It's probably safe to say that most people in the gym want to increase lean muscle while reducing body fat levels. People struggle to find a balance with this. Some spend too much time on the treadmill and not enough time lifting weights, while others take in so few calories that they cannot maintain muscle. Gaining lean muscle is not easy because it requires work, but the process is rather simple.
Step 1
Lift weights. Perform strength training at least two to three times per week. Focus on multi-joint, compound movement exercises such as the squat and dead lift. These are exercises that use more than one muscle group at a time, allowing you to lift more weight for each exercise, thus increasing the strength and muscle developed during a workout. Lift weights heavy enough that you are limited to five to eight repetitions per set, with a three to four minute rest interval between sets.
Step 2
Use "abbreviated" strength training routines of four or five exercises per workout. Stuart McRobert, a bodybuilding coach and author from the island of Cyprus, points out in his book "Brawn," that for the genetically average athlete who is not predisposed to a large, muscular frame, these programs will work best for gaining lean muscle. McRobert recommends performing these strength training routines no more than two to three days per week, with a 48 to 72 hour rest interval between training sessions.
Step 3
Limit your time on cardio machines to two or three sessions per week of no more than 20 minutes. While cardio exercise will burn fat, it will also burn muscle tissue. This regimen will provide the respiratory health benefits of cardio exercise without burning excess muscle tissue in the meantime.
Step 4
Supplement your caloric intake from whole foods by consuming a gallon of whole milk each day. Spread the task of drinking the milk out over the day, in order to prevent gastrointestinal distress. An article for the bodybuilding website Stronglifts.com points out that a gallon of whole milk each day will add 2,400 calories to your daily diet in the form of protein, healthy fats and carbohydrates. These additional calories will increase the rate you gain lean muscle.
Tips and Warnings
- According to Mark Rippetoe, a strength and conditioning specialist in Texas, and the author of "Starting Strength: Basic Barbell Training," the GOMAD diet supplement may cause an increase of up to two percentage points of body fat, as well as the muscle gained. Rippetoe recommends waiting until you've attained your target lean body weight before concerning yourself with losing the additional body fat.
- Always consult your personal physician prior to engaging in any new exercise regimen. There may be health concerns involved with consuming large quantities of whole milk. Discuss these concerns and possible health ramifications with your physician.
References
- "Brawn;" Stuart McRoberts; 1991
- Stronglifts.com; "GOMAD: How to Gain 25 poounds in 25 Days;"
- "Starting Strength, 2d Ed;" Mark Rippetoe; 2007
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