Muscle mass speeds up your metabolism because muscles require more calories to sustain.
Besides helping you look and feel better, a lean body makes you stronger and gives you more energy. Increasing your lean body mass brings your body to its highest overall potential. Getting lean and staying fit is no secret. You can build lean body mass through a specific diet and proper training. Over time, you can achieve the results you want. Self-discipline is required to stick to the plan and follow it through.
Instructions
1. Engage in a high-intensity resistance-training routine. Work all of the large muscle groups, including your quads, back, shoulders, legs, hamstrings, arms and chest. Start with a light weight and do a warm-up set for 10 to 12 reps. Increase the weight by 5 to 10 lb. and do another set for 10 to 12 reps. Continue this process until you find a weight that allows you to fail at around eight repetitions. This is your target weight. The amount of weight greatly varies depending on the person and the exercise. When you find your target weight for each exercise, record it and strive to surpass it in reps next time. When you surpass it, increase the target weight by 5 to 10 lb. Do a full-body workout three times a week.
2. Eat lean proteins and complex carbohydrates. Reduce saturated fats and cut out trans fats completely. Fish, chicken breast, lean beef, nuts, beans and yogurt are all examples of lean proteins. Complex carbohydrates, such as breads, rice and oatmeal, give your body sufficient energy that it needs to live. Whole-grain breads and brown rice have more fiber than white breads and rice, but both are complex carbs. Eat vegetables daily with your meals and eat fruits for breakfast and snacks.
3. Engage in a regular cardiovascular routine. Run, walk, jog, swim or bike at least three times a week for 30 minutes. Cardiovascular exercise helps your body shed fat and burn calories. Cardio also increases your endurance, strengthens your heart and improves the overall condition of your health.
4. Increase your consumption of essential fatty acids. Omega-6 and -3 fatty acids are necessary components of not only building lean muscle mass, but also overall normal growth and brain function. These acids are not found in the body naturally. They must be consumed in the foods you eat. These acids are found in fish oil, flax oil, pumpkin seeds, sesame oil, hemp oil, walnuts, pistachios, eggs, leafy green vegetables and soybeans.
5. Drink plenty of water. Water is necessary for all healthy bodily functions, including weight loss and muscle gain. Water helps your muscles recover from the strain they undergo in weight training and moves the oxygen flow throughout your body. When you are hydrated, you are also able to quell false hunger cravings that may spur from dehydration.
6. Rest and give your body adequate time to recover. Do not over-train. Rest and recovery are important factors in developing muscle growth. If you do not allow your muscles to heal properly with adequate rest, you can hinder your results and cause harm to your body. Only lift weights every other day.
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