Most of us want to gain muscle, not only to enhance our physical appearance, but to also improve our overall performance in important everyday tasks. Of course, building muscle takes exercise, but in order to effectively gain lean muscle for that toned look, it takes a crucial combination of a number of different exercises. And don’t forget that a good diet influenced by a Macro Meals meal prep plan, is also benificial for optimising your leanness.
WORK WITH THE WEIGHTS
Don’t worry, you won’t get bulky overnight, your genetics plays a huge part in how quickly you add muscle to your frame.
You’ll need to get weight training at least two times per week, while focusing on your major muscle groups. Although there are plenty of exercises you can do without the gym, weight training will usually involve having to pay a visit to one, just so that you have the right equipment for the job. Plan to do 2 or 3 sets of weights, and do 8 to 12 repetitions for each set to really start seeing the best results.
Allways pick a weight that’s more difficult for you towards the end. Having a heavier weight to lift for the last few reps can be very beneficial when it comes to strength and resistance training. Quality of the rep is so much more beneficial than lifting with your ego! Resting between weight-training sessions is really important, and you should aim to leave at least 48 hours between session to let your muscles and CNS (central Nervous System) to repair itself.
HONE YOUR HIGH INTENSITY TRAINING
Using weights to increase your muscle mass is essential, but having a high body fat percentage can make achieving that lean toned look difficult. For that sought after definition, you’ll need to ensure your calories are in check, if you are over eating you will never appear lean. If you are eating more calories than your body needs then your body will store these excess calories as FAT! You still need to consume an adequate number of calories each day to avoid potential muscle atrophy. Consisting of around 2,600 to 3,200 for active men and 2,000 to 2,400 for active women, per day. BUT REMEMBER EVERYONE IS DIFFERENT! We can help, just GET IN TOUCH.
All the training will miss the mark if you don’t combine it with a strong and healthy Macro Meal prep plan. Having a healthy diet is always recommended in any walk of life, and by taking in the right foods at the right time, you’ll be able to fully support the development of increased lean muscle mass.
Just like any bodybuilding meal prep, you’ll need to include good amounts of high quality protein in your muscle focused diet. This can include eating plenty of poultry and lean red meat, but don’t worry, there are also plenty of ways to hit your protein goals as a vegetarian too.
REMEMBER TO REST
It’s also important to remember that getting enough sleep is essential when it comes to developing lean muscle. You always need adequate rest to help your body recuperate from the stresses of daily life, but if you’re attempting to build muscle, your body will be even more dependent on a good regular sleeping pattern.
As you drift off into a peaceful slumber your growth hormone production will accelerate and your body’s protein synthesis will rise. You should aim for between 7 and 9 hours of sleep each night in order to really optimise your lean gains.