Warm up to create lean muscle mass

However, proper diet alone is not enough to create a lean mass. You will also need daily exercise, among which should be training with weights and aerobic exercise that will improve heart and lung function.

When lifting weights, it is important to remember that the individual should avoid exercises that are designed to build muscle in certain parts of the body, such as in the area of ​​the biceps. Instead, you can do sit-ups, chinups and bench press.

During training, it is important to know when to stop. Otherwise, you can overdo it and get injured. This can cause severe delay in accumulation in lean body mass. Instead this can be done by 20 repetitions of each exercise three times a week to allow the body to recover. Increase stamina and build lean muscle mass:

• First of all, measure the percentage of body fat before making any changes in diet and physical activity.
• Engage in strength training to create lean muscle mass. It is to train large muscle groups, such as the femur, tibia, gluteal, back muscles, shoulders, arms and abdominal muscles. Home Gyms with the most convenient to use, since they are not so expensive.
• No such thing as "spot reduction of weight" does not exist. Unless you lower your total body weight, increase strength will not happen.
• It is to spend more calories than you consume. Any active employment, such as mowing the lawn and cleaning the house, can help burn calories.
• You should also do exercises to strengthen the cardiovascular system. Aerobic exercise can increase the amount of calories burned, and endurance.
• In order to burn a pound of fat, you need to create a deficit of 3,500 calories. Reducing calorie intake or increasing consumption by 500 calories each day will result from the loss of 400-500 grams of fat per week.

Exercises to increase lean muscle mass

Exercise not only helps to lose fat, but help to increase lean muscle mass. During exercise muscles activated a lot at once, and the whole body workout is the most effective form of exercise for fat loss and build muscle mass. For example, squats are best suited to create lean muscle mass while burning unwanted fat. Squats can be combined with the movements of the upper body, such as the clean and press.

The equation of the ideal body: more muscle training = more calories burned + Create dry muscle = more fat loss + More muscle is created.

Some of the exercises are highly recommended for burning fat and creating lean muscle mass:

• Lifting weights - dumbbells, kettlebells, seizures, tremors, or a combination thereof.
• Exercises woodcutters, such as exercise and nuclei, saws and sandbags.
• Combinations of push-ups, including the lifting of the knees, alternate lifting one arm push-ups with a raised leg.
• The combination of exercises with balls filled with sand.
• The combination of sit-ups, sit-ups and push-ups including squats and arm movements, squats on one leg while lifting dumbbells.

Tips for creating lean muscle mass

Strategies to build muscle mass can lead to drastic changes in lifestyle. You need to combine as much as possible exercises to significantly increase muscle growth.
  Start with 3 saturated lifting weights exercises every two days.

• Do only one exercise for each part of the body during a workout, but do different exercises for each body part.
• Carbohydrates should be consumed in liquid form in a ratio of 2: 1 to proteins after training.
• Drink at least 4-6 liters of water a day.
• Ideally, strive to ensure that the increase of about 2, 5 kg of lean body mass in a month, as any excess of this amount would lead to an accumulation of fat.
• Eat several servings of fruits and vegetables every day.
• Successive exercises with barbells and dumbbells every 2 weeks.
• Observe mode program for at least 12-16 weeks before the next try.
• Eat whole eggs, chicken, lean beef Beef - Meat Guide Which are good sources of high quality protein, the building blocks for muscle.
• If you train with someone, it might become an additional stimulus to accelerate muscle growth.
• Do not exercise on an empty stomach.
• You can hire a professional coach who will monitor the process of training and health.
• The half-hour yoga class Yoga - the way to preserve youth and health of skin   or stretching exercises can bring many benefits.
• At the beginning of each of the training exercises to the most underdeveloped muscle groups.
• Avoid foods exposed to processed, packaged foods and fast food.
• Sleep at least 8 hours.
• Take a cold shower after every workout by lifting weights.
• Eat at least 1 g protein per 400 g of lean body mass per day.

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