Muscle Shoppe Blog

In order to really gain lean muscle you need to concentrate on both building muscle and losing fat, not just out on mass and worry about the fat later. Obviously this can be easier said than done. What most people do is try to bulk up, not realising that they will gain too much fat which is not what you want. After all it’s no good having great muscle buried under fat.

Another reason why many people fail in their quest to gain lean muscle is that they don’t eat the right amounts at the right times. Really you should have 5-6 good calorie meals a day consisting of 50% carbs, 25% protein and 25% good fats.The best foods include lean meat, egg whites, pasta, brown rice and lots of green veggies. It’s also important to make sure you get enough water. Lots of water is a must. You should be drinking 2-4L per day depending on your caloric intake, and it is especially important to maintain adequate hydration before, during and after a workout. Your body performs best when it is hydrated.

In order to gain gain lean muscle you need to train correctly, using the right exercises and getting adequate rest between workouts. Growth hormone levels rise 30-45 minutes after you fall asleep, so if you’re serious about gaining lean muscle you also need to be serious about your sleep.

The best way to gain lean muscle is with brief high intensity weight training and low intensity, long duration fat burning activities such as walking or jogging. Cardio is so important as it helps shed that fat and create definition. In other words you will appear more muscular than just bigger. Over time the intensity must increase and so too must your rest to allow your muscles time to repair and grow optimally.  A rough guide is to gain one pound of body weight per week, any more and you are putting on more fat than muscle. Follow this simple guide and you should be on your way to gaining lean muscle

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