1. Know Your Numbers
One of the first steps to building lean body mass is to know your current body mass percentage, which can be calculated by you or a doctor, dietitian or trainer. The formula measures your percentage of body fat in relation to the size of your body. The most accurate way to get this calculation is to have a professional measure it. Don't be alarmed by your body mass percentage, because you can improve your number. In fact, changing your body mass can be easier than losing weight .
2. The P Word
If you want to build lean muscle mass, eat more lean protein. Skinless chicken, fish and lean red meats help the body to produce the necessary nutrients to build lean muscle. The lower the fat content, the better for building muscle. Stay away from foods with high saturated fat and cholesterol if you want to pack on lean muscle. Protein supplements can give you an extra boost of protein throughout the day. However. don't ingest too much protein, or the result may be physiological imbalances that can impede your muscle growth and you may damage your kidneys. If you work out moderately, you should consume 1 gram of protein for every 5 pounds of your ideal body weight. So, it you should weigh 100 pounds, you should eat 20 grams, or 80 calories, or protein daily. If you work out heavily, you can consume 1 gram of protein per 2.5 pounds of ideal body weight.
3. Train Your Body
Utilize weight training to quickly build lean muscle mass. Ask a qualified teacher to show you how to properly perform exercises using weights and gym equipment. Many fitness experts mention high repetition, low weight exercises to build lean muscle. This method is effective for many people, but not for everyone. The most important aspect in building your lean muscle workout is to challenge the body. Periodically changing your workout routine will keep your muscles guessing and guard against muscle fatigue or plateauing.
4. Become a Sweat Factory
Aerobic or cardiovascular activity burns body fat and builds muscle tone. Intersperse cardiovascular workouts into your weight training for a quick, effective method of building lean muscle mass. "Supersets" are routines in which you perform a set of exercises, rest for 60 to 90 seconds and perform a different set of exercises. Supersets add the element of an aerobic workout into your routine. Remember that running on a treadmill is not for everyone. Find an activity that allows you to sweat and get your heart rate up, but keeps you interested.
5. Eat More Often
Typically when building muscle, people believe that they must cut down on meals and work out more. However, eating more small meals throughout the day is more beneficial than simply eating 2 to 3 large meals. Eating more meals allows your body to work harder to digest the frequent intake of calories and increases your metabolism to speed the digestion of the nutrients. Incorporate more meals, or 5 to 6 snacks daily, to build lean muscle. Protein-rich snacks, protein shakes and foods low in carbohydrates are the best options.
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