Build Lean Muscle Mass Fast

Build Lean Muscle Mass Fast

Across the United States, there are more than 41,000 gym and fitness facilities and they see a lot of use. In fact, 45 million American adults hold gym memberships.

However, if you really want to know how to build lean muscle mass, you’ll need to do a lot more than owning a gym membership. Everything can affect your muscle building from the type of exercise you do to the food that you eat and when you eat it.

Want to know more about how to gain lean muscle mass? Then you’re in the right place! Read on to find out seven things you can do to gain lean muscle mass quickly.

1. Go for Proteins Over Carbs

When people want to build muscle mass, one thing they often look is at their diet and they’d be right too! However, choosing the right way to bulk your diet in order to build lean muscle mass is vital.

Carbs may be great for giving you energy but they also contain lots of sugar and turn to fat if you don’t use them properly. In comparison, protein-rich foods are much better if you want to gain muscle.

2. Take a Gradual Approach to Dieting

If you want to shift some weight as well as building muscle, you’re probably thinking of cutting back on some foods. If so, make sure you take a gradual approach to calorie cutting.

Reducing your calorie intake by between 300 and 400 calories a day will help you to maintain your muscle mass while losing body fat. However, anything more drastic than this will result in your actually losing muscle mass. This is because your body will start using your muscle mass for energy.

3. Choose When You Eat

Most of us are on a three-meals-a-day regime but if you’re serious about building lean muscle mass you need to think outside the box. Eating small meals more regularly will help to keep you full and build your muscle proteins.

Opt for protein-rich foods such as:

  • Egg whites
  • Peanut butter
  • Chicken
  • Lean meat, such as beef or lamb
  • Fish

Eating five smaller, protein-rich meals a day will encourage protein synthesis. This means that your body will build lean muscle mass throughout the day.

4. Train with Weights At Least Six Days a Week

Weight training is a great way to build muscle mass properly and specific exercises will help you to target certain areas. However, to achieve the body you want, you need to balance this closely with your diet.

You should aim to train between three and six days a week in order to keep your body in its anabolic workout state. How often you work out affects how much you need to eat.

Working out loads and eating too little will mean your body starts using your muscle protein for energy. As a result, you’ll lose muscle mass. However, if you eat too much compared to how much you work out you’ll find yourself gaining body fat.

Matching the two regimes up carefully will help you to avoid this imbalance. And for more help building muscle after a workout, you may also want to check out the best steroids for lean muscle mass at steroidscanada.ca.

5. Try to Avoid Stress

Stress might not seem like the most important factor when it comes to getting the body of your dreams. So you might be surprised about how much of an effect it can have on you.

In fact, stress won’t just make sticking to a regime harder it’ll also affect your physique. It can slow down fat loss significantly and result in weight gain instead of helping you build muscle.

This is why it’s important not to put too much pressure on your fitness journey. The best way to build and maintain muscle mass is to do it in a sustainable way. This means taking small steps regularly and sticking with them over time.

A complete body overhaul may feel great in the short run. However, if you can’t maintain it this can lead to a lot of stress and frustration, which won’t help you stay in shape.

6. Have a Protein Shake Before Bed

Sleeping can have a serious impact on how quickly you build lean muscle mass but obviously going without it isn’t an option!

During the night your body releases cortisol. This is a hormone that helps to keep your metabolic rate stable, however, it also breaks down your muscle proteins.

Drinking a protein shake before bed means your metabolic rate doesn’t change as much overnight. As a result, your body will produce less cortisol so your muscle protein will remain intact.

7. Focus on Your Recovery Time

What you do during exercising isn’t the only thing that affects how much muscle you build. In fact, what happens after can play a huge role in the way that your protein builds up or down.

Post-workout your body releases a specific stress hormone that helps to breakdown your muscle protein. This can seriously slow down your muscle build-up.

Fortunately, you can counteract this by drinking a protein-building shake around 45 minutes after you exercise. At this point, your protein building enzymes will be activating so having a protein-rich drink will give them the boost they need!

Start Using Tips for How to Build Lean Muscle Mass Today

When it comes to how to build lean muscle mass, there are loads of great ways to get your body in shape. Start with these top seven tips and you’ll be there in no time at all! And for more great tips on how to maintain your healthy lifestyle, keep scrolling.

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