If you’re a skinny person by nature and hard gainer, you know how tough it is to pack on muscle mass on your body frame. You’ve probably tried everything but you simply can’t get the body you are dreaming of. Maybe you have not been given the right information. I can’t deny the fact that gaining lean muscle mass is hard but if you follow a special routine, there is no reason why you can’t make any muscle gains and achieve an athletic body.
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As you might know, you need to work out or train even with just body weight exercises or if you want to go to an advanced level, you have to lift some iron for stronger muscle mass.
Gaining lean muscle mass is the proper combination of training hard, eating whole foods and having adequate rest. We will discuss each one in more details.
(1) Training Hard
If you want to blast those muscles, you need to stimulate those muscle fibers, feel the burn and get muscle soreness after. This is a sign that you really had a good workout. You don’t need to spend endless hours in the gym because what is important is the quality of the workout. Only 45-60 minutes minutes of quality training is enough per day. And you can train 4 days a week, each workout being 45-60 minutes. What you have to do is train a specific body part on a particular day.
A sample weekly workout.
Monday – Chest, Triceps and Forearms Tuesday – Shoulders, Trapezius, Abdominals and Calves Wednesday – Back and Biceps Thursday – Legs Friday – Rest
Repeat the same thing.
As you can see, you have sufficient rest between working each muscle group for recovery. This is of paramount importance. If you overtrain your muscles, they simply won’t grow. The key is training those muscles hard and give them sufficient time for recovery and of course following a proper nutrition which I am going to talk after. The number of sets per muscle group is important as well. For smaller muscle groups like biceps, triceps, forearms and deltoids, 6-12 sets are ok. Sometimes with the deltoids, you can go up to 16 sets, say you’re doing 4 exercises: (1) dumbbell press (2) lateral raises (3) bent over raises and (4) front raises, with 4 sets each. For larger muscle groups like chest, back, trapezius, legs and calves, 16-20 sets are ok. For abdominals, you can go for 4-8 sets. To give you an idea concerning the repeat range, the number of repeats per set is 8-12 for most muscles. For calves and abs, it can be more like up to 15-30. This is just a sample workout and it might not be exactly the same for everyone.
There are powerful compound exercises for the back and chest like bent over rows and bench press which also work the biceps and triceps respectively. So if you train the back and biceps same day, with the back first, you might not necessarily need to train your biceps fully since it’s already done partly. You might overtrain them in doing so.
Also, be sure to warm up before exercising but not necessarily for each muscle group. Here is why. If you do chest and triceps same day, after working on your chest but warming up first, you don’t need to warm up your triceps since you’ve already warmed them up in your bench press. Same for back and biceps. You can do 2 warm up sets of 15 repeats each with lighter weights for only the first chest exercise for instance. This is applicable to only the first exercise performed for a specific muscle group. When you train, it is imperative that you lift heavy enough so that you can perform in the recommended repeat range. If you can do too many, the weight is too light or if you can too few, the weight is too heavy. So you need to see what is best for you.
(2) Eating Whole Foods
If you don’t eat, you simply won’t grow and you can say goodbye to lean muscle gains. If you follow a poor diet, there is no way you will achieve any significant progress in muscle size and definition even if you train like mad. Your body responds to what you provide it with and if you feed it properly with quality nutrition, you’ll be duly rewarded. When it comes to high quality nutrition, pay proper attention to whole foods. These are foods which haven’t been processed and refined or just a little bit. A simple example is brown and white sugar. Brown sugar is unprocessed whereas white sugar is processed. Usually brown sugar is better as far as nutrition is concerned. Same example is applicable to white and brown bread and white and brown rice.
Include as many whole foods in your diet like brown rice, wholewheat bread, brown bread, wholewheat pasta, sweet potatoes, potatoes, yams, unprocessed oatmeal. These are complex carbohydrates. If you can’t get unprocessed oatmeal which is sold in tins, you can still go for the normal rolled oats which are sold in paper and cardboard packaging. Usually rolled oats are sold in mass and more popular. Same like tuna in oil is more popular than tuna in brine since it’s tastier. Same goes with white bread and brown bread and white rice and brown rice. White bread and white rice are more popular. This is to give you an idea about whole foods.
