How to Increase Your Lean Body Mass
Everyone desires to enjoy a healthy living and have an attractive physique. A lean body not only make you feel stronger and better, but also ensures you stay fit and save from any diseases. Putting on weight doesn’t help you in any sense and overweight person are more prone to a number of other medical issues. Develop a lean body and look better than ever. You need to device a diet plan along with regular workout to make your body muscles stronger and not putting on excessive fats to look chubby.
Instructions
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1
Intense body workout is extremely vital in improving your lean body mass. You need to work all of your body’s muscles, including chest, arms, shoulders, back, quads, legs and hamstrings. Putting your muscles under stress will force them to expand and grow in size, eventually increasing the overall lean body mass.
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Warm up your body with simple stretching exercises before going for the weight lifting exercises. Start with light weight and keep increasing the weight to apply more stress on the muscles. Continue to increase the stress until you find a weight which doesn’t allow you to make more than eight repetitions. This shall be your target weight and you better not it down for every exercise. Try to surpass this target weight every day.
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Eating lean protein and complex carbohydrates is also an essential part in increasing the lean body mass. You have to reduce saturated fats and trans fats from your diet. Fish, lean beef, chicken breast, beans, nuts and yogurt are rich sources of lean protein. On the other hand, rice, bread and oatmeal have plenty of complex carbohydrates to provide sufficient energy to your body.
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Performing cardiovascular activities in routine helps your body to remain fit and strong. Running, walking, swimming, jogging or biking is recommended for at least three times a week for 30 minutes. These activities will burn out calories and fats rapidly.
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Consumption of fatty acids needs also to be increased for building up lean muscles in your body. Fish oil, pumpkin seeds, flax oil, eggs, sesame oil, walnuts, hemp oil, pistachio, green-leafy vegetables and soybeans are rich sources of fatty acids.
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Consume plenty of water to keep your body hydrated, weight loss and muscle gain. Excess water not only assists your body to recover from strains but also make you feel hungrier.
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Giving ample rest to your body to recover from stress is also a vital part of your overall fitness plan. Perform weight lifting exercises every other day and do not over-train to exhaust your body completely.
