Tag Archives: exercise

Building Lean Muscle Mass For Beginners: Why Diet is More Important Than Exercise

The process of building muscle is pretty straightforward. Train the muscles in question to failure about twice a week, and they’ll grow. You can do it more often than that, but studies show it doesn’t tend to help much.

Muscles need dietary support to grow, though, and that’s where things get tricky if you’re looking for lean muscle mass. To add muscle tissue, you need to eat above your typical daily caloric needs. Of course, that’s also the recipe for adding stored body fat, which creates a conundrum; adding muscle also tends to mean taking on at least a little fat with it, or at least hanging on to what’s already there.

Much of the bodybuilding community has come to the consensus that you can’t shed stored fat while you’re in a serious muscle-building program. The solution that most take is to break up the regimen into “cutting” and “bulking” phases. Bulking is the period in which you focus on getting your muscle mass and strength to where you want it to be, without worrying so much about where your body-fat levels. The cutting period is the time to focus solely on maintaining your muscle gains to the greatest degree possible while shedding as much body fat as you can.

One can time these out in any way they wish, but most adherents to this regimen will cut in the lead-up to and during the warm months (as they’re more likely to have lighter clothing on and be showing more of their body during this time). They’ll then bulk during the colder months when they tend to be bundled up. Professional bodybuilders will time their cycles more around competitions so that they’re cutting just before performing.

Regardless of whether you’re cutting or bulking, however, the types of food you eat and supplements you take remain pretty much the same. There are varying schools of thought on this subject, but a widely agreed-upon number is that the muscle-building diet should consist of at least 50% protein. You can then divide the rest up roughly evenly between slow-digesting carbs and healthy fat (while not forgetting to get your needed vitamins, minerals, and dietary fiber in).

That brings us to the final question — how do you know how many total calories to take in? It starts by knowing your “basal metabolic rate,” which is the number of calories you need each day to maintain your current weight if you were to engage in no physical activity whatsoever. This calculator can give you a quick estimate. If you’re bulking, you’ll need to eat more than your BMR plus whatever is burned by your physical activity to add to muscle tissue. If you’re cutting, you need to go below your BMR. You can safely lose roughly 1 kilogram of fat per week without also losing significant muscle tissue.

Fitness Advice That You Will Really Use

Unfortunately, good intentions will not help you to get into shape! You have to be physically active to reap benefits. There is so much information available on the subject of fitness. Here are some suggestions that others have found helpful to become or stay fit:

Even if you don’t feel like working out on a given day, at least try for five or ten minutes. You might find that once you get going, you can do more than that. Even if you don’t gain a second wind, a few minutes is better than nothing at all.

Get In Shape And Stay In Shape

Fitness: There are just so many ways to define it as it doesn’t mean the same thing to everybody. There are also so many ways that somebody can achieve their fitness goals to improve their health and appearance. With so many ways to do things, you are probably wondering where to begin. Try beginning with the tips below.

If you want to burn off that excess fat, you should work on doing strength training exercises. Not only will these exercises burn calories while you’re going them, but they’ll build up muscle. The more muscle you have, the more calories you’ll burn at a resting rate. It’s why when you don’t take in enough calories each day, your body starts to burn off your muscle rather than the excess fat. If you’re taking in less calories, your body tries to eliminate what it is using the most.

Fitness Ideas That Anyone Can Easily Learn.

Unfortunately, good intentions will not help you to get into shape! You have to be physically active to reap benefits. There is so much information available on the subject of fitness. Here are some suggestions that others have found helpful to become or stay fit:

While exercising, find something that will take your mind off of the physical activity you’re doing. The reason people listen to music or watch television while working out is that it tricks your brain into thinking the time has flown by. Find a playlist you enjoy, or bring a book with you while on the treadmill.