Other whole foods that you need are natural protein sources like skinless chicken and turkey breast, salmon fillet, tuna fillet, white fish fillet, lean red meat, lean pork cuts, egg whites, red lentils, cottage cheese amongst others. Canned foods are processed foods and should be eaten in moderation because of their high sodium content eg canned tuna, canned salmon etc… And not forgetting fibrous carbohydrates like vegetables. Some good sources are asparagus, green beans, broccoli, cauliflower, tomatoes, cabbage, onions, garlic and many others. You’ll also need healthy fats in the form of monounsaturated and polyunsaturated fats like olive oil, canola oil and omega-3 fish oil which can mostly be found is oily fishes like sardine, salmon, trout, herring. And avoid saturated fats like animal fats. Be sure to eat fruits as well like banana, peach and orange for instance and drink lots of water.
It’s recommended to eat more than 3 meals per day if you want to pack on lean muscle mass. Your body needs more calories than usual. If you don’t eat sufficient amount of calories, it will be difficult for your body to grow. Well not any type of calories but calories from whole foods like mentioned above. So you basically have to eat about 4-6 small meals per day every 2-3 hours to keep your metabolism high and with the proper combination of protein, carbohydrates and fats. By eating at regular intervals in small quantities, your body is more inclined to burn fat than store it. This is a fundamental aspect in body building.
You can add replacement meals in your nutrition like whey protein shake but your main nutrition should consist of natural and whole foods as far as possible.
A sample daily nutrition for a 150 pound person.
8 AM – Meal 1
5 egg whites (you can add 1-2 egg yolks maximum) 1 cup of oatmeal 1 average banana
11 AM – Meal 2
2 PM – Meal 3
8 ounces of skinless chicken breast 1 cup of brown rice Broccoli 1 spoon of olive oil
4 PM – Training
5 PM – Meal 4
8 ounces of salmon fillet 2 potatoes Green beans
8 PM – Meal 5
8 ounces of lean beef 1 sweet potato Asparagus
11 PM – Meal 6
Usually, it’s 1 gram of protein per pound of body weight, so if you weigh 150 pounds, you need 150 grams of protein per day divided into 6 meals meaning 25 grams of protein per meal. Well it might not be exactly 25 grams per meal because in one meal, you might get more and less in another but in the above sample nutrition, you can easily achieve your protein intake goal.
(3) Adequate Sleep
Sleep plays a crucial role for your gaining lean muscle mass goal. If you don’t get adequate sleep, your muscles won’t grow. It’s during sleep that your muscles develop and not when you’re in the gym. So pay proper attention to rest because even though you are training hard and eating properly, if you don’t rest enough, you will impede on your muscle gains. And you won’t be in top shape to give the maximum in your workouts. You will be in poor form which isn’t good. You must be fit most of the times.
So here you go. Train hard, eat properly and get adequate sleep and there is no reason why you can’t build those lean muscle mass which will give you an impressive and eye-catching physique. About the author
Here are five factors to use when choosing the best plan. The plan you select should meet all of the following conditions :
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- A totally natural solution :
Many pills and potions manufactured by leading drug firms are probably safe to use – but how do you truly know for sure? Take fen-phen, for example : it was at first an FDA-approved drug, but later the FDA issued a statement recommending folks not take it after evidence from the mayo clinic surfaced suggesting that the drug could be a contributor to heart valve illness. The lesson here is that we really don’t always know what drugs are doing to our bodies. An all-natural, drug-free diet plan is thus the safest route.
- Is advised by other dieters :
select something that thousands of others have attempted and which has worked for them. However [*COMMA] don’t confuse recognition with efficacy. As an example, regardless of the enormous recognition of the Atkins Diet in recent years, a 2007 “Consumer Reports” ranking of diet plans put the Atkins diet in last place among the plans they assessed. Select a plan that others say has worked for them instead of the ones with all of the adverts and media hype.
