Lean Muscle Mass :
Putting on the right kind of weight ie. lean muscle mass weight is challenging but well worth the effort. The more lean muscle mass you skeleton holds, the higher your natural Basal Metabolic Rate (BMR) - this means that your metabolism is faster and fat burning ability is enhanced.
Lean Muscle Mass :
Once you increase your lean weight, you will need to eat even more calories per day just to maintain this new muscle. The goal should be to increase lean tissue without increasing body fat levels.
To achieve this, the type of foods eaten and meal frequency requires planning.
How to increase lean muscle mass weight :
- Eat regular meals more frequently. Base meals on high quality lean protein sources for muscle building. Eat fish, skinless chicken and lean cuts of red meat.
- Try to eat every 3 to 4 hours. Your body will be able to break down smaller meals far more efficiently and you will use more protein and store less fat when eating in this manner. Try to have 5 to 6 small meals per day combining lean protein, complex carbohydrates for sustained energy and vegetables for vitamins, minerals and trace elements.
- Get plenty of rest. The body only repairs cells / tissue fully when at rest. Without proper body cell repair, muscle mass cannot be increased. The 3 elements to successful lean muscle mass increase are : Effective Training / Exercise, Good Nutrition and Sufficient amounts of Rest and Recuperation.
Other Important Muscle Mass Factors :
Drinking Water :
Cell and body Hydration is very important not only for exercise ability but for overall health too.
Try to drink at least 2 litres of water per day. This will maximise energy levels, enhance performance and helps the body to excrete waste products from protein metabolism.
Complex Carbohydrates :
Try to eat mainly complex carbohydrates. Foods such as porridge oats, vegetables, unrefined whole grains and rice will give you a slow, sustained release of energy throughout the day.
Avoid simple sugars as they supply short bursts of false and can cause sugar cravings. Foods which contain simple sugars and are low in nutrients are called empty calories. Biscuits, sweets, cakes and most processed foods only serve to increase daily calories. Due to the actions of the pancreas and insulin levels in response to eating simple sugars, most of the calories from these empty calorie foods will be converted and stored as fat, increasing your body fat levels and lowering energy.
This page deals with basics on : Improve food intake diet to decrease body fat levels and increase lean muscle mass.
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