Body mass is a combination of lean mass and fat mass. Anything other than fat is considered lean mass. By building strength, you will also add muscle to your body and increase your lean body mass. This is not only a confidence booster, but it also improves your sport performance and everyday performance with household tasks. Diet is just as important as exercise when it comes to obtaining this goal.
Step 1
Fill up on healthy foods that promote muscle growth. Steer clear of the enchiladas, refried beans, white bread, doughnuts and any other food that is high in sodium, simple sugar or saturated fat. Feed your body nothing but quality foods like lean beef, chicken breasts, eggs, low-fat dairy, bison, whole grains, fruits and vegetables.
Step 2
Eat frequently during the day. This will keep your energy levels elevated and muscles constantly fed. Include a portion of complex carbs and protein with each meal and eat every two to three hours. A bison burger on a whole wheat bun with lettuce and tomato is a meal example.
Step 3
Drink plenty of water to keep your muscles and body well hydrated. The Institute of Medicine recommends that women get approximately 2.7 liters of water a day and men get approximately 3.7 liters. Choose water in favor of beverages that can dehydrate your body and are high in empty calories like soda, energy drinks, dessert coffees, lemonade and all forms of alcohol.
Step 4
Perform compound, or multi-joint, exercises to get the best bang for your buck. Compound exercises work more than one muscle at a time, leading to a fast gain in size and strength. Structure your workouts around compound exercises to get the best results. Bench presses, upright rows, bent-over rows, dips, deadlifts and squats are examples.
Step 5
Lift the heaviest weights you can handle. Have a spotter on hand with your exercises to assist you and use weights that will allow you to only do eight to 12 reps with proper form. This will ensure you fully tax your muscles. Perform three or four sets of your exercises.
Step 6
Increase your resistance on a regular basis to continually get stronger. Make a five to 10 percent increase with your weights each week. For example, if you are bench pressing 200 lbs. one week, aim for 210 to 220 lbs. the following week.
Step 7
Rest your body and your muscles adequately. To get the most out of your workouts, make sure to get enough sleep every night and do not overtrain. Take at least one day off before working the same muscle group again. Adults should get seven to nine hours of sleep a night, according to the Centers for Disease Control and Prevention. It is during sleep that your muscles are building and body goes into recovery mode.
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