How To Increase Lean Muscle Mass In 6 Steps

Suppose that we already find the motivation to begin to increase muscle mass, and we got a good workout routine to follow and begin to eat like mad to feed our muscles, but no guides us on a quality diet that creates muscle without fat packing Additional ... What?

As we begin to see your belly grows, we begin to see more chubby-cheeked and see how it starts to accumulate fat in various sectors of our body ...

Something is wrong ...

Increasing muscle mass is an easy thing for some people because they have a slower metabolism to the typical skinny sometimes no matter how much you eat, can not gain weight or gain muscle here.

To those people who find it a bit easier to gain muscle, they are also easier to gain additional fat is mainly because they do not care, it thinks are the best foods to make your muscles grow without side effects, do not get prescriptions specializing in building muscle and all you do is eat as if the last day of their lives.

I remember some 3 or 4 years when I started my walk in the gym. The instructor assigned to me sucked my story of how I wanted to gain muscle mass. We started doing the exercises he "designed" for my case but spent the weeks and did not spend much. And one day he said: "What you have to do is fill of food." That was all I said. What I did I do? Sick of food. Of course, I began to see how my body size increased a little ... but my belly was going down the same path.

It is bad with many coaches today do not know what they say and advise wisely.

So ...
How to increase lean muscle mass?

There are several ways to do this, I recommend you follow these tips:

1. DO NOT TURN YOUR BACK TO CARDIO. Always try to include at least 20 minutes of cardio exercises at the end of your weights, but no more than 30. The best type of cardio that there is the interval, ie insert ranges of high and low intensity. For example: Running at high speed 1 minute and then at low intensity for 1 minute. If you exercise 3 times a week you're on track. If you have a faster metabolism than normal, then you need less cardio. Experiments and applications. Much cardio can compromise your muscle gain so you measure yourself.

2. EAT 6 TIMES A DAY. Minimum 5. By eating 6 times a day decreases the amount of carbohydrates and fats that you would eat in the usual 3 meals (breakfast, lunch and dinner) decreasing the amount of fat your body to keep it. In addition, eating more frequently your metabolism will be activated more times a day, promoting the burning of extra fat you consume.

3. Make your 6 meals are of a similar size. If you need to consume 3000 calories a day to gain muscle mass then you should consume about 500 calories per meal. If you follow this consumption and eat 3 meals of 1000 calories, the chance to accumulate more fat because of the high calorie intake will be higher. Do not go crazy counting calories, not everything has to be exact or perfect, but keep this advice in mind.

4. AVOID FOOD, JUNK, Processed or sweetened. Especially the one that comes ready for the microwave. Stick to eating real food or "one ingredient". Chicken, meat, fish, turkey, pork, fruits, vegetables, yogurt, cheese, eggs, oatmeal, legumes, nuts. I'm not saying eat them all in their natural form so boring or so:) You can get creative, quality spiced mixtures and make them. Your meals do not have to be boring but they must be of quality. Junk food or processed is loaded with sweeteners, fats and chemicals that promote the accumulation of fat in your body. This applies equally if you're looking to lose weight.

5. Keep track of your nutrition and% FAT. How I mentioned in the article "A key tip to lose weight or muscle mass aumntar" one of the wisest decisions you can take is to keep track of what you eat every day, and at the end of the week and the month you observe and analyze what you ate and how often you eat. Also, if you attend a gym or have your own, you can measure how much muscle you fat% every week, keeping track equally. If once a week that percentage increased, which could have caused analyzed.

6. Get a QUALITY Cookbook: One of the best ways to avoid gaining fat is always eating at home or home-cooked meal, but we need to develop our own meals and sometimes becomes tedious, boring and if you do not have many ideas, ended up eating the same dishes week after week 5. One solution to this is to find a cookbook specializing in increasing muscle mass that minimizes the amount of fat that can win. For this I recommend the book "Anabolic Cooking" Chef Dave Ruel fitness.

The eBook provides more than 200 recipes for breakfast, chicken, meat, fish, snacks and includes meal plans and many tips extra Dieri (And of course, recipes know super well). I have it and the investment has been worthwhile. You can see my little review here

Gaining muscle mass is not of this world and there is a secret recipe to achieve, much less there is to do it without gaining fat. It all depends on your motivation, dedication and attention to detail. Not enough to simply eat lunch and wait for the results to come magically.

I hope these 6 tips will serve you and very soon start to build that body you've always wanted.

Would you like more tips on fitness and fat loss? Then I invite you to subscribe to the blog newsletter to stay informed of new articles and receive extra tips. You can do it in the sidebar or by following this link.

And if you liked this article, share it with your friends!

Greetings and stay in line, stay in shape!

And you ... What strategies do you follow to not gain fat while gaining muscle?


Tired of looking in the mirror and see a bag of bones? Want to know the Easiest way to defeat your genetic type? Quickly Discover How Muscles Have Without Spending on expensive gyms ... How Gain Muscle Fast