When it comes to building muscle, their are generally two schools of thought involved. Some people want to gain bulk, and others want to gain lean muscle mass. If you are in the latter group and you want to gain lean muscle mass quickly, you have to be disciplined and make some changes involving your diet and exercise habits.
Step 1
Avoid foods that are high in saturated fat, sodium and sugar like french fries, burgers, pizza, wings, cakes cookies, doughnuts and frozen dinners. Eat nothing but fruits, vegetables, chicken breasts, lean beef, fish, cottage cheese, eggs, nuts, seeds, beans and whole grains.
Step 2
Avoid high-calorie beverages, especially alcohol. Drink water instead to help keep your muscles hydrated. Aim for at least 10 cups a day.
Step 3
Eat small meals throughout the day to give your muscles a constant supply of nutrients. Create meals that are a combination of quality protein and complex carbs. Baked salmon with steamed cauliflower and couscous is an evening meal example. Have a meal every two to three hours for the whole day, starting as soon as you get up in the morning.
Step 4
Have a pre-workout meal. Drink a whey protein shake and have a banana one hour before you workout. Prepare this in a shaker cup.
Step 5
Perform compound exercises that recruit more muscle than isolation exercises. Bench presses, military presses, deadlifts, triceps dips, incline twist curls and squats are examples of these. Do 12 to 15 reps and three to four sets of each exercise. Keep your weights moderate, and take 45- to 60-second rest breaks.
Step 6
Have a post-workout shake after your weight training. Use your shaker cup to mix up a serving of whey protein and a fast-absorbing carbohydrate like grape juice. You can also make it with water and add honey.
Step 7
Perform cardio for 45 minutes, three times a week on alternating days. Running, biking, swimming, rowing, kick boxing, jumping rope and stair stepping are all examples of exercises.
Tips and Warnings
- Drinking alcohol can have a dehydrating affect on your muscles. Being that they are highly composed of water, you should avoid drinking excessively. Pre-workout shakes will keep your muscles supplied with nutrients while exercising. Post-workout shakes will quickly replenish your lost glycogen storage and they will supply your muscles with protein for rebuilding. Use a shaker cup and take it with you to the gym.
Things You'll Need
- Shaker cup
- Whey protein
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