Gaining lean muscle mass: Nutrition and training
Gaining lean muscle mass: Nutrition and training
It is quite possible to gain weight and stay not only slim but also fit. Gaining lean muscle mass is a rather slow and difficult process, but it is completely feasible if you know some of its secrets.
Let's find out first: can anyone build lean muscle mass without gaining fat ? Not all, but many - the experts are sure. The main thing is to observe and take into account a number of factors that will determine a positive set of lean muscles.
The first thing you need to do is determine your body type. There are only three options: ectomorph (thin in nature but low in physical strength), mesomorph (their nature has already rewarded them with a very athletic figure) and ectomosomorph (prone to obesity and rapid weight gain).
The second thing to keep in mind is health, metabolic rate and hormone levels. For a set of lean muscle mass there must be not only a high level of metabolism, but also the whole body must function without failure. The enzyme system works like clockwork. Anabolic hormones should be high and catabolic hormones low. Only in this case everything eaten will be adequately distributed and assimilated.
The third factor is age. The younger a person is, the easier it will be to give him the architecture of his own body.
THE DIET IS CLEAR AS A CLOCK
Gaining lean muscle mass requires a well-balanced diet and a small excess of calories that will give an anabolic response. At the same time it will not allow the accumulation of excess subcutaneous fat. Not only the calorie intake of the food consumed is important, but also the BJU ratio. The more accurately it is calibrated, the greater the chances of a lean set of muscle mass. Remember: give more calories - fat will accumulate, give less - there will be no growth.
To compose a diet, you need to calculate your energy balance: how many calories are needed to maintain the desired weight at the level of life you lead. These numbers will be the starting point. We now distribute the amount of protein, fat and carbohydrates below this calorie content. We rely on our body type and body composition, take into account age, determine energy consumption during the day, health and lifestyle. In the future, we monitor progress by monitoring weight and fat and muscle mass ratios.
PROPER DIET - AND NO FRAUD
The type of combination of diet and exercise depends on fitness goals or even fitness style: someone prefers to divide the phases into a common mass, and then drying. Someone - be dry every day.
To manage your fitness, you need to remember a few dietary rules.
Proteins are the builders of our body. They are found in large quantities in eggs, cottage cheese, lean meat, fish, poultry and legumes. For eating we choose foods with zero fat. In eggs, for example, we eat only protein.
Carbohydrates are a source of energy. Complex carbohydrates: cereals and vegetables. Simple carbohydrates: juices, pastries, fruits. Naturally, in the diet we focus on complex carbohydrates.
Fat is the most complex energy. Very few of them are needed. Therefore, we adhere to the rule: we consume 0.5 g of fat per 1 kg of body weight per day. We prefer "good" fats: vegetable oils, nuts, seeds, avocados.
Depending on the training for gaining dry weight, we also adjust the diet. We reduce the amount of carbohydrates to 6-7 g per kg of body weight per day. We try to eat them in the morning. Remember that any muscle mass seems useful only in the absence of subcutaneous fat. Excess fat is an extra burden.
So, we take plenty of meat, fish, nuts and oils as the basis of the diet. All of them will easily cover the needs of calories, and will also have a beneficial effect on joints and ligaments. During strength training we consume cereals as the main source of carbohydrates.
GREAT DRYING AND HUNGERING
Often professionals use short-term fasting for high-quality muscle gain. It consists of a certain interval between meals, the maximum duration is 15-16 hours.
Without receiving calories, the body will start burning fat. In this case, the brain will work in an improved mode. You can fast every day and at different times. It all depends on the type of training planned. If you have to work heavy weights, then the fasting regime is reduced and the number of carbohydrates in the diet increases.
NOT JUST FOOD. HOW TO TRAIN?
The training program should focus on hypertrophy, ie muscle growth. The balance between load and recovery is important. In this way we determine enough time for rest. Remember: muscles do not grow during a workout, but between them.
As for the choice of exercises, here it is better to give preference to the main - those that involve 1-2 joints and several muscle segments at once. These exercises increase strength potential and also stress every muscle. On the other hand, isolation exercises are best avoided. Their implementation requires more resources and energy and this prevents a set of dry mass.
Strength exercises allow the joint and tendon apparatus to develop and the stiffness of the muscles to be affected. You can achieve muscle growth with high volume kits.
Cardio loads in the dry mass kit is an individual matter. Some aerobic workouts are necessary and useful, some are contraindicated. Remember: for beginners it is better not to overwork and not to lead to complete exhaustion. Remember that cardio exercises improve cardiovascular function, blood flow and hormonal balance. However, it is better to decide with the coach whether to take them to training or not.