3 Tips To Gain Lean Muscle Fast

If you are anything like me when I was new to weight training you've been actually losing weight rather gaining weight. In order to gain lean muscle mass you need to pack on the pounds and this is very difficult to do when you are steadily losing weight. If you have been searching for the best muscle building tips and stratagies then you need look no further. I'm about to share with you some of my secrets that have helped me gain more than 20 pounds of lean muscle in less than six months.

Before you another foot in the gym or spend another penny on fancy workout equipment the first thing you need to focus on is your protein intake. Without sufficient protein in your diet all of your painstaking efforts in the gym will be totally wasted. Protein is one of the key fundamentals to getting ripped and building lean muscle.

When you lift heavy weights you are actually causing very small tears in your muscles to form. When this happens, your body introduces protein to repair the tears. The more protein you have in your diet the better the tears will be repaired resulting in faster, more effecient muscle gain. Proper protein intake is largely dependent upon your body weight and sex. If you are a male, you need to take in approximately 1.5 grams of whey protein per day per pound of body weight. If you happen to be a female weight lifter then you need to take in 1 grams of soy protein per day.

In addition to proper protein intake, its just as important to make sure that you eat at least 4 complete meals per day. You should also eliminate snack foods such as candy, potato chips, cookies, pie, and sugary pop. I usually drink diet soda rather than normal soda and I also occasionally indulge in snack foods but I limit my indulgences to no more than 3 times per week. If you can eliminate your sugar cravings altogether, then the more power to you.

Finally, if you are currently lifting very heavy weights, it's very important to rest at least 8 hours per day with 10 hours being ideal. If you don't get enough sleep then your muscles won't have enough time to repair and your efforts in the gym will be in vain.


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