refers to a study published in Medicine & Science in Sports & Exercise in 2004 indicating that ingesting casein and whey proteins an hour after resistance training results in muscle growth. Researchers believe that, over time, this leads to an increase in muscle size and strength.
Tips and Warnings
- Be sure to allow your muscles to rest after strength-training workouts. A break of at least 48 hours allows the muscles to repair and develop into lean muscle on your body.
Things You'll Need
- Free weights
- Lean protein
- Healthy carbohydrates
- Whey protein
References
- Iron Magazine: How to Gain Lean Muscle without Turning into a Tub of Lard
- Journal of the American Dietetic Association: A Moderate Serving of High-Quality Protein Maximally Stimulates Skeletal Muscle Protein Synthesis in Young and Elderly Subjects
- The National Dairy Council: Whey Protein
- Mayo Clinic: Strength Training
- Institute of Medicine: Dietary Reference Guidelines
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