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Guide to Lean Strong Body

lean-strong-bodyMuscle mass, or lean mass, is critical in the event that you need to get solid, conditioned and sound. Bulk makes you fundamentally solid, keep your metabolic rate increase and will give you that looked for after incline, athletic look. Try not to stress, we’re not talking weight lifter extents, but rather sufficiently only, in the right places, to permit you to look great and go quicker for more. Here’s the way to have more grounded muscles.

# Increase the frequency

If you want to increase your muscle mass, you have to hit the gym regularly. Three sets of 10 reps once a week just won’t cut it, especially if you’re not a fitness newbie. Instead, pick up those weights three, maybe four, times a week, depending on your individual requirements and responsiveness to training. Make sure you build in enough recovery time though.

# Get your nutrition right

How you fuel your body and the nutrients that you give it to repair are vital when it comes to building muscle. The key is to eat enough calories to allow the body to recover and muscles to repair, but not too many, or your body fat will increase. Calorie requirements will vary, but a good starting point might be 20 per cent above your basal metabolic rate (BMR), which can be calculated loosely by adding a zero to your weight in pounds. So, if you weigh 120lbs, your BMR is roughly 1,200 and your calorie intake should be around 1,440.

# Increase the volume

Simply lifting heavy weights is not the key to building muscle. It’s the total volume, or tension, that you expose your muscles to that’s actually the key. You should do more reps and more sets if you want to build muscle, while using weights that challenge you. Try combining some lower reps of heavy weights with more reps using lighter weights, such as two sets of four to six reps, followed by three sets of 12-15 reps.

# Go easy on the cardio

Cardiovascular training has a place in every programme, but if you do too much, it can actually be detrimental to your muscle tone and gym performance, especially if your nutrition and other recovery approaches aren’t perfect. Try sticking to two short, intense, interval sessions each week, and if you also do regular walks, that should be enough cardio for you.

# Maximize recovery

Perhaps more important than what you do in the gym is what you do outside the gym, after your workout. Nutrition, sleep, hydration and relaxation all play a big part in helping you get the most from your workouts. Sleep is the big one and improving it will make a significant difference. Aim for seven to nine hours per night.