Hello fitness friends. I did not forget about you! It’s been insanely busy. I’ve committed to making most meals at home and working out almost daily.
Tonight, I wanted to talk to you about building muscle. Muscle supports your skeletal system. Muscle helps your body burn fat. Muscle helps your body fight the aging process. Muscle is your friend!
I’ve been doing P90X2. If you know anything about P90X, it’s an intense workout. Version 2 involves more balance and stability. The goal of starting this program was to gain more lean muscle and decrease my body fat percentage. I’ve always been a mesomorph (muscular). I’ve had trouble gaining muscle without feeling bulky and boxy. So here’s my 411 on building muscle to get lean.
A. Diet Matters
Sugar, high glycemic foods, deep fried foods, and poor nutrition are not your friend:
If you’re eating poorly and lifting weights, you are more likely to have a layer or layers of fat over your chiseled muscle.
You need adequate protein consumption. It’s essential building block of muscle.
The recommended daily allowance (RDA) is 0.8 g protein/kg body weight or 0.36 g protein/lb body weight. If you’re lifting, you may want to increase your protein intake. Don’t overdo it, excessive amounts of protein for those with kidney problems or diabetes can experience health issues. Check with your doctor, trainer, or nutritionist about your intake. Protein supports muscle repair, increased growth and to protect against the strains of vigorous training.
You need to eat enough food. When your body thinks you’re starving, it begins to eat away at your muscle.
B. Increased Water
Drink it to flush toxins.
C. Rest Days Matter
Your body repairs during the times of rest. Muscle building requires that you give your body time to rest. Most people alternate training different groups on different days. It’s also beneficial to have one day with no training.
D. Challenge Yourself with Proper Form
I had a issue last year where I was doing good mornings and dead lifts with improper form. This caused strain in my back and a trip to the spine specialist. If you can, practice with a mirror. Get with a trainer. And never lift heavy weights without knowing proper form. It’s better to forgo the exercise than injure yourself.
There are so many on the market. The only one I use aside from vitamins is L-Glutamine which helps muscle soreness, and repair; preventing muscle loss during exercise. I take Trans Alanyl Glutamine by Metabolic Nutrition.
F. Don’t Let the Scale Discourage You!
Muscle weighs more than fat, yet takes up less space. Grab some measuring tape. Track inches lost. Stop by your gym and have your body fat measured with calipers.
Just in case you’re wondering….5 weeks into the program and I lost 1-2 inches off the chest, waist, and hips. There have been 8 pounds lost.
P.S Please talk to your doctor before using any supplements or starting any weight lifting program.
Good luck my friends! Take care of your mind, body, soul, and spirit.