How To Get The Lean Muscle Look
Do you find yourself trying out countless exercise, diet, and supplement programs without getting the lean mass results you really want? Is it your main objective to get a muscular, lean physique? If so, read on for the best nutrition and workout tips to attain this.
Supplementing with Sports Nutrition
There are numerous bodybuilding supplements available in the market today and the sheer number of them makes choosing the right one(s) difficult. The following sport supplements are the most proven when it comes to attaining a ripped, muscular body. Please remember to consult a doctor or pharmacist if you are unsure how a particular supplement will affect you.
Creatine: This is one of the most preferred supplements that helps build defined, lean muscles. It will certainly not turn you into a bulky “Mr. Universe”, but will definitely keep up your energy and endurance levels for a longer period of time. It works by not only supplementing, but also by replacing the natural creatine levels in your body so that it can better enable protein synthesis during your workouts. The absence of creatine causes exhaustion.
Glutamine: This is a kind of amino acid that encourages speedy muscle recovery of the body. It primarily prevents minor aches and pains in the body, mostly in the joints and ligaments. Glutamine is a very popular muscle building supplement used by many fitness enthusiasts.
Protein Powder: Protein is perhaps the most essential supplement that your body requires to build lean mass. To build muscles, the body requires more protein than can be consumed from eating whole foods regularly. So supplementing with protein powder can work wonders for your lean physique.
Essential Amino Acids: Essential Amino Acids, or EAAs are very powerful in this process. They are highly recommended as a part of a proper nutrition and weight training regimen.
Fat burners: They support the loss of bodily fat as a result of their fat burning ingredients. They are necessary when trying to build lean muscle mass.
In addition to supplementation, a diet of high protein, moderate carbs and healthy fats is necessary to achieve fat loss and build lean muscle. Some examples of these foods are salmon, brown rice, and avocados. To find healthy recipes, go to: https://www.pinterest.com/stacklabs/bodybuilding-diet/.
Workouts for Lean Mass
Adding lean muscle mass by weight training raises your metabolic rate, helping you to burn more fat during training, as well as during rest. Research has shown that resistance training boosts resting metabolism to a higher level and for an extended period of time post workout, more so than aerobic activity. In fact, doing only cardio without the addition of weights can actually slow fat burning due to the possible loss of lean body mass.
Supersets, in which you perform two exercises back to back with little to no rest is a great way to speed up fat loss by the greater caloric expenditure that results. They are a great technique for driving up training intensity.
Within a superset you’ll train either the same body part with two exercises or perform one movement each for two different muscle groups. The first exercise of a superset is a mass building/compound movement, followed by a single joint isolation movement for shape and definition.
An example of a typical fat burning superset regimen is as follows:
* Incline bench press superset with Incline dumbbell fly 4 sets x 6 reps
* Flat bench dumbbell press superset with decline bench press 3 sets x 10 reps
* Cable crossovers 3 sets 12 reps
* Bench dips superset with lying tricep extensions 3 sets x 8 reps
* Close grip bench press superset with tricep pressdowns 3 sets x 10 reps
* Overhead dumbbell extensions superset with dumbbell kickbacks 3 sets x 12 reps
Note: rest between sets of supersets should be less than 2 minutes.
Cardiovascular exercise is the next most important element in achieving a ripped physique. Aerobic activity helps increase caloric expenditure, and if done at the right intensity and duration, it can dramatically decrease your body fat levels.
There are two schools of thought on performing cardio. On the one side, there are people who prefer to use longer, more moderate intensity post weight training; usually 65% of maximum heart rate for 30 minutes to an hour. This type of cardio is best for sparing muscle mass while simultaneously burning fat. The only downside is the length of time typically necessary for this style of cardio to be effective.
On the other side, we have high intensity interval training. This type of cardio is done by using alternate workouts of moderate intensity, usually 2-3 minutes in length, followed by 1-2 minutes of maximum intensity. The premise behind this method is that you will be able to burn more calories in a shorter period of time in addition to receiving a greater post cardio spike in your metabolic rate. However, there is a slightly greater chance of losing lean body mass due to the higher intensity involved.
If you’re tired of trying numerous training and nutrition programs and not being able to achieve the ripped, muscular body that you so badly want, then you’d be wise to follow what you just read. To learn more about building lean muscle mass, visit www.stacklabs.com/blog. What are your lean mass building methods?