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Body Building Resources
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Building Lean Muscle Mass -
4 Critical
Factors To Consider By Jean Lam |
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(1) Eating every 2-3 hours Maybe you've heard it before, or read it somewhere that you need to eat regularly like every 2-3 hours to build muscle mass. It's not false. By supplying your body with vital nutrients constantly, you enhance your metabolism and stimulate muscle building in your body. (2) Eating 4-6 small meals per day Forget about the three big meals if you plan to build muscle. Eating too much in a single sitting makes your body more proned to fat storing because your body can only assimilate a certain number of calories per meal. So the rest will be stored as fat. Instead, it's recommended to eat smaller meals around the day like 4-6. This also elevates your metabolism and promotes fat loss. (3) Post workout nutrition When you are training either with weights or with just free hand exercises, it's important to have good nutrition after your session, if not, all your efforts will be wasted. Immediately after your workout, take some easily digestible protein like a whey protein shake to give your body an instant supply of energy and also to rebuild muscle tissues. Then after around 1 hour, you can have a solid meal. (4) Focus on quality foods It's of no use training hard and neglecting the right kind of foods to eat. Your main focus should be on complex carbohydrates, lean protein, vegetables, fruits and essential fatty acids and of course drink lots of water to hydrate your body. Here are a few sources of quality foods: Complex carbohydrates - whole wheat bread, brown rice, sweet potatoes, whole grain oatmeal Lean protein - egg whites, skinless chicken/turkey breast, salmon, tuna, lean beef, cottage cheese, kidney beans, tofu, low fat milk/skim milk Vegetables - cauliflower, broccoli, asparagus, spinach, green beans Fruits - orange, banana, grapefruit, kiwi, strawberry Essential fatty acids - olive oil, canola oil, fish oil(available in capsules) or you can also get it directly from oily fishes like salmon, herring, trout, sardine, mackerel, anchovy. These foods are rich in omega-3 essential fatty acids which are very beneficial for the heart and overall health.
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Many
people are more and more interested in building a lean muscular
and athletic physique for several reasons. You might be interested
to stay healthy, to boost your self-confidence and self-esteem
or to impress the opposite sex. Either way, developing lean muscle
mass can only benefit you. To achieve your goal, it's not as simple
as just doing exercise like weight training or free hand exercises.
There are additional factors to consider and nutrition is one
of them and it's fundamental to reach your objective. Nutrition
is by far the most important factor for building lean muscle mass.
Here are a few rules to follow:|
Body Building Articles - Weight
Training, Proper Nutrition and Fitness
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