Are you shedding blood, sweat, and tears in the gym and yet failing to gain lean muscle mass? If yes, you may have missed out on some basic yet crucial practices that support the fitness and muscle-building process. In this article, we have unraveled several practices that support building lean muscle mass. Follow these practices and reduce small fat stores in or around your muscles to increase quality and lean muscle mass.
Before we begin, let’s first understand:
How are Building Lean Muscles Helpful for the Body?
Lean muscles refer to fat-free high-quality muscles that are highly packed with contractile tissue. Lean muscle mass helps in the weight loss process, combats obesity, prevents various diseases, builds stronger bones, etc.
Thus, quality muscle mass can benefit you in multiple ways. While you are trying to gain lean muscle mass, make sure to maintain a healthy lifestyle with the practices highlighted below:
Never Skip Meals
Food is the sole source of replenishing our body with nutrients. Our body transforms the nutrients it derives from various foods into essential chemicals and acids that support our physical system. Thus, timely replenishment of food is crucial. In the absence of such timely nutrition, you may suffer from various health conditions.
Eat Healthy and Heavy Breakfast
Breakfast is the first most essential meal of the day. If you workout in the morning, have a big post-workout breakfast. Fill the plate with food high in calories, carbohydrates, protein, and vitamins. Do not try to restrict your calorie intake. As for building muscles, it is crucial to intake more calories than the number of calories you burn. Keep your meals heavy yet healthy. Do not add fried food or drinks containing added sugar.
Add Protein and Fibre Sources to Each Meal
As you are working on muscles, fuel them with the highest protein and fiber food. Protein helps in the recovery process of muscles after intense workout sessions, and fiber keeps you full for long. Add a small portion of protein and fiber to every meal to keep your body well-nourished. Some examples of high protein foods are eggs, fish, soy, dairy products, chicken, turkey, chickpeas, nuts, seeds, etc. Some examples of high-fiber foods include whole grains, broccoli, peas, and pulses, etc.
Get the Goodness of Fruits and Vegetables
Fruits and vegetables are great sources of various nutrients. They contain a rich amount of antioxidants that benefit our overall health. So, incorporate more fresh fruits and vegetables into your diet and benefit from its goodness.
Eat Carbs After Active Hours
Our body requires all sorts of nutrients, even carbohydrates, and calories. Though these two affect the weight loss process, when you break a sweat in the gym, these nutrients are crucial for energy. Carbs and calories taken as a post-workout meal do not negatively impact the body as our metabolic rate is high at that time. Consider taking small portions of carbohydrates if you are too cautious about adding carbohydrates to your diet. But do not cut back your calories as they are the most crucial energy supplements to build lean muscles.
Increase Good Fat consumption
How many foods have you discarded to add to your diet that contains fat? We all think fat is to be cut out of our diet. But there is a difference between good fat (Monounsaturated fats and polyunsaturated fats) and bad fat (trans fat). Good fat consumption benefits in fighting various health conditions like heart disease risks. It helps you stay fit and improve your overall performance.
Drink Enough Water
Water is the primary hydration source for our body. It drains out all the toxic elements from our bodies and improves our overall performance. Water also works as a lubricant for our joints and helps to maintain our body temperature. High water consumption helps in building stronger muscles.
While sleeping, our body takes its time to recover from a long day’s hard work. A healthy adult must take 6 to 8 hours of sleep every day to give the muscles the proper muscles to recover. Without the recovery of torn muscles, it is impossible to shape and tone your body.
Therefore, from food to sleep, every practice is important and affects the muscle-building process. Be smarter and follow these practices properly and gain lean muscle mass as fast as a fiddle.