Just some quick tips for those trying to get a lean body: You need to lose fat and tone muscle to increase lean body mass. Lean body mass is the sum of the non-fat parts of the body, like your muscles and organs. 1. Don’t drastically cut back on calories. If you want to build a sculpted body, those muscles need fuel. Don’t eliminate more than 300-500 calories per day, and don’t drop below 1,200 calories per day. 2. Muscle needs fuel in the form of protein. Generally, women trying to increase lean body mass should eat between ½ to 1 gram of protein per pound of body weight daily. Feed your muscles with protein from lean fish or lean meat (salmon, tuna, chicken, and turkey), beans, or plain, non-fat Greek yogurt or Quinoa Protein Bars. 3. Healthy fats, like those found in cold-water fish, olive oil, or avocado, contain more healthy fat per gram than protein, giving the body an efficient fuel source for muscle-toning workouts. 4. You can use weights to create lean muscle without adding extra bulk. High reps with low weight is normally common for tone but sometimes lifting heavier weights with lower reps can work just as well, all depends how your body works! 5. Cardio, Cardio, Cardio!! Short, high-intensity cardio workouts are the perfect partner for muscle-toning exercises because they help burn the layers of fat that cover muscle. Tabata-style training is a great way to add cardio to your routine—especially if you’re short on time. 6. Vitamin D is important for increasing lean body mass because muscle tissues use it to synthesize proteins. Your body produces it naturally when it’s exposed to sunlight.
Posted on: Sat, 16 Nov 2013 18:52:47 +0000
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