Gain Lean Muscle Mass 101
If you’re at the point where you realize the importance of working toward fitness goals, but aren’t quite sure what “getting in shape” actually entails, I may have some pointers for you.
For most people, the goal of getting fit or getting “in shape,” is actually a double desire to lose body fat and gain lean muscle mass. Despite what you may heave heard on this commercial or that celebrity entertainment show, there is no miracle method for getting thin and toned all at once. Unless you consider the gym a miracle, that is.
Losing fat always requires a reduction in daily calorie intake and an increase in cardiovascular exercise. Always. People might tell you that you can get by without exercise—by drinking shakes instead of eating meals, or only allowing certain foods into your body for a period of time—but the truth is that the “no work” approach isn’t a healthy way to diet, or to live.
Muscle mass naturally increases in a “lean” manner: growing bigger and stronger in response to the stresses your body puts on it. So if you’re working out with weights, and as long as your workouts are challenging, you will gain lean muscle mass.
The rate at which your muscles grow depend partly on genetics, but also have a lot to do with your personal efforts. Lots of heavy lifting alone will increase your strength, but if you’re looking for visible (size) increases as well, you’ll need to eat more of the right kinds of food to help your body put on weight.
Combining fat loss (through diet and cardiovascular exercise) with a strength training regimen to gain lean muscle mass will not only make you look better, but will also have you feeling healthier and better overall healthier than you ever have.
