Lean muscle mass decreases with age, with an average loss of 5 to 7 lb of muscle from age 30 to age 60, according to the American Medical Association. To build lean muscle mass, you need to eat a well-balanced diet and work your muscles regularly. Your body needs protein, carbohydrates and fat to supply all the nutrients needed to increase muscle strength. You also need to continually challenge your muscles in order to stimulate muscle growth.
Step 1
Adjust your food intake to make sure that you're getting the calories you need to add muscle mass. If you're trying to lose weight, you may need to reach your weight goal before you see significant gains in lean muscle tissue. When you're losing weight, your body is burning fat and using more calories than you're taking in. In order to build muscle, your diet needs to supply enough calories to maintain your weight.
Step 2
Target all the major muscle groups with strength training at least two times a week. Choose a weight size that tires the targeted muscle after 12 to 15 reps. One set of each exercise is enough, as one set provides muscle gain comparable to that achieved in three sets, according to MayoClinic.com. Give each muscle group at least a full day of rest between strength workouts.
Step 3
Increase the amount of resistance used during strength workouts as your training progresses. When you're ready to add weight, the American Council on Exercise recommends increasing resistance by 5 to 10 percent to safely build lean muscle mass. If a particular weight size causes you to compromise form or tires your muscles in less than 12 reps, opt for a lighter weight. As you gain strength, you'll be able to increase your resistance and continue to challenge your muscles.
Step 4
Stretch your muscles after each strength-training session. Hold each static stretch deep enough to feel a pull but not to the point of pain. Stretching your muscles after a workout helps limit muscle soreness.
Step 5
Limit your alcohol consumption. Alcohol restricts blood flow to your muscles and can inhibit your body's ability to use energy from food, according to the American Council on Exercise.
Member Comments