Increasing lean body mass need some changes to your lifestyle, exercise, and diet routine. Anavar stack is best and quickest way to increase lean body mass and lose body fat. It is also important to decrease the overall body fat percentage. It helps to decrease weight while improving lean mass. Though it will take some time if you are following the proper exercise and diet plan, you can reach your desired goal.
How to Increase Lean Body Mass
How to Reduce Body Fat
Lean protein is the best part of reducing body fat. Eating proper amount of protein is important for a weight loss, healthy diet and for increased muscle mass. Just make sure you are consuming the right form and amounts to aid reaching your goals.
The protein amounts you require also depend on your age, gender and activity level. Try to aim for 1 gram of protein daily per pound of the body weight if your goal is to gain muscle mass.
Eat lean protein sources as they are low in calories. Decent lean protein sources include eggs, seafood, poultry, lean beef, tofu and legumes.
Include couple of protein servings at each meal and snack to aid you to meet your goal.
Eat 5 to 9 servings of vegetables and fruits
Both vegetables and fruits have lots of nutrients to support a healthy body and weight loss. They are useful for fitness goals when combined with exercise and high protein diet.
Vegetables and fruits are rich in fiber, multi-vitamins, antioxidants, minerals, and above all low in calories. These features make them nutrient-dense foods.
Include 1-2 servings of vegetable or fruit at each snack or meal. The single serving of fruit is about ½ cup and one vegetable serving is about 1 or 2 cups of salad greens.
Limit Grains Intake
Restricting carbs can help to decrease entire body fat while maintaining lean muscle mass. When combined with exercise, it can be very effective to increase lean body mass.
Low carb diet aids in weight loss and reduces body fat.
Variety of foods contains grains but is most prevalent in grain-based foods such as crackers, rice or bread. Such foods don’t provide nutritional benefits as compared to other carbs foods such as fruits or dairy.
Always select 100% while grains as they contain extra fiber and other nutrients as compared to process grains such as white rice or white bread.
Pre and Post Workout Snacks
Adding pre and post-workout snacks work like an additional fuel and speed up the recovery process.
Mostly poor performance is due to the lack of fuel in your body.
Health experts recommend eating complex carbohydrate foods before a workout. It increases energy levels for an exercise routine. An oatmeal bowl, a small yogurt or a piece of fruit can be ideal pre-work snacks.
After workouts, consume carbs and protein combined foods. It helps to resupply the body with energy used in workouts and provides protein for muscle recovery. Peanut butter and banana, Greek yogurt or trail mix are some best options.
Restrict High Fat Foods, Alcohol, Sweets, and Sodium
Foods with higher levels of added fat or sugar in addition to alcohol can lead to consuming extra calories. These foods cause increased body fat, especially in the stomach area.
Limit such foods immediately. It helps in weight loss and reducing body fat.
Additional sugars are present in processed foods. It doesn’t have any nutritional advantage but only calories. Limiting foods such as candies, pastries, sweetened beverages, desserts and sweetened canned fruits can be very effective for losing weight.
Dips, dressing, and sauces contain lots of sugar and sodium. Such meals add extra calories to your meal. Skipping them can be effective for fitness goals.
Say goodbye to alcohol as it has empty calories with countless health problems.
Cardio is the best Solution
Cardio workout is important for good health but it can be effective to get desired fitness goals. It may not help you to build lean muscle mass but can decrease body fat.
Do at least 150 minutes of cardio workout each week. Moderate-intensity activities are ideal as they improve heart rate.
Cycling, jogging, running, aerobic exercise or swimming are some best options.
Another best option is one or two cardio sessions of HIIT (high-intensity interval training program).
Such type of exercise aids decreasing body fat more effectively than typical steady-state cardio (such as 30-minute jog). It improves metabolism to burn more calories naturally.
