Are you looking to build lean muscle mass but aren’t sure how to do it?
Building lean muscle mass isn’t an overnight process. It takes hard work, dedication, and of course, the right nutrition and exercise plan. How do you build lean muscle mass?
Check out this guide to learn the top tips for building lean muscle mass.
Eat More Calories
While it may seem scary to eat more calories, as we tend to associate more calories with fat gain, increasing your caloric intake is the only way you’re going to build muscle.
If you’re in a caloric deficit, you’re not only at risk of losing fat, but you’re also at risk of losing muscle. To determine how many more calories you need to consume, you first need to figure out your basal metabolic rate (i.e., the number of calories you need to eat each day if you’re not doing any activity).
Here’s the formula for women: (your weight in kilograms x 10) + (height in centimeters x 6.25) – (5 x your age in years) – 161
Here’s the formula for men: (your weight in kilograms x 10) + (height in centimeters x 6.25) – (5 x your age in years) + 5
Once you get this number, you’ll then need to multiply it by 1.2 – 1.9 depending on how much you exercise. Since you’re working to build muscle, you should be performing medium to intense levels of exercise each week.
If you do a medium-level of exercise (3 to 5 workouts per week), then multiply your answer from the BMR formula by 1.5. If you exercise 6 to 7 times per week, multiple your answer by 1.725. If you do intense exercise every day and work a physical labor job, then multiply your answer by 1.9.
Finally, to increase muscle mass, add 500 to this number. The final number will tell you how many calories you should eat per day to gain one pound of muscle per week.
Eat More Protein
It’s not just about eating more, it’s about what you eat. Protein helps to build strength and lean muscle, so you need to add more of it to your diet.
Here are some protein-rich foods to add to your diet:
- Beans and legumes
- Nuts and seeds
To gain muscle, you need to eat 1.2 to 1.7 grams of protein per kilogram of body weight.
Lift Heavy Weights
Last but not least, to build lean muscle mass, you need to lift heavy weights. Each week, you should slowly increase the number of weights you perform or how heavy of weights you’re lifting.
Here are some tips for lifting heavier weights:
- Check your form, and lower your weights if you start to compromise your form
- Take time to warm up and properly cool down
- If you’re new to weight lifting, choose a low starting weight and build from there
Also, make sure you take time off between each lifting session so your muscles can recover.
Building Lean Muscle Mass: Time to Bulk Up
Now that you’ve read this guide on building lean muscle mass, it’s time to put these tips into action. Remember, building lean muscle mass takes time, but if you stick to your diet and exercise plan, you’ll start seeing and feeling the change.
Be sure to check back in with our blog for more weight lifting tips and tricks.