Are you looking to increase your lean muscle mass? Building muscle can be challenging, but it can become more manageable with the right strategies.
Lean muscle mass refers to the amount of muscle tissue in your body that isn’t covered by fat. Having a higher percentage of lean muscle can help you achieve your fitness goals, including strength, endurance, and a more toned physique.
In this article, we will provide six ways to increase lean muscle mass. So, keep reading as we explore these muscle tips a little more!
1. Follow a Proper Nutrition Plan
If you want to increase your lean muscle mass, follow a proper nutrition plan. A nutrition plan with the right macronutrients (proteins, carbohydrates, and fats) and micronutrients (vitamins and minerals) is essential for building muscle.
Protein
Protein is the most critical macronutrient for building muscle. It provides the amino acids necessary for muscle growth and repair.
The recommended protein intake for building muscle is around 1 gram per pound of body weight. You can get protein from various sources, including meat, fish, eggs, poultry, and plant-based options such as legumes and soy products.
Carbohydrates
Carbohydrates are another essential macronutrient for building muscle. They provide the energy necessary for intense workouts and help with muscle recovery. Complex carbohydrates, such as whole grains and vegetables, are recommended for muscle building.
Healthy Fats
Healthy fats are also crucial for building lean muscle mass. They provide energy and help with hormone production, which is essential for muscle growth. Sources of healthy fats include avocados, seeds, nuts, and fatty fish.
Minerals and Vitamins
Finally, micronutrients such as minerals and vitamins are necessary for building lean muscle mass. Ensure that your diet includes a variety of fruits and vegetables to get the required micronutrients.
2. Train With Weights
Training with weights is one of the best ways to increase your lean muscle mass. Resistance training, such as weightlifting, stimulates muscle growth by breaking down muscle fibres. When the muscle fibres repair, they become stronger and more substantial.
Focus on compound exercises such as squats, deadlifts, and bench presses. These exercises work great for multiple muscle groups and are more effective for building lean muscle mass. Be sure to gradually increase your weight to continue challenging your muscles.
Aim for at least three strength training sessions per week. Have rest days in between to allow for muscle recovery and growth.
3. Stay Hydrated For Optimal Muscle Growth
In addition to the previous tips, stay hydrated to increase lean muscle mass. Water plays a crucial role in many bodily functions, including muscle growth and repair.
When dehydrated, your body’s ability to transport nutrients to your muscles is compromised. That ends up hindering your muscle-building efforts.
Dehydration can also cause muscle fatigue and cramping. This makes it challenging to complete your workouts effectively. Aim to drink at least eight glasses of water daily and more if you’re sweating heavily during workouts.
To stay hydrated during workouts, consider drinking a sports drink containing electrolytes. Electrolytes, such as sodium, potassium, and magnesium, help maintain proper fluid balance, preventing dehydration and muscle fatigue.
So, drinking enough water and electrolytes is crucial for optimal muscle growth. Ensure you stay hydrated throughout the day and during your workouts to help maximize your muscle-building efforts.
4. Incorporate High-Intensity Interval Training (HIIT)
In addition to weightlifting, incorporating high-intensity interval training (HIIT) can also help increase your lean muscle mass. HIIT involves short bursts of intense exercise followed by periods of rest or low-intensity exercise. This training helps increase your heart rate, burn fat, and build lean muscle.
You can do HIIT workouts with various exercises, such as sprinting, jumping jacks, and burpees. Aim for at least 20-30 minutes of HIIT workouts two to three times weekly. That does wonders with increasing lean muscle mass.
5. Get Enough Rest and Sleep
When you work out, you’re breaking down muscle fibres. Rest days allow your muscles to recover and grow stronger.
Without proper rest, your muscles won’t be able to repair themselves. And you won’t see the results you’re hoping for.
Sleep is also critical for muscle growth. When you sleep, your body releases human growth hormone (HGH), which helps build and repair muscle tissue. Strive for seven to nine hours of sleep per night to give your body enough time to rest and recover.
6. Follow a Specific Supplement Guide
In addition to proper nutrition and exercise, supplements can help increase lean muscle mass. Here are a few supplements that can help:
Creatine
Creatine is a natural compound found in muscles that can help increase strength, power, and muscle size. It works by providing energy to your muscles during high-intensity workouts.
Whey Protein
Whey protein is a fast-digesting protein that can help with muscle recovery and growth. It’s an easy way to increase your protein intake and is commonly used by athletes and bodybuilders.
Beta-Alanine
Beta-alanine is an amino acid that helps improve endurance during workouts, allowing you to push harder and longer.
Beta-alanine works by increasing the production of carnosine in your muscles. Carnosine helps regulate the acidity in your muscles. That regulation delays the onset of fatigue and allows you to continue your workouts at a high intensity.
Deer Antler Spray
Deer antler spray is a controversial supplement that’s claimed to help increase muscle mass and strength. It’s made from the antlers of deer and contains a hormone called insulin-like growth factor 1 (IGF-1). This helps with muscle growth.
Final Thoughts on Increasing Lean Muscle Mass
Increasing lean muscle mass takes time, dedication, and the right strategies. Following a proper nutrition plan, weight training, incorporating HIIT, getting enough rest and sleep, and supplementing with the right products can help you achieve your muscle-building goals. By implementing these six tips into your routine, you’ll be on your way to building lean muscle mass and achieving the body you desire.
We hope you enjoyed reading this article and found it helpful. Be sure to check out our other fitness and wellness articles for more tips and advice!
