Building Lean Muscles

What is LEAN MUSCLES?

Muscle mass is the main goal of weightlifting and bodybuilding. Muscles not only provide strength and power, but can be a visible manifestation of health and an essential part of a well-toned physique when not obscured by a layer of fat. Thus, the challenge of gaining lean muscle mass, without fat, is of primary importance to many athletes.
Muscle

Muscle is a band or bundle of tissue consisting of fibers that have the ability to contract. In addition to water, muscles mostly consist of protein, particularly actin and myosin, the interaction of which converts chemical energy into mechanical energy. Muscle gives the body movement. Muscles are divided into groups, each of which performs a specific function in the body. Skeletal muscles, which are attached to bones, are generally the most visible when not obscured by a layer of fat.
Lean Muscle Mass

Lean muscle is a concept related to lean body mass, which is the content of the body minus fat. Lean body mass is used to calculate basal metabolic rate. Lean muscle is less of a scientific term and more a term of art that refers to muscle that is independent of, and not obscured by, fat. In the context of bodybuilding, lean muscle mass is that which is gained without a corresponding addition of fat or that which remains after fat is shed. It can also be thought of as the amount of muscle on the body independent of fat, bone and other parts.

Build lean muscle

You will probably not be surprised to learn that the answer to the question "how do you build lean muscle" is proper eating and exercising!

The best overall approach involves three components:

1. Eating correctly, feeding frequency, sufficient protein
2. Strength training
3. Cardio exercise

I'll make a few suggestions about each and then suggest some free programs.

(1)     Here's how to cut through all the confusion about eating well. Eat a smaller meal about every three waking hours (5 or 6 meals per day). It's critical never to skip a meal, and to obtain sufficient proteinat each meal. 'Sufficient' means at least 15 grams of protein per feeding if you are female and 20 grams of protein per feeding if you are male. Remember to drink plenty of fresh water. I suggest 3 quarts daily and adjusting your intake from there. Your protein should come from natural sources such as meats, eggs, and fresh caught (not farmed) fish. Don't consume dairy products (many people have an intolerance without being aware of it).

Avoid or strictly limit refined processed carbohydrates (apart from the occasional treat). Refined processed carbohydrates are a major cause of unwanted weight gain, obesity, insulin resistance, hypertension, heart disease, and many other diet related diseases. Replace those foods with 'fat burning' foods and take advantage of the excellent fat-burning thermic effect of these foods. Eating that way will boost your metabolism. Increasing your metabolic rate is the key to achieving and sustaining a low percentage of body fat.

(2)     Proper strength training will build lean muscle, which is your METABOLIC FURNACE that will burn additional calories 24 HOURS A Day. Do a whole body routine. Concentrate on the basic, compound exercises, which are full squats, deadlifts, presses, rows, dips, and chins. Learn proper exercise technique and use it on every rep.  Remember: you do not grow in the gym. What you do in the gym should stimulate growth during the recovery period. Exercise is like medicine: too little is ineffective and too much is counter-productive. Get plenty of sleep. .

(3)     Cardio will also increase the amount of calories your body uses during and immediately after exercise. Choose some kind of mild cardio exercise that you hate the least and do it six days a week. I suggest brisk walking. Brisk walking is sustainable long term.

'Brisk' means walking at a 4 mph pace. Slowly work up to that pace and then slowly increase your distance. (Listening to an audio program while walking, can make it much more enjoyable.) If you simply want to maintain your present percentage of body fat, start by walking two miles daily. That should do it.

So, in summary, to build lean muscle you need to eat properly, engage in cardio exercise, and do strength/weight training one or two afternoons per week. You can use that program from now until your dotage. If you adopt it and make it habitual, you are going to build lean muscle. You will love the way you feel and look. (Before changing your exercise habits you may wish to get the blessing of your physician.)

All the above will enable you to build lean muscle.

contact us via:

Whatsapp: +2347038373626

BBM: 567DB84C

Channel Pin: C001A56FC

Like us on our facebook page

If you reside outside Nigeria,you can make purchases online www.tinyurl.com/flptrademe

Select your home country…click on weight management.

CALL: +2347038373626 for inquiries

Fat Burning Foods

Fat Burning Foods can help you burn fat, lose weight, and get in shape in no time. The idea behind the thermogenic diet is simple: Some foods require more calories to digest than they contain. Also, some foods boost your metabolism thus causing you to burn fat faster than just diet and exercise alone. For many people the best part is that you can essentially eat all you want and still lose weight. The downside is that you can't really cheat too much because this diet isn't really a diet, it's a lifestyle change. It's really not too hard to stick with it and you can start slowly and make changes gradually so you don't have to go cold turkey.

Here are some of the fat burning foods:

Grapefruit

Grapefruit diet scams and the fear of fructose making you fat may have turned you off from grapefruit as a fat-burning food, but it's time to take a second look. A study conducted at the Nutrition and Metabolic Research Center at Scripps Clinic found that eating half a grapefruit with meals accelerated fat loss. Make sure to eat the white parts of the grapefruit as well, as this pith contains high amounts of soluble fiber.

Pork

Pork is a perfectly fine addition to your weight loss plan but only if you pick the lean, low sodium cuts. This means no bacon or ham. Sorry about that. We're talking about lean pork here, not fatty ribs or sausage. Pork takes a lot of energy for your body to digest and if it is lean, it is definitely a great fat burner.

Sardine

Sardines are packed with muscle building nutrients which aid in building muscle and thus utterly destroying fat. Bodybuilders live on them and if you want to get ripped you'll give them a chance too. Just watch out that you don't get the ones that are packed in heavy juices and have lots of flavorings, be sure to read the labels. Sardines require no cooking; you just eat them out of the tin. They also have an extended shelf-life and are very portable.

A Spanish study found that eating oily fish like sardines three times per week while dieting led to improvements in leptin, a hormone released from fat cells that regulates appetite and body fat levels

Avocado

Avocados are high in monounsaturated fats. In a study published in "Diabetes Care," these fats were shown to reduce deep abdominal fat when used to replace dietary saturated fat. Avocados are also a good source of fiber.

You don't need to be fancy with your avocados: Slice one in half, sprinkle on a little salt, eat with a spoon, and enjoy the yummy goodness knowing your body approves as much as your taste buds do.

Pumpkin 

Thought mainly thought of as a seasonal dessert indulgence, pumpkin is packed with fiber, which slows digestion and keeps you feeling full longer. Canned pumpkin—which contains no added sugar—is available year-round and can be used to make low-carb pancakes, a protein-packed pumpkin pie, or tossed in a smoothie with some whey,walnuts and cinnamon.

Almonds 

Despite initially being banned from fat-loss diets because of their high fat content,almonds offer the satiating trio of fiber, protein and dietary fat. Research has also shown that almonds have 20 percent fewer calories than was initially thought.

contact us via:

Whatsapp: +2347038373626

BBM: 567DB84C

Channel Pin: C001A56FC

Like us on our facebook page

If you reside outside Nigeria,you can make purchases online www.tinyurl.com/flptrademe

Select your home country…click on weight management.

CALL: +2347038373626 for inquiries