Lean Muscle Mass Diet And Workout Plans


The main objective of weightlifting is to gain on muscle mass. Muscle makes us strong, powerful and enables us to showcase our fitness to the world. The only condition is that it should not be hidden by a layer of fat. Hence, the challenge for athletes and bodybuilders is to gain lean muscle mass without losing muscle.

Constituent of Muscle

Muscle aids in body movement. Muscle is a bundle of tissues consisting of fibers which possess the ability to contract. Along with water, muscle consists of protein named actin and myosin which converts chemical energy to mechanical energy. There are various groups of muscles in our body which performs different functions. For example, abdominal muscles which are often obscured by fats have to be revealed through proper diet plan and dedicated training and restful sleep.

Lean Muscle Mass

It is also referred as Lean Mass or Lean Body Mass. Lean Muscle Mass is the total weight of your body minus all the fat mass. It only includes the weight of your organs, skin, bones, body water and muscles.

Techniques to Gain Lean Muscle

There are various techniques to gain lean muscle. The most important among them are listed below:

Frequent training’s in the gym like 4-5 times a week will be one of the pre-requisites to gain lean muscle. A shorter but intense session without the muscle loss is important.

Work on your strength endurance rather than sticking to fixed reps. Once your body adapts fixed training, challenge it with different reps, training exercises and weights. Make sure you do not attempt something which can lead to injury. Practice under experts.

You can work on combination of muscles at a time but group them with single muscles as well like calf raises, biceps curls as it adds volume to the program and bring up lagging body parts. Also, it is eases recovering process.

To get an overall impact, you don’t have to just train in gym, you should be functioning on other aspects like food, sleep and relationships with others. The diet you eat builds you. It is said that you made yourself 70% in kitchen and 30% in gym. Proteins are building blocks of body. It is recommended to have 0.8g to 1g of protein every pound to reach quality goals. Add supplements in your diet.

A deep undisturbed sleep for 7-8 hours is must for recovering the body well. Your relationships with others are important because it determines your mental state. If you are happy then the effect is multiplied.

To lose fat, calorie intake should be considerably reduced. If we take calories and don’t burn it by activity, it converts into fat. When we reduce calorie intake, the body tends to take energy from stored fats. Perform cardiovascular exercise every day for 30 minutes. Add weight training with increase in weight every week or fortnight.

Work out with like-minded people to stay motivated. It is recommended to work out only under a certified professional.

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