Lean Muscle

LEAN MUSCLE

There’s a certain art to gaining lean muscle mass whilst keeping body fat off. If you’re naturally thin then you’ll find this easier than most. However, for most men it will mean treading the fine line between eating enough to grow and eating too much that you put on fat. For that reason, planning is essential. These training, nutrition and supplement tips are a fundamental starting point.

TRAINING

Weight training is an obvious necessity. Use a combination of strength training (heavy weight for 3-5 reps) and hypertrophy training (medium weight for 8-12 reps). Perform High Intensity Interval Training (HIIT) for your cardio to get your body burning fat around the clock.

NUTRITION

First and foremost you’ll need to eat enough protein and overall calories to grow. Aim for a minimum of 1.5g protein per kg of body weight. Carbohydrate intake should be moderate and reflect your activity. So feel free to consume more on the days you perform a lot of physical activity. Steer clear of binges and consume plenty of vegetables to boost nutrient intake and promote good gut health.

SUPPLEMENTATION

Creatine, Branched Chain Amino Acids (BCAAs) and a recovery protein shake are your top three essentials. Creatine boosts strength and power whilst supporting muscle growth. BCAAs assist recovery and help preserve muscle mass. Look for a recovery shake with an even amount of protein to carbohydrate; approximately 30-50g of each is perfect. A fish oil and a multi-vitamin supplement are also worth taking to boost nutrient intake and reduce systemic inflammation. This will keep your joints health and ensure you feel vitalised and have enough energy to get through your workouts.

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