Hello...! Whether you want to add muscle mass or simply look a little less like a string
bean, gaining weight can be just as much of a challenge for some people
as losing weight is for others. Maintaining a healthy diet while
simultaneously beefing up the numbers on the scale requires a lot of hard work. “For people trying to gain weight, it’s not always fun. And if
you want to gain healthfully, it’s not about eating ice cream sundaes and
chocolate and six slices of pizza,” says ---Marjorie Cohn, a Registered Dietician
and the author of Belly Fat Fix and co-author of Overcoming Binge Eating
For DUMMIES.
While unhealthy foods pack a lot of calories,loading up on
junk could cause high cholesterol in the long run, and will only succeed
in helping you gain fat, not lean muscle. To add mass and still look good,
you’ll need to chow down on a combination of protein, carbohydrates and healthy
fats.
> Follow are some top health pro tips that will help
everyone to keep or maintain lean muscles without getting fat in your body:-
1. Try to eat foods which contains
much Carbohydrate.
This
is really a beautiful tips for having a lean muscles. Overdose of Carbs will
leads to Hyper insulin which will ultimately leads to increase in Fat content
in the human. But it is also not to avoid the Carbs in your meals totally.
People are prone to sit in one place and do their work most of the time. It is
better to center your carb consumption around your sitting place. Here are few
carbs which are present in sweet potatoes, brown rice, whole grains, oatmeal,
etc.
2. Say no to smoke.
This
is the most important Health tips in order to Lean Muscles. Smoking is really bad
for your health. But if you can quit the smoking, then your life will be
better. In my another post, you can find some important points and
benefits of quitting the smoking and how it can be lead to a healthy lifestyle.
3. Lift only weights that are possible
to you.
Lift
only as heavy as you can. Many persons will try to lift heavy weights when
compared to their weight, thinking that this would work out in making you lean.
But it is not so. Lift only as heavy as you can and gradually scale up your
weights.
4. High Intensity Cardio is a major
key fact in fat loss.
Don’t
overdo Cardio, While High Intensity Cardio may be a solution for fat loss,
going overboard with it'll solely kill your lean muscle. Bulking up is
primarily regarding conserving calories and victimization them for the correct
physical exercise. Limit your HIIT to 2-3 days per week and focus a lot of on
strength coaching.
5. Eat Clean and Hygienic Food Which
has Lots and Lots of Calories.
Eating
clean and Hygienic food every day will help every individual to maintain their
body with good shape. The food you in take much contains protein, low-glycemic
carbs, health dietary fats and etc. Try to have some organic foods regularly in
order to sustain much energy which will always help you to make you feel bit
relaxed and happier through out the day.
6. Healthy fats don’t make you fat.
Dietary
Fats don’t make you fat. Recent research has said that Fats have 9 calories per
gram, but carbs and proteins have 5 calories per gram. Less calories per gram
will help you in getting your muscles lean. Fats from rich source like avocado,
whipped butter, eggs, nuts are a must if you want to put on size. Avoid eating
saturated fats from junk foods, snacks, chips and eat.
> THE PROTEIN, WAY OF LIFE
Protein, you may have
heard, is what your muscles are made of. Well, not quite. The amino acids that
make up protein are the building blocks of muscle, and your body needs these substances during and after training for repair and recovery.
It breaks down the protein into the respective aminos, uses them for their
various functions, and then you convert what doesn't get used. I break down a
lot of tissue in my daily workouts, so balancing it out with adequate amounts
of protein throughout the day is important.
Another benefit of protein is that it doesn't
raise insulin like carbs do. Insulin is a powerful hormone, and elevating
levels at non-optimal times basically any point in the day besides
post-workout can lead to increased fat storage. By eating lean protein often
and carbs more strategically, I keep my insulin levels in-check until the time
comes when I want to raise them.
> I have created a combine training-day meal plan and
you'll give your body everything it needs to grow the right way!
1.Meal: Breakfast
Egg whites (2 cups)
Oats (2 cups)
Blueberries (1/2 cups)
2.Meal:
Chicken (8oz)
Potatoes (14oz)
3.Meal: pre-workout
Ground turkey (8oz)
Brown rice (2cups)
4.Meal: pre-workout, 30 minutes before training
Labrada Bcaa power(10grams)
Labrada power carb gametime(25grams)
5.Meal: Post-workout meal
Lean Steak (8oz)
Sweet potato (6oz)
6. Meal:
Labrada Lean pro8 (2 scoops)
Oats (2cups)
Frozen berries (2cups)
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