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Putting On Lean Muscle Mass

Putting On Lean Muscle Mass. There is A Little Science Behind it All. In order for muscles to get bigger there is a process that the body must undergo. Muscle filaments (within the muscle) must be torn through strength training and exercise

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Putting On Lean Muscle Mass

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  1. Putting On Lean Muscle Mass

  2. There is A Little Science Behind it All • In order for muscles to get bigger there is a process that the body must undergo. • Muscle filaments (within the muscle) must be torn through strength training and exercise • There must be enough amino acids (from protein) in the body to rebuild these small tears in the muscle filaments • The muscle size increases when the muscle repairs the small tears larger than they were before in order to accommodate for more strain put on the muscle This process = Larger Muscles!!!

  3. 2 Key Ingredients • There are 2 key ingredients • Caloric Intake • Healthy Calories • Protein, What's the Big Deal? • Strength Training • Muscle Groups

  4. Caloric Intake • Basically to increase weight you need to consume more calories than you burn. • Equation for healthy weight gain: • 2 pounds a week= 1000 extra calories per day • 1.5 pounds a week= 750 extra calories per day • 1 pound a week= 500 extra calories per day • .5 pounds a week =250 extra calories per day • Use an online BMR calculator to find your daily calories needs to sustain the weight you are at right now then add these calories to your diet

  5. Healthy Calories • Choose calories that are rich in nutrients vs. “empty” calories • Ideal diet for healthy weight gain would be balanced • Low in sugar and unhealthy fats • Moderate to high in protein • Lean meats and nuts • High in nutrient rich foods such as fruits, vegetables, and low fat dairy products • Whole grains vs. refined grains • Low to moderate in carbohydrates • Complex carbs are better • Still need carbs in the diet to provide energy

  6. Protein, What’s the Big Deal? • Protein • For optimal weight gain, it is ideal to eat foods high in protein and low in sugars and processed foods • Muscles use amino acids found in protein to help rebuild muscles once they are torn down • However, when broken down in the body proteins still turn to calories so an excess of “leftover” calories will turn into fat

  7. Strength Training • 4-5 days a week to see results • Alternating Muscle Groups to allow muscles to rebuild and rest • For example, alternate lower and upper body workouts. • For Example; you can choose any muscle groups to work on any day just make sure to alternate which groups are worked in order to allow for rest and muscle rebuilding.

  8. Muscle Groups • When strength training, it is important to work all major muscle groups in the body to achieve muscular symmetry. • Major muscle groups to include: • Abs • Upper Body • Back • Chest • Arms • Shoulders • Lower Body • Legs • Butt and Hips

  9. Benefits of Lean Muscle • Higher Metabolism • Less Back Pain • Everyday Tasks will Seem Easier • Less Recovery Time • Increased Bone Density

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