- Does not need a severe reduction in caloric intake :
Sure, reducing your caloric intake to 800 calories per day will cause you lose pounds over time, but doing so is also intensely bad for your body if done over extended periods. Analysis shows the most effective diets are those that we can maintain as a way of life rather than as a special effort over a little while period. Select a plan that enables you to eat a natural, healthy quantity of food so that you can keep it up for the long term.
- Does not need you to sign up to a service :
so many of the plans like Jenny Craig and Weight Watchers need a continuing acquisition of their specialized consulting services and products. While these programs can be very effective for weight reduction, their subscription-based, continuing purchase commitment-type business models aren’t right for all dieters. I suggest choosing a plan that allows you the liberty to buy and cook your own food or to eat out if you please.
- Allows you to continue to eat wherever you would like :
Plans with too many food limitations can severely limit where and how frequently you eat out. You must go with a plan that permits you to eat at restaurants and friends’ houses and that let you buy at your local grocer. You should not have to drastically change your way of life to lose pounds.
There are currently various means to building muscle fast by the ways of check my blog. It’s time for you to act now if you think that you can build muscle by strenous and prolonged hours of exercises in the gym. You’re definitely going to change your mind after reading what’s below!
It’s necessary to eat healthy and work out religiously in order to grow muscles quickly. Having just one or the other will not give you the benefits you are after.
It’s important that you understand that elevated testosterone levels in your body can speed up the muscle building process. The hormone, testosterone is necessary for muscle building and is produced in varying levels in both men and women. You can look towards having a faster muscle building, in a shorter time span if your body can produce more testosterone than normal. It is important to note, that women do not produce as much testosterone as men do, so will not experience the same amount as muscle growth as men do, so they will not bulk up like men do in comparison.
When you’re considering about the appropriate diet regime for building muscles, remember to include as much whole foods as possible for best results. Fish, fruits, vegetables, nuts, chicken breasts, red meat, and egg whites are some of these foods.
Almost all of the afore mentioned foods are rich in protein. This is no accident. Protein needs to included in each and every meal as it’s extremely critical for muscle repair and muscle building.
Limit intake of any kind of food that contains soy-based products to maintain you natural testosterone level high. It is also important to limit your alcohol intake as these have a negative effect on your testosterone levels.
To build muscle quickly, you’ll need to follow a regular strength building exercises regime that includes work outs, such as dips, lunges, chin-ups, rows, squats, bench presses, and military presses. These exercises will place your muscles under the most amount of strain, and force your body to increase its natural testosterone production.
Your leg muscles also need to be trained as much as the rest of the body itself. Since intense leg training can stimulate muscle growth in the rest of the body, you need to perform this really well.
Your training intensity is another primary aspect to keep in mind when you’re exercising. Your workouts need to be at 100% intensity in order to build muscle fast. Trying to push yourself harder in each of your workouts will definitely help you build muscles quickly.
Sleep well and refrain from too much of exercises. If you want your muscles to repair and grow rapidly, then do this.
Thus, in order to grow muscle quickly, you should maintain your testosterone level at it’s maximum by working out regularly and following diets particularly prescribed for muscle building. If you remain focused on your goals, and follow your regime as closely as possible, you will begin to see amazing results very fast.
Some likewise seem to profit serious competitors or weight watchers, who frequently experience critical declines in testosterone because of prohibitive or upsetting regimens. Numerous enhancements may likewise work for sound and dynamic people, for example, weight lifters, yet there’s not yet enough proof to affirm this. Likewise, the drawn out security of utilizing a large portion of these enhancements has not been set up.
If you are obese the best thing you can do for your body is lose weight. There are many health benefits you might consider by losing weight if you want to live a long life. These benefits include for the heart, knees and ankles, cholesterol, lowering risk of diabetes, and more. With the riverfronttimes fat suppressants, there is a reduction in the weight from the thighs and belly. The risks to the health are less and increase the chances of slim and healthy body. There is no occurrence of the diabetes and other diseases is possible with the suppressants.
