Building lean muscle is a matter of discipline and dedication. You want to arrive in muscle mass but certainly not arrive in fat. In addition, you should also be careful that you grow through training and no breaks muscles. A body of which the muscles are clearly visible is the result of a low body fat percentage.
Your Diet
The key to a sleek and sporty body is a good amount of food calories for muscle growth but not too much so that you build up fat. This can be difficult and means that you are training well to sit together as well as your diet. A fit and muscular body is the result of a low percentage of fat. Through trial and error you get through your diet and workout and you finally figure out what the right formula for you is so as to promote muscle growth and reduce fat. Always try to eat good carbs like brown rice, whole wheat pasta and whole wheat bread.8:00 breakfast
· 2-3 multi grain bread with 3 stir-fried proteins in 1 tbsp olive oil, seasoning to taste
· A handful of grapes
· 1 glass of fruit juice
· 2 capsules Omega 3 capsules
· 1 multivitamin
· 1 capsule Green tea extract
· 1 capsule HMB
10:30 getaway
· Portion fruit
· A handful of unsalted almonds
13:00 lunch
· 200 g cooked chicken breast
· 1 medium boiled potato
· Green salad with 1 tbsp olive oil.
· 1 capsule of green tea
· 1 capsule HMB
15.30 between
· 1 multi grain bread with chicken breast (siege)
45 minutes before training
1 serving Massive Pump with 300 ml of water
18:00 supper
· 200 g lean ground beef, fried in olive oil 1 tbsp.
· 100g (uncooked weight) multi grain pasta
· Tomato Sauce
· 1 capsule EGCG green tea
20:30 evening snack
· 150-200g 0% fat yogurt
· Portion fruit
· Whey protein
Workout
Training for lean muscle generally means a combination of weight training and cardiovascular workouts. Weight training ensures the growth and development of your muscles, while cardio training helps to get rid of excess fatThe following training is based on training 3 times a week. Make sure you take rest after each training one day. It is important that you perform the exercises correctly. Grab a weight that is challenging but not too heavy for you. If you do the last repetition should the effort.
Start your workout with a good warm up and round it off with a good cool down.
Day 1: Weight Training
| Exercise | sets | number of repetitions |
| bench press | 1-3 | 8-12 |
| dumbell flys | 1-3 | 8-12 |
| Shoulder Press | 1-3 | 8-12 |
| Lateral raise | 1-3 | 8-12 |
| Triceps pushdown | 1-3 | 8-12 |
Enter a cardio workout of 20 minutes. Choose something that you enjoy. In the hall you can choose a cross trainer, step machine, bike, rowing machine, etc. The intensity of training should be around 70 to 80% of your maximum heart rate.
Day 2: Weight Training
| Exercise | sets | number of repetitions |
| squat | 1-3 | 8-12 |
| deadlifts | 1-3 | 8-12 |
| leg curls | 1-3 | 8-12 |
| calf raises | 1-3 | 8-12 |
| crunches | 1-3 | 8-12 |
Enter a cardio workout of 20 minutes. Choose something that you enjoy. In the hall you can choose a cross trainer, step machine, bike, rowing machine, etc. The intensity of training should be around 70 to 80% of your maximum heart rate.
Day 3: Weight Training
| Exercise | sets | number of repetitions |
| Lat pulldown | 1-3 | 8-12 |
| Upright rows | 1-3 | 8-12 |
| seated rows | 1-3 | 8-12 |
| back raises | 1-3 | 8-12 |
| bicep curls | 1-3 | 8-12 |
Following cardiovascular workout
Enter a cardio workout of 20 minutes. Choose something that you enjoy. In the hall you can choose a cross trainer, step machine, bike, rowing machine, etc. The intensity of training should be around 70 to 80% of your maximum heart rate.
I recommend that you seek the advice of a medical professional before starting an exercise program. This exercise should only be considered as guidelines and should be adapted to meet your individual needs and your current fitness level.
Here is my best Workout programmes that can give you an awesome head start. Check them out and find any that fits your schedules and budget. These are programs that I recommend.
- 20 Full Body Training Programmes
- Mastering High Intensity Programmes
- Bodybuilding Beginners Programme
Supplements
The following supplements are known to promote the increase in lean muscle mass. Combine these supplements with "your diet" in the "lean muscles."Omega 3 fish oil
multivitamin
Green Tea Extract
HMB
Whey
Massive Pump
