WAYS TO GAIN LEAN MASS

It’s much easer for our bodies to store fat than it is to build muscle. It is very Difficult task to Get massive and lean physique .its take time and patience . These simple tips help the cut off fat and add lean mass on your physique.

80 percent of your diet comes from  whole food sources that are loaded with plenty of micronutrients. You don’t need to wait on every session to gain size. Muscles tissues is synthesized at a slow rate, much slower than most of you think. Average man can gain .25 to 5 pounds of muscles  per week while average women can gain upto .12 to .25 pounds  per week. That is not a huge amount ,therefore you don’t need all those extra calories. 200-400 calories per day will get the job done. Your body will put on fat if you take in any more than that.

Always keep cardio in your routine. You have to keep your metabolism pathways open and running.it helping you burn some excess calories off, the cardio will help your appetite.

Small cuts are great because they allow you to burn off added fat from your bulk rather quickly. I recommend a cut from two to six weeks ,depending on your current conditioning. If you are taking 3500 calories , drop to 2500. By doing so you will take advantage of the raise fat burning hormones like leptin and T3.

To become Big and lean is possible ,By lifting heavy, you signal your body that there’s a demand to build and maintain more lean mass . I personally recommend progressing your routine and always add one more rep, five pounds , or one more set to every workout.

Compound exercises are the way to develop multiple muscles groups you will also build overall strength.by doing so all fiber types releases huge surges of testosterone and growth hormone naturally.

Despite popular thinking, you can gain fat from one meal. Binging can ruin a lean physique. Binging is going off the deep end and eating everything with no end in sight. While these things happen, frequent binges can add 10 pounds to your physique in a few days. I have seen competitors gain 15 pounds in a weekend. Besides the physical downfall, binges also wreck havoc on your mental state. Post binge, you usually feel a huge sense of guilt; this guilt can lead to depression and more binging. This is why I like point number one. By following a flexible diet, you can fit in little treats here and there without causing you to binge or feel guilty.

HIIT (High Intensity Interval Training) is a form of cardio it is ideal for staying lean and getting big. This form of cardio can actually help you gain muscle. A great example of this is comparing a marathon runner to a short distance sprinter. A marathon runner body is adapted to that form of cardio, where as a short distance sprinter's type II fibers are dominant.

Taking alcohol moderate is okay means one or two drinks a week. High alcohol intake slow your muscle gain and increase fat storage. It contains seven calories per gram.it also dehydrate you, which can lead to reductions in strength. The weaker you are the less weight you will move, the less weight you move the less muscle you have the potential of gaining.   

Do not be afraid of the overtraining monster. Muscle growth is directly related to overall workout volume. Keep track of your workout volume and if you’re not making any progress in a certain area, then add more volume. Do not add too much too fast; slow and steady wins the race. You can increase workout volume by adding more weight, more sets, more reps and even by adding more frequency.

Creatine is one trusted supplements , it shown to increase muscle size and strength. I recommend taking five grams daily for 8 to 12 weeks with 2 week break.

Try to break new records in gym We need to force our bodies to adapt and build muscle. We do this by always pushing the bar higher and higher. Who do you think will be more muscular, someone who squats 225 pounds or someone who squats 500 pounds? Intra Workout shakes are a great way to get calories in while bulking. Intra Workout shakes can also give you that energy boost you need when you start dying out mid-workout. I make my own concoction and it has worked well for me (adjust amounts as needed):

1 bottle of Gatorade or 1 Scoop Carb Powder

5g BCAAs

The best time of day to consume your carbs is around your workout. Consuming carbs before exercise will provide your body with energy for your workouts. I usually consume an Intra Workout shake that contains carbs as well to help get in more calories and help keep me anabolic during a workout. I will consume a balanced meal with protein and carbs to help with muscle repair 20 minutes following a workout.