The reasons for wanting to work out and develop lean muscle mass are as varied and plentiful as the people who engage in them. For some, it is a means to an end: getting stronger to enhance sport performance. For others, it is all about the aesthetics: building a physique that looks great and wins body building competitions.
Whatever the reasons are for wanting to build lean muscle mass, recent research has made a very strong case that it has health benefits far beyond just becoming stronger or looking like a model. Sufficient amounts of lean body mass are actually critical for building a healthy life over the long-term.
Here are a few guidelines on how to build lean muscle mass naturally:
Train in Under an Hour
Keep whatever exercise program you are engaging in to under an hour. Make sure you are focusing on maintaining a high intensity as opposed to allowing the workout to drag on.
Stop Relying On Mass Building Supplements
Relying too much on mass building supplements might leave you feeling very disappointed with the results if you don’t also pay attention to your workout routine and maintaining a sensible diet. However, if you are looking for something to merely aid you in your mass building journey it is suggested to opt for a high quality all-natural supplement that supports the increase of lean muscle growth.
Make Eating Well a Habit
It is important to focus on making your meals a habit instead of a mere afterthought. If you have a very fast metabolism that burns and digests calories fast you should focus on having 5 to 6 calorie-rich meals a day approximately 2 to 3 hours apart.
Understand Caloric Surplus
If you are eating what you feel is a lot and you are still not gaining weight, then you need to re-evaluate your diet and focus more on calorie dense wholefoods. ‘Empty carbs’ such as those found in junkfood will not do you any favours.
Take It Easy
If you are a naturally skinny guy you might have to limit your activity to your gym sessions so that you don’t burn too much energy fidgeting or moving around during the day. Remember that you will have to ‘coax’ your body into changing and it might not be all that comfortable at first.
Alter Your Rep Range Every 3-4 Weeks
It is a good idea to change your rep range every couple of weeks to avoid plateaus. By changing your rep range your body is forced to adapt to the new stress causing you to grow lean muscle mass.
Focus On Progression
Although your workouts should remain under an hour long, you still need to progress at them. You can enforce this progression by either increasing your number of reps or by increasing the weight you lift. Take care not to over-exert yourself as it can cause injury that will hamper your progress significantly.
Increased muscle mass will make you stronger so you will have more stamina to perform physical activities. As you increase your activity level your quality of life will most likely improve as well. Stronger muscles will counteract the negative effects of weak muscles, which can cause instability and structural pain. Toned, strong lean muscles will also enhance your appearance, boost your self-esteem and make you feel better overall.