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How to gain lean muscle
Do you want to have a good lean physique with six-pack abs? Exercising in gym without proper nourishing diet or lean muscle supplement will not give you the desired results. If you want to succeed in getting rid of your fat, then have a dietary plan with lots of vitamins and proteins for your body. How to gain lean muscle, it is very important to concentrate on your eating habits as well as your exercise regime. As training for lean muscle stimulates the muscle tissue, eating rightly builds them up. So as there are two sides in a coin, so is the formula for building a super body.
Things to know in order to learn how to gain lean muscle
Here\'s a simple formula developed by Dr. Fred Hatfield of the International Sports Sciences Association that you can use to estimate your BMR based on your bodyweight in kilograms. (One kilogram is 2.2 lbs.)
Men\'s BMR = 1 X body weight (kg) X 24
Women\'s BMR = .9 X body weight (kg) X 24
Example:
You are male
You weigh 172 lbs. (78 kilos)
Your BMR = 1 X 78 X 24 = 1872 calories
The formula above is based on total body weight, not lean body mass, therefore it will be fairly accurate provided your body fat levels are not above the average ranges (14-19% for men, 20-25% for women). If your body fat is substantially higher than average, then basing caloric needs on total bodyweight alone will overestimate calorie expenditure.
Important thing in order to know how to gain lean muscle
Lifting weights for more than 10 reps does a number of things that are counter-productive for turning your skinny out of shape frame into a massive hulk of lean muscle. Firstly by the 11th rep you are now working you slow twitch muscles which have the littlest potential to grow and which grow the slowest. You want to learn that how to gain lean mass, be focusing on using your fast twitch muscles because they will grow fastest. Always put your energy where you will get the most results in less time and work smarter and more efficiently, not harder.
The other reason is that by the 10th rep your form has probably started to degrade to the point that you\'re using every muscle other than the one you\'re actually trying to exercise in order to learn how to gain lean mass, this is must. So it\'s better to do 5 reps with perfect form than 20 reps half-assed
How to gain lean muscle >
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