Supplements come in the form of powders, gel caps, pills or liquid formulas, and they are used to get a competitive advantage in the weight room. Although these ergogenic aids are legal, they are not regulated by the U.S. Food and Drug Administration for efficacy or safety. That does not mean they automatically cause side effects; it just means you should be aware that side effects can arise. If you want to gain lean muscle mass by skipping this process altogether, you can do it by taking a completely natural approach.
Step 1
Avoid foods high in empty calories. This includes deep fried foods, fast food, processed meats, baked goods, candy and creamy dressings. Eat nothing but nutrient packed foods like lean meats, fish, low-fat dairy, beans, fruits, vegetables and whole grains.
Step 2
Drink water as your main source of liquid. Stay away from flavored coffee drinks with whipped cream, lattes, sugar-sweetened teas, fruit drinks and milk shakes. Water can help keep your calories down, and it can keep your body well hydrated. Aim for eight to 10 cups a day.
Step 3
Eat small frequent meals throughout the course of the day. This can keep your energy levels elevated, and it can give your muscles a constant flow of nutrients. Prepare meals that have a portion of protein and complex carbs. A baked chicken breast on a whole wheat bun with lettuce and tomato is an example of a midday meal.
Step 4
Perform high-intensity interval training (HIIT) to burn fat. Start out with a light five-minute warm-up. Go all out for 30 seconds. Come down to a moderate level for 60 seconds. Alternate back and forth for 20 minutes. Finish with a light five-minute cooldown. Apply interval training to any type of cardio that you enjoy, such as running, indoor cycling, swimming, stair climbing, elliptical training or jumping rope. Do interval training three times a week on nonconsecutive days.
Step 5
Lift weights to build muscle. Perform compound exercises that involve multiple muscle groups and multiple joints at the same time. Bench presses, military presses, bent-over rows, close-grip push-ups, twist curls and lunges are examples. Do 10 to 12 reps, three to four sets, and use the heaviest weights you can lift. Work out three times a week on the alternating days of your cardio.
Step 6
Get enough sleep every night. While you sleep, your body is releasing key hormones for muscle building and recovery. Depriving yourself of sleep will not only compromise your muscle gains, but you will also feel fatigue during your workouts. According to the Centers for Disease Control, adults should get seven to nine hours of sleep every night.
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