When one starts a work out regimen, the goals for each person are as different as the techniques to achieve them. There are particular methods and strategies that really must be adhered to for each goal to have a maximum potential for success. As an example, in order to bulk up there are specific ground rules of nutrition and resistance training that must definitely be followed, just as there are specific strategies and systems needed to slim down and lose weight.
As with any health and fitness goals, at least 50% of a successful result is dependant on nutrition. To begin with, nutritionally an individual expecting to gain lean muscle mass will naturally follow a diet like somebody hoping to lose fat. The one core difference is, between the 2, being that to gain lean muscle mass, one has to consume a good deal more lean, nutrient dense calories than the individual trying to lose fat. Some food requirements can be offset with suitable supplements (like protein shakes and meal replacements) , but for the most part there's still a large calorific intake required.
The main focus of a lean mass diet revolves around lean and high quality sources of protein, quality low-fat fiber, fruits and vegetables, and limited complex carbohydrates. Most importantly, junk food is absolutely forbidden.
Good sources of protein include:
- Lean turkey and chicken
- Grass fed beef and bison
- Cold water oily ocean fish (Salmon, Tuna, Sea Bass)
- Fat-free milk or soy beverages
- Soy beans
- Whey protein powders (found in healthfood outlets everywhere)
Fruits and Vegetables:
- Green and brightly coloured vegetables
- Dark leafy greens and lettuce
- Fresh fruits and berries
- Capsicum, bell peppers
High Fiber Foods:
- cooked navy beans
- canned baked beans
- cooked lentils
- dates
- raisin bran cereal
- bran muffins
- cooked artichoke
- whole wheat spaghetti
- almonds
- apple (w/skin)
You can accompany any mixture of the above foods with the following:
- baked potato (with fat free sour cream)
- brown wild rice
- corn on the cob
- wholeweat tortillas
- Always drink at least 2 liters of water every day, and electrolyte replacements (Gatorade) while working out.
Weight lifting styles will change a little bit between somebody trying to bulk up, to the person that only wishes lean muscle gains. This is just because lean mass is a more targeted and specific goal. You just have to work a little smarter and be more nutritionally conscious so as to guarantee lean mass gains. However the guidelines do stay the same. For instance, in both cases the muscles must be worked to failure to achieve a good level of success.
One technique that has proven extremely effective for many people is the "10 sets of ten reps" system, which has been about for quite a while.
Here is a short illustration of how a "10 sets, 10 reps" system works:
- Choose a weight you can successfully lift for 16 to 18 reps.
- Do 1 set of only 10 reps using this weight.
- Rest for 60 seconds exactly.
- Repeat it with the same weight, doing 10 reps, until 10 sets are completed (resting only 1 minute everytime)
As with any successful weight training programme, it is always sensible to work out only a few body parts every day permitting at least 48 hours of rest in between. A fine example of this would be as follows:
- Day 1: Back + shoulders + triceps + chest + biceps
- Day 2: Cardio + abs
- Day 3: Quads + hamstrings + calves + *abs
- Day 4: Cardio only
- Day 5: Back + shoulders + triceps + chest + biceps + *calves
- Day 6: Cardio + *abs
- Day 7: Rest
*Since abs and calves are muscles that are used considerably in everyday life, it is frequently difficult to achieve significant gains. This is the reason why there are extra days planned for each. If over-training becomes a concern with your abdominals or calves, simply drop one workout day for each muscle, maintaining a staggered schedule. Learn more.
Following this diet and weight lifting/cardiovascular outline, there's a high probability that inside six to 8 weeks you'll see significant lean muscle gains.
As with any health and fitness goals, at least 50% of a successful result is dependant on nutrition. To begin with, nutritionally an individual expecting to gain lean muscle mass will naturally follow a diet like somebody hoping to lose fat. The one core difference is, between the 2, being that to gain lean muscle mass, one has to consume a good deal more lean, nutrient dense calories than the individual trying to lose fat. Some food requirements can be offset with suitable supplements (like protein shakes and meal replacements) , but for the most part there's still a large calorific intake required.
The main focus of a lean mass diet revolves around lean and high quality sources of protein, quality low-fat fiber, fruits and vegetables, and limited complex carbohydrates. Most importantly, junk food is absolutely forbidden.
Good sources of protein include:
- Lean turkey and chicken
- Grass fed beef and bison
- Cold water oily ocean fish (Salmon, Tuna, Sea Bass)
- Fat-free milk or soy beverages
- Soy beans
- Whey protein powders (found in healthfood outlets everywhere)
Fruits and Vegetables:
- Green and brightly coloured vegetables
- Dark leafy greens and lettuce
- Fresh fruits and berries
- Capsicum, bell peppers
High Fiber Foods:
- cooked navy beans
- canned baked beans
- cooked lentils
- dates
- raisin bran cereal
- bran muffins
- cooked artichoke
- whole wheat spaghetti
- almonds
- apple (w/skin)
You can accompany any mixture of the above foods with the following:
- baked potato (with fat free sour cream)
- brown wild rice
- corn on the cob
- wholeweat tortillas
- Always drink at least 2 liters of water every day, and electrolyte replacements (Gatorade) while working out.
Weight lifting styles will change a little bit between somebody trying to bulk up, to the person that only wishes lean muscle gains. This is just because lean mass is a more targeted and specific goal. You just have to work a little smarter and be more nutritionally conscious so as to guarantee lean mass gains. However the guidelines do stay the same. For instance, in both cases the muscles must be worked to failure to achieve a good level of success.
One technique that has proven extremely effective for many people is the "10 sets of ten reps" system, which has been about for quite a while.
Here is a short illustration of how a "10 sets, 10 reps" system works:
- Choose a weight you can successfully lift for 16 to 18 reps.
- Do 1 set of only 10 reps using this weight.
- Rest for 60 seconds exactly.
- Repeat it with the same weight, doing 10 reps, until 10 sets are completed (resting only 1 minute everytime)
As with any successful weight training programme, it is always sensible to work out only a few body parts every day permitting at least 48 hours of rest in between. A fine example of this would be as follows:
- Day 1: Back + shoulders + triceps + chest + biceps
- Day 2: Cardio + abs
- Day 3: Quads + hamstrings + calves + *abs
- Day 4: Cardio only
- Day 5: Back + shoulders + triceps + chest + biceps + *calves
- Day 6: Cardio + *abs
- Day 7: Rest
*Since abs and calves are muscles that are used considerably in everyday life, it is frequently difficult to achieve significant gains. This is the reason why there are extra days planned for each. If over-training becomes a concern with your abdominals or calves, simply drop one workout day for each muscle, maintaining a staggered schedule. Learn more.
Following this diet and weight lifting/cardiovascular outline, there's a high probability that inside six to 8 weeks you'll see significant lean muscle gains.
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