Building lean muscle mass on women?
Hi im starting back at the gym i was wondering what excercises/ machines i would use To build lean muscle mass im a woman so i dnt want to be too bulky but i want to build sum lean muscle any help appreciated thanks.
How to build lean muscle...?
Eat a lot of protein and exercise. Put yourself on a controlled diet with limited fats. Eat three meals a day and don't skip meals, if you must eat between meals, try a protein bar. If you skip meals your body with think you are not receiving enough nutrients and it will pack away all the fat it gets.Try to steer away from meat and eat more peanut butter, if you must eat meat try eating fish or turkey. exercisetv.tv provides a lot of different exercises to get you in better shape. I suggest doing something on there with like a half hour brisk walk as well, with walking you won't build bulky muscle, you just burn calories. Traning with weights is not a good way to build lean muscle, use multi-joint aka compound exercises. Stick to a limited number of sets, don't go for like 600 sets try and stay around 4 or 5 with 30 or 40 reps depending on what you are doing. Also, allow your body to regenerate itself by getting sleep. I hope this helped, Trevor
Muscle Building Diet Plan?
im 5'6" i weigh 140 and ive almost got a 6 pack. lower two are the tricky ones. to bulk up in muscle just try to eat normal. not too much junk and you should be fine. because you are working out a diet isnt a strict thing. honestly it only matters if you wanna look like the people in those videos. thats a bit drastic. invest in whey protein, thats its intention (build muscle)
Building lean muscle, best workout plan?
Hi Brandon, my hubby is a gym instructor, so He is always talking about work whether i want to hear about it or not : ) However doing light weights and lots od reps + an hour of cardio is not going to build you much muscle. This is because you are using a lot of energy and calories raining in this way. To build muscle you need plenty of calories and a good workout plan. You need to stick to a handful of the big exercises which include the dead lift, the squat, bench press, dips, chin ups, bent over rows etc. Forget the exercises like leg curls, leg extensions, triceps exercises, and any machine work. Exercises like these will not build much muscle. The big exercises hit lots of muscles in one go. For example the dead lift will it your legs, your back, your chest, your shoulders, forearms, and your neck. Your body has to work really hard to do the big exercises, and it will grow to cope with them, so stick to just the big exercises. Day 1. Squats bench press standing press Day 2. dead lift pull ups bent over row Always do a warm up set with a light weight and then 3 sets with a weight where you can just about complete 8-12 reps on each exercise. Once you can hit 12 reps for an exercise, add a couple of pounds and start again. Keep repeating this and the weight will keep going up and so will your muscle. It is important not to train too much because these exercises take a lot out of you, so always have 2-3 days of rest between each session. Your body will only grow if you give it enough rest and plenty of healthy calories. Too many people train too often, and it is this that prevents muscle from growing. Hope this helps, take it easy.
How to build lean muscle?
I just started weight lifting a month ago. If I want to build lean muscle, is 4 sets of 15 reps a good amount? I use a 15 lb dumbbell because the last few reps give me the burn. And what should my diet be like? 45% protein, 45% carbs, 10% fat?
Muscle building diet.?
What type of diet is best for muscle development? I'm just now starting to build up, and I know there's an important aspect of food intake that goes with exercise.
What is the best Indian diet plan for muscle building?
Following meals are about as universally bodybuilder-friendly as they come. These foods can help your muscles grow.Take this below listed all 8 meals per day.Meal:150m oats, 3 banana, 4 eggs, 2 whole eggmeal 2sprouts 50gm 2 banana 1 glass milk with peanut butter 2 spoonmeal 3Breakfast 2 potatomeal 4chappati daal sabji / 250gm chicken 120gm salad / 100gm paneermeal 530gm oats 2 brown breed sandwich/ lassi/ taak/omega 2meal 630gm oats 2 banana 3 eggsmeal 7chappati daad sabji / 200gm chicken / 100gm paneer with 100gm saladmeal 81glass milk and FrootTIPS -Do not eat a too much at a timeEat after every two & three hours in small portionDrink five litres of water everydayDrink a lot water everydaySleep 8 hrs every nightStretch 5 minutes before exerciseTake multi vitamin'sMuscle can only get stronger and bigger by stimulating it through hard exercise, helping it to recover with high-performance nutrition and giving it rest.
Is my diet plan correct for muscle building?
Your diet seems to be low in protein. You have not mentioned your current height and weight which would decide your daily protein requirement. The general rule is 1.5-2 grammes of daily protein per kg of body weight. You will also need to increase your daily intake of food to around 1.5 to 2 times of your normal diet, around 3000-4000 kcal. Depending on the size of your wheat bowl, chapatis and rice you can fulfill those requirements quite easily, but it getting proteins is harder especially with a vegetarian diet. The best vegetarian source of proteins is soyabean but it also contains phyto-oestrogen so you have to keep its consumption down to 2-3 times a week. Other good sources are beans and pulses . However all these sources are very poor compared to animal sources like eggs and lean meats. If you can add egg to your diet start with 4-6 eggs boiled per day. (And eat the yolks too, they have 40% of the egg protein). If not, then you will have to take protein supplements. Ask your gym instructor about this.
What is the best Indian diet to build lean muscle? How can I manage my diet on easy to available food?
Unfortunately most of the indian diets are not protein sufficient. The golden rule is to consume 2gms of protein per kg of body weight. Egg whites, chicken, Chick peas, paneer, fish, legumes, Beans are some of the protein sources. Don’t cut out the carbohydrates instead replace it with complex carbohydrates like brown rice, oats, wheat bread( don’t consume wheat items if you are gluten intolerant), Grains, Ragi, etc. Eat Bananas, pumpkin seeds, etc. Eat lot of fibre rich food, vegetables, Dal and fruits. Suppose you are opting for supplementation replace only 25 to 30% of protein percentage with supplementation. Whey protein better. I can’t generalize a plan but i will how your daily food look like.Morning - A bowel of oats, Fruit Juice, 2 egg whites.Lunch - 150 to 200gms( the numbers may vary) of chicken breast or fish or any other meat source, brown rice and lots of vegetablesPreworkout - Banana, Whole Grain BreadPostworkout - 6 to 8 egg whites, protein supplementation with some complex carbsDinner - chappatti Roll with Dal and Vegetables.This is how a regular day eating schedule should look like. But this is a hardcore bodybuilding diet. You can make tweaks in this and can make your own diet chart. But make sure you get 1.5 to 2gms of protein for every kg of bodyweight daily. Give it a try. Good luck