People always ask how to gain lean muscle, well it is very simple and anyone can do it. There is no special vile that is needed to gain muscle. All you have to do is focus on nutrition, exercise, and recovery.
First of all, lets talk about nutrition. It is essential to keep yourself fed from three to six times a day. These meals do not have to be big meals but the meals have to count. When i say they have to count i mean that the foods you choose to eat have to be healthy. ie: lean meat, vegetables, fruits. To build muscle, you need protein. Proteins can be found in meat, like chicken, beef, pork, and fish. Also, never ever skip breakfast as this is the most important meal of the day. If you skip breakfast, your body will get the energy and protein from your muscles in order to move, which means it will eat up your gains. Stay away from chips and soft drinks, because they are useless calories, and when your body digests them, they are stored as nothing but fat. Stick to small frequent feeding. By eating small portions frequently, the brain tells the body that it does not need to store excess energy. Now because it is being fed often, the metabolic rate of the body rises, thus it burns fat faster, which leads to fat loss. For a week of eating healthily, allow yourself to have one cheat day, wherein you can eat anything you desire, anything.
Let’s proceed to the next important factor, exercise. To get lean muscle you must work for it. All you need to do is just spend one hour of the twenty-four hours in a day in the gym, running, or playing physical sports. If you’re new at this, a gym instructor would come in handy because they will teach you how to build muscle without causing any injuries to yourself. Injuries = no exercise, and we don’t want that. After exercising, do not forget to eat a healthy meal as this is the time that your body will need the nutrients and protein the most.
Thirdly, the body needs rest to recuperate. Muscles don’t grow when they are being used, they grow when you sleep. Resting is the time the muscles rebuild themselves and make you stronger and bigger. Make sure you get at least seven hours of sleep a night.
All these three factors are the keys to gaining weight, or losing weight. If you want to gain weight, you have to lift heavy. If you don’t want to get big but be fit, lift lighter weights to tone your body. All these have to be done with DEDICATION and DETERMINATION. Set goals, high goals, so that you will push yourself to the limit. You have to really want change in order for it to happen. If you do not reach your goals in the time you allotted for yourself, don’t give up because you are a step closer to reaching those goals and for sure you will be more than happy with what you’ve achieved during your journey. You will feel better, look better, and gain more self-confidence when it comes to your body, especially when you visit the beach.