When you are obese you are at risk of many health problems. The biggest risk is heart problems. Obesity is closely related to problems with the heart. If you can lose at least 15% of your total body weight you can decrease your chances of developing heart disease. Obesity can also lead to strokes, high blood pressure, inflammation and more. All of these things are caused by weighing more than your body is supposed to.
Diabetes is a big problem with people who are obese. You might notice that when you wear jewelry your hands swell up because of inflammation. These problems happen with type 2 diabetes. Obese people with diabetes often don’t exercise. This causes serious problems with inflammation because the circulation in the body is bad and blood vessels may be dying. If the diabetes is too bad some people have to have limbs amputated. Diabetes is serious and it is very important to lose weight. You can control your type 2 diabetes by getting to a healthier weight too.
Cholesterol is very important to maintain regular levels. If you are obese it can contribute to high cholesterol levels. The primary reason people have high cholesterol is because they are eating high in fat, salt, and greasy foods. The primary reason people become obese is because they eat these foods also. Losing weight means eating right and when you eat right you will lower your cholesterol.
Exercise is the most important thing when you want to lose weight for your health. You can light candles and aromatherapy diffusers while you workout or after if you want to relax. It is important to have a regular exercise routine that you practice every day. You need to stick to it because it is for your health. You should also drink a lot of water every day also. Many obese people claim they hate the taste of water and they load up on diet soda and other diuretics that only cause the body to hold in all of the fluids.
If you are obese and you want to live a long life it is important that you start by losing weight. The best thing you can do for your body is shed the pounds. You might be in pain when you walk because your knees and ankles hurt too bad to carry around the weight. This is because your body isn’t designed to carry a lot of excess weight on it. Your body will begin to shut down and you will not live a long life if you are obese. The best ways to shed the pounds is by starting an exercise routine, eating right, and drinking plenty of water. You must be dedicated and stick to it.
Not only does what you eat have an affect on your fat loss goals, but how you eat is equally as important.
Once again, the only way to lose fat is to burn off the excess calories. Calories are stored as fat when you’ve consumed too many calories. Simple equation. You need to watch your caloric intake and not compromise your nutritional intake. In addition you need to get that metabolism up and there are several ways to do that. In addition, how you schedule your meals and your habits while eating will also have an affect on you.
The key here is a hormone called leptin. Leptin helps to regulate the size of your fat cells and also tells the brain when you’ve had enough to eat. It also does other things but for now we’re focusing on these two functions.
With fitness, bodybuilding, and weight loss training, there are several things you can do to increase your metabolism. One of the best two are exercise and fasting. When doing exercises, make sure to use the right tools and equipment. You can check these gym equipment names and prices guide for beginner using exercise machine. Both should be done under strict doctor supervision and not to be done hastily. Take time to build up to a good workout or fast that won’t interfere with your daily routines nor leave you vulnerable to injury or fatigue. Soon, in about a week you’ll be revving up that metabolism to something that will burn more calories while you’re awake and sleeping. Especially if you’re bodybuilding. Muscle eats up fat and calories when at rest and is why when sleeping you’ll feel that warm buzz.
You’ll also need to eat smaller portions, several times a day. It’s like when you’re building a campfire to keep it going you keep on tossing in more wood but not huge clumps at a time. This keeps your metabolism working on a steady flow and not big spikes that can cause rises in blood sugar levels.
Not everyone is the same and there’s room for experimentation here. Some people will have good metabolic increases with an increase in protein or carbohydrates. You’ll know what works best for you as you go through your daily routine and sleep cycle. Be careful to watch for salt in the foods because they’ll cause you to retain more water thus throwing off your true body weight and might make you try to exercise more or eat less.
Spicy foods do raise body temp and that could also help with burning off some excess calories but don’t overdo it. There’s no need to prove to everyone how many super hot peppers you can eat, just add some pepper and other hot spices sparingly, or if you can take it, to taste and fire up those engines.