The cult of an ideal figure has captured almost the whole world today, and every guy dreams of captivating the views of the representatives of the opposite sex with his muscular relief. At the same time, girls often want to simply tighten their body, but this effect is achieved by the same muscle-building and getting rid of excess fat. So, is it possible to gain lean muscle mass? Of course, you can, if you follow all the rules of nutrition and training, but they will be described in this article.
Preparation for work
Before you begin to increase your muscle mass, it is necessary to get rid of excess fat.
To do this, you should reconsider your menu, exclude from it all products that retain salt and water in the body, as well as too fat. The diet should be non-starchy vegetables, cereals and lean meat or fish. To speed up the burning of fat during training, you should choose a scheme with 65% cardio and 35% power. Excess reserves are burned in this case, namely, loads to increase endurance and strengthen the heart muscle. Strength exercises are necessary to maintain a balance of training and a slight increase in muscle mass during weight loss.
Nutrition rules
After the extra pounds are gone, you should begin to gain lean muscle mass. To do this, first of all, the nutrition is analyzed and adjusted. It is very important to maintain the daily ratio of carbohydrates, proteins and fats, but do not exceed the calorie intake of food in accordance with energy consumption. Malnutrition will not bring any results in the future, and an overkill with calories will again provoke the appearance of excess fat, not muscle. If you correctly compose the menu and strictly follow it throughout the entire training period, then it is quite possible to do without sports supplements.
Power scheme
Any diet for gaining lean muscle mass is based on the abundant consumption of meat, vegetable oils, fish and nuts.
Such products will not only cover all the needs of the body for calories and nutrients, but also positively affect the health of joints and ligaments. At the same time, cereals are the main source of carbohydrates for power loads, but the amount of glycogen consumed is not the main criterion of the diet, so if you want to sit on a low-carb diet, the result will be the same.
Proper nutrition allows you to establish an energy balance and eliminate sharp bursts of insulin, which does not allow excess fat to form, but only helps to build lean muscle mass. At the same time, girls can eat on the principle of carbohydrate alternation, ketogenic or paleo-diet. The main rule for all this is the excess of calories consumed no more than 15% of the consumed per day. At the same time, it is not necessary to consider the exact amount of BJU, you only need to save their proportions in a percentage ratio of 15-20-65. At the same time, fats should always occupy 20% of the daily intake, and proteins and carbohydrates can be interchangeable in small quantities.
The diet for lean muscle mass is necessarily based on the principle of fractional nutrition 5-7 times a day and protein intake in the morning. Proteins and fats are better to eat at lunch and in the evening. Other modern stereotypes about nutrition should be forgotten, they will only be superfluous.
Diet foods
To get only high-quality muscle mass, you need to exclude sweets, flour and so on from your menu. A day, you can afford to give slack only once and eat no more than 200 kcal snacks.
This will not affect the quality of the training results, but will satisfy the moral needs for relaxation.
The main sources of protein for lean muscle mass are:
- poultry meat;
- fish;
- red meat;
- the eggs.
Dairy products should be secondary sources of protein. Carbohydrates should be obtained from all cereals, not just buckwheat. You should pay attention to rice, pasta from durum wheat, lentils and so on. Fats will enter the body along with meat and fish, but if necessary, the need can be filled with vegetable oils and nuts. It is advisable to consume at least 500 mg of fish oil per day during the lean muscle mass gain program.
Approximate Menu
When compiling your daily diet, it is very important to consider all foods except vegetables. Their number should correspond to the daily calorie rate, which is determined taking into account the weight, gender and the desired result individually. For breakfast, you should choose porridge, for lunch, meat, vegetables and a side dish of cereals, and for dinner, just eat the missing calories. Approximately it looks like this:
- the first meal is oatmeal in milk, a slice of cheese and black bread, a boiled egg and nuts;
- lunch - the maximum dose of carbohydrates from any cereal, poultry, meat or fish, vegetables;
- afternoon tea - dairy products;
- dinner - vegetables, the balance of protein and carbohydrates undernourished per day.
Additionally, you can include sweet tea in the menu, but sugar consumption should not exceed 120 kcal per day. If it is difficult to force yourself to eat in the morning, then the daily norm of nutrients should simply be divided between lunch and dinner.
