Several things could explain why you’re not building lean muscle as quickly as you’d like to and most of them are completely under your control. Let’s uncover 5 tips for building lean muscles so you can make the changes needed to make all your hard work pay off.
Fuel Your Body Pre And Post-Workout
What is the purpose of protein synthesis you ask? Cells use this process to produce proteins that power proper function and development. In other words, when you don’t drink your aminos and eat healthy carbs before working out, your cells don’t perform at their best because they don’t have the fuel they need.
Additionally, exercise increases blood flow to your muscles, so drinking a carbohydrate-amino mixture before your workout leads to a greater uptake of the amino acids in your muscles.
Your post-workout meal should be high in fast burning carbs and protein. When you work out you’re destroying your muscles so they can build themselves back bigger and stronger. Without the proper fuel to do so, muscle growth will be compromised.
Keep in mind is that liquid meals are absorbed faster. Drink one 30 to 60 minutes before your workout and one 30 to 60 minutes after your workout.
It’s true that your body needs protein to grow, but adequate protein alone does not equal growth. You must also consume enough calories day-to-day.
The bottom line is, if you don’t consume enough calories, then you’re not going to grow.
Strive for an anabolic state during and after training. During an anabolic state, your muscles have energy for growth and maintenance. Think of it as a state of building up.
In order for the body to enter an anabolic state, it must have a source of energy. Foods or supplements rich in nutrients enable muscle tissue to receive the energy it needs.
When you don’t consume enough food, the body begins to break down tissues for fuel. This ultimately harms healthy muscle and body tissue after extended periods of time.
Eat And Track Your Macros
- Carbohydrates are needed to fuel exercise.
- Without an adequate supply of protein your body will turn to muscle tissue for quick fuel.
- There is a direct relationship between fat and testosterone levels.
What do macros have in common? They are all necessary for building lean muscle. Eating an adequate supply of calories might be a no-brainer, but empty calories do very little for you.
Eating a proper ratio of high quality macros keeps your body from having an energy crash during workouts, allows you to train longer and harder, and helps your muscles repair quicker.
Train To Failure
Now that you’re clear about how and when to fuel your body, let’s talk about training.
Training to failure means doing so many reps that you physically can’t complete another one in good form. The goal is to trigger ultimate muscle growth by pumping maximum blood to the area.
Training to failure increases the secretion of muscle-building hormones, like testosterone and HGH. Additionally, training to failure boosts strength levels and helps break plateaus. By training to failure, you create an enormous stimulus for growth.
Take Time Off
Your muscles grow when you’re resting, not when you’re working out.
The number one overlooked factor in building lean muscles is rest. This is understandable. No self-respecting bodybuilder wants to get caught laying around. They’d rather be pumping iron.
However, if you don’t rest, then how can your muscles grow? Intense training is the stimulus for growth, but afterwards your body is essentially “broken down.”
Muscles need the proper nutrients and recovery time to grow bigger and stronger. Set aside a day or two of rest each week.
Stronger Every Day
There’s no secret to building lean muscles. Although the process isn’t complicated, it does require commitment and consistency. By challenging your body on a regular basis and fueling with proper nutrition, results are sure to follow.
Make The Most Of Your Workouts
Setting a strict workout schedule helps encourage you to push yourself harder every time you visit the gym. Fitmeup tracker saves you time and gives you the freedom to concentrate on the process of training. Fitmeup records information about your workouts, makes a detailed analysis and presents your progress in graphical diagrams.
Take advantage of Fitmeup and you’ll always be a step ahead of the competition.