It is believed that the human body consists of fat and lean mass. Both of these quantities are measured in percentage to each other. Fat mass includes all the fatty tissues of the body, and fat-free - bones, internal organs and muscles.

The term "dry muscle mass" indicates that the muscles are part of the lean body mass. Currently, there is a fashion trend in the toned body with relief dry muscles. Fitness experts, doctors and various health agencies recommend to increase the amount of lean muscle mass, the presence of which is a sign of health, in contrast to the large amount of body fat.

The benefits of lean body mass

Dry muscle mass is recommended for weight loss, as it helps to improve metabolism, allowing you to burn more calories and store less fat. To create lean muscle mass you need to consume a certain amount of carbohydrates, proteins and fats. Creating lean muscle mass needed to improve the overall health and fitness.

Diet to build lean muscle mass

To create lean muscle mass should not drastically reduce the intake of those foods you used to eat. The human body needs energy to build muscle mass. The sharp restriction diet Diet: food, without which you can not do   It causes the body to begin consumption dry muscles that could lead to slow metabolism. All this does not lead to weight loss.

Specific guidelines explain what kind of foods should be consumed at taking into account the calories contained in them. For example, if you consume 1,500 calories a day, you may need to increase your intake by 300-500 calories per day to achieve this goal. Creating lean muscle mass requires adherence to a well-balanced diet that includes foods that contribute to this process. Protein should make up no more than 20% of the total diet. Protein should be obtained from fish and poultry, as well as other products with low fat content. Roasting can lead to a significant increase in the level of saturated fats that are potentially harmful to your health.

A maximum of 70% of the diet should be carbohydrates. Avoid consumption of sugars, such as those found in candies and other sweets. They are best replaced complex carbohydrates such as, for example, vegetables, and whole grain products. Increased fiber intake is also necessary to improve the general well-being.

Approximately 10-15% of your diet can make fat. These should include healthy fats, such as olive oil Olive oil: useful properties   and omega-3 fatty acids.

Despite the fact that the creation and maintaining of lean muscle mass through the low-carb diet Low-carb diet   It may seem easy, in fact it is not as easy as it seems. When you deprive your body of carbohydrates, insulin levels in the blood decreases. Narrow glycogen levels leads to the accumulation of the protein. The key is to reduce the consumption of carbohydrates to burn fat and maintain protein intake. But in fact, obese people formation of muscle mass is much slower than in lean.

Also, there is a risk of further reduction of glycogen by increasing the intensity of exercise and enhanced fat burning. Follow a low-carb about eight or nine weeks, then take a break for a period of one day to two weeks to give your body a chance to rest physically and mentally.

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