The gaining muscle mass is a tough task but not impossible. For gaining muscle it is very important to gain only lean muscles otherwise it will make the look of your body unhealthy. The lean muscles make your body to look attractive and fit. Moreover, getting quality lean muscle mass is bit challenging. If you are not aware of to get lean muscles then maybe you end up the packing too many fats and not sufficient lean muscles. (Also read: How to build muscular chest with the help of non-bench exercise)
Let’s know how to get lean cleaner and quality muscles.
Eat the Right Balance of Macros
You need a macro-nutrient adjustment when it comes to gaining lean mass. Gaining lean muscles does not mean to eat always and anything. It is well-known fact that protein makes muscles and consumption of carbs provide energy to fuel the workout. If you are consuming few protein calories and far too many carbs, you will gain less muscle and store those extra carb calories in fat. For better results consume at least 1 to 1.5 g of protein per pound of body weight 1. 5 to 2 g of carbohydrates per pound; 0.5 g of fat per pound.
Eat Fewer Calories
The majority of people think that to gain muscles you need to consume a lot of calories but this is not absolutely true. Calorie intake should depend on your body type. The extra 500 calories enough to gain weight. For better results start gradually and increase by 100 to 200 calories per day. (Also read: Single-leg exercises for strong glute muscles)
Get Most of Your Calories From Natural Whole Foods
You have to consume more calories if you want to gain weight. But the calories should not come from the food low in quality as higher quality foods provide higher quality results. The foods such as potatoes, brown rice, whole grains, starchy and green vegetables are a good source of carbs. For proteins choose lean cuts of meat, poultry, whole eggs and non-fat dairy and pick healthy fats such as olive oil, avocados and nuts.
Use Cyclic Bulking
One of the best ways to add lean muscles is diet technique of cyclic bulking. In this technique, you alternate between high-calorie bulk phases and low-calorie cutting phases. The first phase of cyclic bulking was 2-weeks of bulk, followed by 2-weeks of a cut. (Also read: What are the tips for strengthening your arms, chest, abs, hips, and shoulders)