How to Build Lean Muscle Mass!

Anyone want to learn how to get rid of unsightly fat and build more lean muscle?  There is a way to do this without compromising your diet very much.  Ladies, firm up that figure!  Men, build up those shoulders.  Get rid of some fat tissue.  All it takes is work. . .pay attention now!

1. Hit the weight room.  Plan four muscle groups to work.  Do not work the same muscle group continuously.  Give each muscle exercised at least 3-4 days to recover.

2. Perform three sets of 10-15 repetitions before muscle failure (that's when you can't do another repetition).  So in the first set of repetitions, let's say you lift enough weight to do all 15 repetitions.  The second set you can only complete 12 repetitions and the third set you can do 10 repetitions.  Well done!  That's probably the right amount of weight to be lifting.  Perform that series of sets for each muscle group.  When you can comfortably finish all 15 repetitions for all three sets, load some more weight on!

3.  Eat protein at each meal (don't forget to eat breakfast!).  High quality protein comes from fish and seafood, poultry, and beef.  Lower quality protein comes from eggs, beans, nuts, and milk.  The sooner you eat after your workout, the better.  Maximum time after a workout to eat should not exceed one hour. 

4. Divide your body into three areas: upper body, lower body, and core (trunk).  At each workout, pick one area to exercise OR one or two muscles from each of the three areas to exercise.  DO NOT continuously work out the same areas or the same muscles.  Alternate the areas or the muscles.

5.  Diversify the way you workout each muscle.  For example, if you did crunches to workout the abdominal muscles on Monday then on Wednesday or Thursday lie on your back and do some leg lifts.  Do not repeat the same exercises to work out the same muscle!

6.  To put lean muscle building on the fast track try this: after your three sets of 10-15 repetitions to muscular failure, drop the weight down and do a fourth set of 10-15 repetitions (not for the faint of heart - this last set is TOUGH!)

7.  Train 2 to 5 times per week for 45 minutes to an hour each time, depending on how fast you want results.  Make sure you give your body time to recuperate, rest, and rebuild.  During recuperation, resting, and rebuilding, EAT!  Do not allow yourself to starve.  Do not skip meals.  Avoid processed sugary foods and alcohol (avoidance does not mean that you can never consume these, just minimize your consumption). 

8.  Use your mind!  It will always be the biggest muscle to train!  You can gain 10 pounds of attractive muscle weight while you lose fat tissue.  That dumbell weight you see in the gym should not defeat you!  Go after that thing and show him who is boss.  (Big time disclaimer here - make sure you get some professional supervision the first time or two you go into a gym.  Proper lifting technique and good form should NEVER, EVER be ignored when lifting weight!  Improper use of weights can cause ugly injuries!)

Want more information?  Come to Diet and Exercise Class at the Rathburn Chiropractic Clinic on Tuesdays at 6 pm.  You'll learn a whole bunch more by attending.  You must call the office and tell us you will attend. 

601 924 4647