Lean muscle mass is determined by the amount of body fat you have. If you are working out regularly and your body fat percentage is in the single digits, your muscles will look very defined and your stomach will have the coveted "cut" look. If you are starting out with an overweight body and you want to build lean muscle fast, you need to change your diet and become more active.
Change Your Caloric Intake and Eat Right
If you are overweight, you need to reduce your caloric intake to lose fat. Because you also want to gain lean muscle, do not cut back by a high amount. A 250-to-500 calorie daily reduction is sufficient. If you are at a normal weight, keep your calories where they are. If you are underweight, increase your intake by 250 to 500 calories a day. You need to eat nutrient-dense foods that are beneficial for muscle growth. Avoid foods such as deep-fried onion rings, cheese fries, glazed doughnuts, meatball hoagies and pancakes with syrup. The best foods for muscle growth are lean meats, low-fat dairy products, whole grains, fruits, vegetables, nuts, seeds and oils. These foods are high in complex carbs, quality protein and essential fatty acids. Carbs give you energy. Protein is the building block of muscle. Essential fats cause your body to release the muscle-building hormone known as testosterone.
Increase Your Meal Frequency
To keep your muscles well supplied with nutrients, eat five to six small meals a day. With each meal, combine protein and complex carbohydrates and start eating first thing in the morning. A large salad with raw vegetables, a chicken breast and a whole wheat roll is a meal example. By eating small meals throughout the day, you will also increase your energy level.
Drink More Water
The body, skin and muscles all rely on proper hydration to function properly. Drinking large amounts of caffeinated beverages and sugary drinks will dehydrate your muscles and add empty calories to your diet. Drink water as you main beverage to prevent this from happening. The Institute of Medicine recommends that women get approximately 2.7 total liters of water a day and men get approximately 3.7 liters--or 90 ounces and 120 ounces, respectively.
Perform Cardio Exercises
If your body has excess fat, perform 60 to 90 minutes of cardio exercises three to four days a week. Otherwise, aim for 30 to 45 minutes and perform it three days a week. Cardio will burn fat and make your muscles looked more defined. Cardio exercises include running, biking, swimming, elliptical training, stair climbing, jumping rope and rowing.
Lift Heavy Weights
Although you want to gain lean muscle mass, that doesn't mean you should use light weights. As a matter of fact, use the heaviest weights you are capable of lifting and work all of your major muscle groups. To ensure that you recruit a maximum number of muscle fibers, do mostly compound exercises. Those target more than one muscle at a time. Chest presses, shoulder presses, back rows, pull-ups, deadlifts and squats are examples. Work out three days a week on alternate days.
Go to Bed Early
Sleep is an important part of gaining lean muscle fast. It is during sleep that the body releases key hormones for muscle growth. For that reason, make sure to go to bed at a decent hour. According to the Centers for Disease Control and Prevention, adults should get seven to nine hours of sleep a night.
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