Tips To Help You Build More Lean Muscle Mass

tips on building lean muscle mass

If you are interested in building more lean muscle mass, this article will give you some great tips on how do it. Tips include suggestions on diet, workouts, and supplementation. Read on to learn some easy hints to help you not only build more lean muscle mass but also to do it more efficiently.

It is essential that you consume enough vegetables. A lot of diets that promote muscle building put a lot of emphasis on consuming proteins and carbohydrates and the veggies get ignored. There are many nutrients in vegetables that can’t be found in some foods with high protein. Vegetables are also rich in fiber. Fiber enables your body to more effectively utilize the protein.

As far workouts are concerned, try to focus your time on the bench press, the dead lift and the squat. These key exercises form the foundation of any good bodybuilding routine, and rightly so. They work the main components of your body, building mass and strength. Try to fit some form of these exercises into your workout.

Rewards for setting and achieving short-term goals are a great way to maintain your focus and motivation. While long-term goals for muscle gain are important, it is sometimes hard to maintain motivation without shorter, and more quickly measured goals. Try setting up rewards that can assist you in your quest of gaining muscle. Investing in a new piece of fitness equipment will prevent your workout from becoming boring and help you achieve your goal.

Make sure that your diet is nutritionally sound on days that you are going to lift. Consume more calories about an hour before you are going to exercise. That doesn’t mean you can overeat when you are scheduled for a workout, but just be sure to eat a bit more on those days and less on the days you aren’t going to be weight training.

Compound exercises are a great way of getting a full-body strength training session into a short amount of time. Compound exercises work more than one muscle group at once. Am example is a bench press that helps work out shoulders, triceps, and the chest in a single exercise.

workout timesMake sure that workouts never exceed one hour in length. Your body will produce more stress hormone, called cortisol, if you exceed an hour long workout. Cortisol interferes with testosterone and will, therefore, stop you from building muscles. For best results, keep your workouts under sixty minutes so that you don’t produce excessive amounts of cortisol.

It is vital to limit your workouts to 3 to 4 times per week. That way, the body will have a chance to rejuvenate. Over-training is a serious problem that can actually prevent you from getting effective results in the long run.

In order to build muscle, you need to watch your calorie intake. There are good calories and bad calories, and it is important to know which is which, if you want to build muscle. Consuming a poor dietary regimen builds fat instead of muscle.

Finally, you need to consider a supplementation plan.  In a perfect world, you would get all the essential vitamins, minerals, and nutrients from only the freshest of all-organic foods.  The reality is we all know that much of our food contains all kinds of artificial preservatives, saturated fats, hydrogenated oils, and chemicals & pesticides.  A lot of those harmful things cause elevated levels of estrogen in our male bodies.

Estrogen is the exact opposite of testosterone.  In fact, it’s referred to as a testosterone killer.  Testosterone is the hormone that is most associated with providing men all the things that make them men, like muscles and strength, sex drive, energy & stamina, etc.

organic-foodWhen possible, you should always choose all natural organic food, but that’s not always possible.  To help your body combat the testosterone killing Estrogen, you should consider supplementing with an all natural testosterone booster that will not only help your body produce more of its own natural testosterone, but it will also help block the production of estrogen.  A great resource for testosterone booster information is at

As you have seen, there are a number of different techniques that can help build more lean muscle mass. This article has given you a lot of advice that you can start applying. Make sure you use the tips that you think will give you the most benefits. Try to mix them up to see what works best for you personally.