How To Get Lean Muscle Effectively

When one starts a work out regimen, the goals for every person are as different as the strategies to achieve them. There are certain particular techniques and strategies that must be adhered to in order for each goal to have a maximum potential for success. As an example, in order to bulk up there are specific ground rules of diet and resistance training that must be followed, just as there are certain methods and systems required to slim down and lose body fat.

Like with any health and fitness goals, at least 50% of a successful end result is dependant on nutrition. To begin with, nutritionally someone hoping to gain lean muscle mass will naturally follow a diet similar to someone looking to lose fat. The one core difference is, between the 2, being that to gain lean muscle mass, one has to eat a good deal more lean, nutrient dense calories than the person trying to lose fat. Some food requirements can be offset with acceptable supplements (like protein shakes and meal replacements) , but for the main part there’s still a large caloric intake needed.

The target of a lean mass diet revolves around lean and high quality sources of protein, quality fat free fiber, fruits and vegetables, and limited complex carbohydrates. Most importantly, junk food is absolutely forbidden.

Good sources of protein include:

• Lean turkey and chicken
• Grass fed beef and bison
• Cold water oily sea fish (Salmon, Tuna, Sea Bass)
• Lo-fat milk or soy drinks
• Soy beans
• Whey protein powders (found in healthfood outlets everywhere)

Fruits and Vegetables:

• Green and brightly coloured vegetables
• Dark leafy greens and lettuce
• Fresh fruits and berries
• Capsicum, bell peppers

High Fiber Foods:

• cooked navy beans
• canned baked beans
• cooked lentils
• dates
• raisin bran cereal
• bran muffins
• cooked artichoke
• whole grain spaghetti
• almonds
• apple (w/skin)

You can team up any combination of the above foods with the following:

• baked potato (with fat free sour cream)
• brown wild rice
• corn on the cob
• whole wheat tortillas
• Always drink at least 2 liters of water every day, and electrolyte replacements (Gatorade) while working out.

Weight training styles will vary slightly between somebody trying to bulk up, to the individual that only wishes lean muscle gains. This is just because lean mass is a more targeted and precise goal. You have to work a little smarter and be more nutritionally conscious so as to ensure lean mass gains. However the guidelines do stay the same. For instance, in both cases the muscle groups must be worked to failure to achieve optimum success.

One technique which has proved effective for many individuals is the “10 sets of ten reps” system, which has been around for quite some time.

Here is a brief illustration of how a “10 sets, 10 reps” system works:

• Choose a weight you can successfully lift for 16 to 18 reps.
• Do 1 set of only 10 reps using this weight.
• Rest for 60 seconds exactly.
• Do it again with the same weight, doing 10 reps, until 10 sets are completed (resting just one minute every time)

As with any successful weight lifting program, it is always sensible to work out just a few body parts everyday permitting at least forty eight hours of rest between. A good example of this would be as follows:

• Day 1: Back shoulders triceps chest biceps
• Day 2: Cardio abs
• Day 3: Quads hamstrings calves *abs
• Day 4: Cardio only
• Day 5: Back shoulders triceps chest biceps *calves
• Day 6: Cardio *abs
• Day 7: Rest

*Since abs and calves are muscles that are used considerably in daily life, it is sometimes tricky to achieve noticeable gains. This is why there are extra days planned for each. If over-training becomes a concern with your abdominals or calves, simply drop one workout day for each muscle, maintaining a staggered schedule. Learn more.

Following this diet and resistance training/cardiovascular outline, there’s a high probability that within 6 to eight weeks you’ll see substantial lean muscle gains.

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