How to Build Lean Muscle Mass

Exercising regularly is a hard and fast rule if we healthy and toned bodies. But exercising can be hard to do, especially when you don't know where to start. There are certain people we look up to and want to look like, but we forget that they started from the very beginning and worked out for hundreds of hours before they got to where they are now. They put in a lot of time and effort and persevered until they were able to get the body they wanted. But, before you get discouraged and think achieving the body you want is all about exercising, then you're in for a pleasant surprise. Did you know that if you couple your exercise routine with a healthy diet, then you can achieve your dream body at a much faster rate? You don't need to eat bland foods all day long to get to where to want to be either, because the food you'll eat isn't only healthy -- they're tasty as well!  Set Achievable Goals and Start Small. The first thing you must do is to take baby steps in exercising. A common mistake beginners make is to stagnate at a certain level, because they set goals for themselves that are virtually impossible to achieve. If you want to survive and reach the body that you want to get, set small, reachable goals to avoid losing focus. Don't go and try to lift the heaviest weights when you're still starting out. Lifting weights that are over and beyond your capacity can injure you, and it will also make your motivation level plummet so far that you wouldn't want to lift weights again at all. Start small and work your ways up. For starters, look for weights that let you do 8-12 repetitions per set, then work your way towards heavier weights as you get stronger. This will not only boost your self-esteem by conquering goals more often, but it will also bring you one step closer to your ultimate goal. The Right Food = More Lean Muscle Of course, exercising and being active will definitely shave pounds off your frame, but did you know that you don't have to starve yourself to get more lean muscle? (Finally, some good news!) The secret is knowing what to eat and why. Dieting has been getting a lot of bad publicity in recent times, because some diet gurus tell you to eat tasteless and bland stuff. Who would want that? But you don't have to suffer by eating food that make you cringe. You can start your meals off by eating a salad. Salads need not be sinfully rich in dressing. Smothering your greens with high-calorie dressings defeats the purpose of getting a healthy fill on salad greens. So instead of putting mayo, you can substitute it with yoghurt. A daily dose of low-fat yoghurt helps contribute to steady weight loss, and it is high in muscle-building protein as well.  For variety, you can also use olive oil for your salads. With your lettuce, boiled eggs (you can omit the yolk if you're leery of the fat and cholesterol, although it is also a good source of vitamin D which helps build healthy muscle tissue), sunflower seeds, and tuna, then drizzle it with olive oil and a few drops of balsamic vinegar. You now have a tasty salad that's a whole meal in itself. Another complete meal is a sandwich that's packed with everything you need to keep going. Two slices of whole wheat bread, lettuce, tomato, cucumber, and roasted or baked lean meat (turkey or chicken breast or lean beef is best), it's a meal in itself. Easy, tasty, and filling. Of course, if you're just starting out, food cravings will really haunt you. To help you ward these cravings off, bring a piece of grapefruit with you as snack. With its high water content, it is a great way to make your stomach feel full. Plus, grapefruits pack in fat-burning enzymes. You'll feel full and slim down a bit at the same time. See? You don't have to starve as you lose weight. Food is your best friend. The key is knowing what to eat and how to eat it.
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