Food and Fat Loss: The Essentials of Gaining Lean Muscle
It might not seem like it, but the process of gaining muscle is serious science. You need to put the right amount of the right food into your body, get the right amount of sleep at the right time and do specific exercises for specific durations, at specific intervals.
Though the process can be gruelling, the results are worth it, especially for those who are truly determined. Muscles not only make for a well-toned, physically fit appearance but they also aid in the everyday tasks that you do.
As a result, you look and perform better. Apart from that, developing lean body mass means losing fat. With over 60 per cent of adults in England classified as overweight or obese, weight loss, especially fat weight, is vital.
So, how do you lose fat and actively gain lean muscle mass at the same time? Let us count the many ways.
1. Increase the frequency of your training
When it comes to keeping your body healthy, weight training is a gift that keeps on giving. Going to the gym to lift weights a couple of times a week is good if you want to maintain the physique you have. But, if you really want to add bulk, you should consider upping the frequency of your weight training.
Try hitting the gym four times a week instead of two. In your weight training, make sure to include all major muscle groups. This includes your chest, abdominal, arm, leg, back and hip muscles. It’s also important to space your training sessions properly. The recovery time between sessions allows your muscles to rebuild and strengthen.
2. Incorporate aerobic exercise in your routine
If you have a high percentage of body fat, muscle definition can be hard to achieve. So, if you want to increase muscle mass, you need to cut down on body fat. If you’re not using the calories you eat to fuel bodily functions, though, the energy will simply be stored as fat.
Aerobic exercise is the answer to this problem. Simple activities such as walking, biking or swimming help you burn body fat. On your days off from weight training, you may do aerobic exercises. Aim for about an hour of aerobic exercise thrice a week, but don’t overdo it. Excessive cardio—swimming, running, biking—can deplete your muscle mass after your calorie stores have been used up.
3. Focus on big lifts then targeted isolation
One of the best ways to gain lean muscle mass is to do a combination of compound exercises. This type of activity ensures that more than one of your muscle groups are at work. Examples of compound exercises include squats, deadlifts and pull-ups. These exercises use a lot of muscle and efficiently deliver numerous muscle mass-building benefits.
But while overall body workout is efficient, you still have to make room for isolation exercises. Movements such as bicep curls and calf raises are key to building muscle mass. These localised movements target the specific muscle group with an intensity that more general routines do not provide. While more targeted in scope, Isolation exercises aren’t as taxing as compound ones so you’ll be able to recover from them more quickly.
4. Don’t stick to one training program
It’s no secret that repetition is the key to building lean muscle mass. This is why you need to stick to your training program. By following it religiously, your muscles are consistently exposed to similar patterns of movement. It’s called “training” for a reason.
However, you will eventually hit your plateau. This is when muscle growth is stunted because there’s no new movement. To optimise muscle development, you need different exercises that work your body from different angles. So, after you’ve reaped the benefits of one training program, switch it up to stimulate adaptation.
5. Give yourself ample time to recover
Sure, the frequency of your exercises stimulate muscle growth, but rest is just as important. Your time outside of training is vital to muscle repair and growth. Skimping on sleep slows protein synthesis, which leads to muscle loss.
Make sure you get enough shut-eye not just during your rest days but also on your days of full-on heavy training as well. If you get your eight hours of sleep, you’ll have more energy for your workout the following day. You’re also giving your body enough time to repair the tissues you damage while working out during the day.
6. Make dietary changes
It’s a given that you need to follow a healthy diet if you want to lose fat and define your muscles. Commercials on the telly and fitness ads aren’t lying when they tell you that you need to augment a rigid exercise program with proper diet. But what actually constitutes a healthy diet when you want to build lean body mass?
You need to keep in mind that you need lots of protein—the high-quality kind. You can get this kind of protein from foods such as eggs, poultry or lean meat. While you’re at it, make sure you prepare your meals carefully by watching your calorie intake. You need sufficient amounts to burn while training, but not excessive amounts that will be stored as fat.
Eat a breakfast that’s between 300 and 600 calories or however much based on your weight. You should also drink a protein shake or any muscle mass supplement, to fill any possible protein gaps. Doing so provides you with a boost of power, strength and concentration, allowing you to perform better in your training. Look for ingredients like creatine, fish oil and multivitamins because these are the ones with proven benefits for your muscles.
After your workout, eat a protein-rich snack. This will prevent your body from using its own muscle tissues for energy and will also support muscle synthesis. Try Greek yoghurt, which contains fast-digesting whey protein and slow-digesting casein protein. This protein combination helps increase lean mass.
Your Best Source of Protein for Muscle Building
All these show that losing fat and sculpting lean muscles is not impossible, but you have to commit to it. Help yourself out with proper protein intake for your pre- and post-workout snacks. Strong Duck carries a wide range of protein supplements that are perfect for your muscle-building efforts.
With our high-quality vegan products, you can ensure that what you’re ingesting is healthy and beneficial for you.
Shop for Strong Duck products today and achieve the lean body mass you desire.