Most everyone wants to live a healthy life and to have a body to be proud of. To achieve this goal it is important to eat a healthy diet and to build lean muscle. It can be difficult to know where to start when it comes to creating a healthy meal plan not to mention how to get the lean muscle. There are ways to meet your healthy fitness goals that anyone can do
How to Build Lean Muscle
Use free weights and strength-training exercises to get lean muscle. You do not need to do hundreds of repetitions for gaining muscle. In fact you will start slowly and gradually increase the repetitions and weight. Find a beginning weight to begin with adding that weight every other week or so. Or you can perform several sets of repetitions with the same weight. If you find that the exercises are too easy either do more reps or add a little extra weight.
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Do some form of aerobic activity three to four times a week. You may be getting your muscles toned with weight training but you can have an extra layer of fat covering it up. The only true way to get ride of that excess body fat is to do cardiovascular activities. These activities include cycling jumping rope swimming running and walking. Make sure you pulse is above normal for at least 20 minutes to see results soon. Cardiovascular activities can build lean muscle and burn fat.
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Do not skip meals. If you skip a meal your metabolism will get out of whack and the energy stored in your body will be depleted. If you do not have enough energy stored to perform exercises it will be harder to get lean muscle.
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Consume more creatine. Creatine is an amino acid found in fish and meat. The human body actually makes creatine in the kidney pancreas and liver. If you are allergic to fish or if you are vegetarian creatine is available as a supplement pill. Creatine helps to improve strength and help to build lean muscle.
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Drink at least 64 oz. of water a day. The average body consists of 70 percent water and much of that water goes toward lean muscle. If you do not drink the recommended amount of water it will be harder for the muscles to strengthen and grow.
Get enough sleep. Your body needs time to rest and recover from exercise. Your muscles will repair themselves and become stronger while you sleep. It is recommended that a person gets at least 7 to 8 hours of restful sleep one night.
How to Build a Meal
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Eat small meals throughout the day. It is recommended that a person eat a small meal every three to four hours. If you eat smaller meals and snacks throughout the day you’re less likely to binge eat at night. By eating more meals throughout the day your body will have energy stores ready to go and will increase your metabolism which can help build lean muscle.
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Uses six to 11 servings of bread cereal rice or pasta every day. These foods contain carbohydrates that provide energy to the body. Wheat selection of breads rice and pasta are more nutritious and will keep you feeling full longer.
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User 3:58 servings of fruit and three to five servings of vegetables every day. Fruits and vegetables provide your body with fiber and other essential nutrients to keep your body healthy and regular.
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Consume 2-3 servings of dairy products each day. Milk cheese and yogurt are just some dairy products that will help strengthen your bones. Calcium is essential for maintaining a healthy body and help muscles to grow stronger.
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Eat 2:58 servings of poultry meat fish eggs nuts meat or beans one day. These foods provide protein that is essential for good muscle growth.
Tips and Warnings
Always talk to your doctor before starting an exercise regimen. Also talk with your doctor about any allergies you may have so you can make adjustments in your diet.