Training Rules
Special exercises for gaining lean muscle mass simply do not exist. To choose for the result should be mainly basic movements that immediately activate a group of muscles and joints. This will simultaneously create stress for each muscle and increase strength potential.
Important aspects are the choice of training, in particular, the number of repetitions of the exercise and weight.
Cardio training
The importance of stress on the respiratory and cardiovascular systems during weight gain is still debated, so you should simply list the advantages and disadvantages of such exercises. So, the pros:
- improvement of blood circulation and metabolism;
- accelerate the delivery of nutrients to the muscles;
- strengthening the heart muscle;
- normalization of insulin and glucocorticoids;
- improving muscle tissue nutrition;
- mental unloading;
- process diversity.
Disadvantages:
- excessive load on the legs;
- a lot of calories burned;
- possible overtraining and fatigue.
Training Rules
Our body is designed so that excessive energy costs are not profitable for it, and it will not work to build up mass in a short time, especially for girls. Weight gain will be easier for beginners in the gym, as muscles will grow faster with little training.
A training program for each should be based on the intensity of his workloads in everyday life. So, the loader and the office worker cannot be put on the same level; for the former, a less extensive program should be chosen.
In the gym, a set of lean muscle mass is ensured by the observance of certain conditions. First of all, this is a range of repetitions of not more than 12 times. Approaches should be no more than 3 workers and 2 warm-ups. For each muscle group, 2-3 exercises should be allocated, performing them in 6-12 repetitions. In order not to overload the muscles, if necessary, the number of approaches can be reduced.
You can rest between exercises for no more than 1.5 minutes. This time will return the pulse to normal, but will not slow down the metabolism.
Muscular failure should occur only in the last set. It is important to feel exactly which muscles work with each exercise.
Estimated program
A set of lean muscle mass without fat can occur only with regular proper nutrition and training, so the program is designed for the whole week.
Monday
- 10 minutes warm up.
- Barbell press - 2 warm-up and 3 basic, but not more than 8 repetitions.
- Bench press at an angle - without warming, approaches 8 repetitions 3 times.
- Exercises on the bars - one warm-up and 3 main sets of 12 times.
- Stretching 10 minutes.
Wednesday
- Stretching.
- Squats with a barbell - 2 sets of a warm-up and 3 workers 8 times.
- Pullups - warm-up and 5 sets no more than 6 times with the addition of maximum weight.
- Twisting in 3 sets of 30 repetitions.
- Hyperextension without weight 3 to 20.
- Hitch.
Friday.
- Warm up.
- Deadlift - 2 warm-up and 3 main, but not more than 12 repetitions.
- The draft of the rod in an inclination is similar to the previous one.
- Sitting press - warm-up and 4 working sets of 8 repetitions.
- Hitch.
One weekend, you need to run a cross for 5-8 km.
Sports supplements
To accelerate the growth of muscle mass, many resort to the help of sports nutrition. Today, almost all drugs for gaining lean muscle mass are harmless to the body and only help the body transform faster, so if you want, you can always choose the best option for yourself.
The basic sports supplement is whey protein. The substance is a pure protein with an increased rate of assimilation. The drug is the safest and can be used even by those who do not exercise at all, as an additional source of protein. For athletes, you should drink the supplement an hour before training, after it and before bedtime. On rest days, proteins are taken between meals and in the morning. Dosage is calculated based on body weight.
You can increase strength and muscle growth with creatine. Its most optimal form is monohydrate. The drug goes well with other additives and is always washed down with sugary drinks.
To quench hunger in the evening, it is recommended to take casein. You can also take various vitamin complexes and amino acids.
It is best to combine drugs with each other according to the following scheme:
- in the morning, proteins and vitamin complexes;
- before training creatine;
- before and after training amino acids;
- after training protein;
- for dinner, protein;
- casein for the night.
Conclusion
At a certain point, many athletes begin a period when mass gain stops when all the rules of training and nutrition are observed. The effect of the "plateau" in the future will help to avoid the correct periodization of training. To do this, you need to constantly change the load on all muscle groups on different days of the week. Periodization can be applied to nutrition, but excess calorie content should not last more than 3 months, and scarce - three weeks. Also, for a quality result, you should recover well, avoid stress and get enough sleep.