How To Build Muscle: A Guide To Naturally Increase Lean Mass


build muscle lean physiqueAre you ready to build muscle to get a more muscular physique? Here is a guide for both men and women to add lean muscle mass to their body.

After putting together the step-by-step guide on How To Get Lean, I thought that it would be necessary to provide a step-by- step guide on how to build lean muscle as well. Because this is the next goal that many people would want to aim for after they successfully drop body fat.

If you use a good program to get lean you should maintain all your muscles and even gain some more muscles in the process. However, some people may not gain the maximum amount of muscle they want from a program primarily designed for losing fat. In such case, it would be necessary to start a well structured muscle building program for increasing muscle mass on your body.

Putting on some pounds of lean muscle on a lean or skinny body will create a strong, healthy and fit physique. Health professionals stated that gaining healthy weight means gaining lean muscle mass. And keep in mind that increasing muscle will also help your body stay lean because more muscle will help increase your metabolic rate, thus helping your body burn more calories daily.

Maintaining A Low Body Fat Level Is Part Of Building Lean Muscle

It’s important to never forget that keeping your body lean is an important part of building a muscular body. Even if you have a good amount of muscle, a high body fat percentage will prevent your muscles from showing up to create impressive muscle definition. If your body fat percentage is higher than average, I recommend focusing on getting lean first, then start working on building more muscle. Without further ado here are the steps on how to build lean muscle that I put together for you.

The Caloric Requirement For Gaining Muscle

Building muscle is one way of gaining body weight. Both types of body mass weight gain (muscle or fat) are subjected to the law of energy balance. According to the law of energy balance, burning more calories than you consume daily results in weight gain. Therefore, if you want to gain muscle you have to set your nutrition plan to include a calorie surplus.

In order to find the right amount of calories that will be a surplus for you, it’s necessary to calculate your TDEE (Total Daily Energy Expenditure) or calorie maintenance level which is the total number of calories your body burns to sustain itself everyday. Click here to find out how to calculate your TDEE. Once you find your calorie maintenance level then any number above that will be a calorie surplus for you.

Determine The Right Calorie Surplus For Lean Muscle Gain

Any amount of calories that you consume plus the amount you need for your calorie maintenance level will be a calorie surplus. Lets say your calorie maintenance level is 2000 calories, then consuming 2500 calories will give you a surplus of 500 calories.

When it comes to creating a calorie surplus to build muscle the ideal amount should be high enough to allow you to gain weight but not too high to cause excess fat gain. We want to stay as lean as possible when gaining muscle mass to save ourselves additional body fat problems. Most naturally skinny people may not have to worry about fat gain when aiming to build muscle because they usually have difficulties getting enough calories to gain weight.

The right number of calories for each person to gain muscle without fat will vary based on their individual circumstances. However, a general rule to find your required calorie intake for building muscle is 18 calories per pound of your body weight (18 x your bodyweight). This may not always be ideal but it’s a good start.

The total that you get will include an average surplus above your TDEE. Or if you prefer to use your TDEE as the primary guideline for creating your calorie surplus to gain muscle, then you can start with 500 calories above TDEE. An ectomorph (skinny person) may need to add a lot more calories than 500 to their TDEE to gain weight. But you can adjust your calorie intake later on while remaining above your TDEE based on your results after starting out with your program.

Getting The Right Balance Of Macronutrients For Muscle Building

Gaining muscle also requires a careful balance of protein, carbohydrate and fat – these are known as macronutrients and they will be your source of your total amount of daily calories for building muscle. There are different ways by which these macronutrients could be divided up within your total calories to be optimal for each individual based on your specific goals and body type. But it is generally agreed that protein intake should be around 1-1.5 grams per pound of your body weight when trying to gain muscle. You can start with making protein to be around 30% of your total calorie intake, carb 50%, and fat 20%.

build muscle calories and macronutrientsYou may have to test different macronutrient splits to find what works best for you. It would be good for you to learn about macronutrients and how they affect body composition in details to be better able to balance them in a way that will fit your individual needs and goals. I think Tom Venuto did a good objective explanation of macronutrients in his Burn The Fat Feed The Muscle book. He did an entire chapter on each macronutrient explaining the way they affect fat loss and muscle building.

Meal Frequency For Building Muscle

The number of meals that you need to eat per day to build muscle is a debatable subject. However, real world evidence has shown that 5-6 meals per day is a good meal schedule that works well for muscle building success. Bodybuilders and fitness models have been using this meal schedule in their nutrition plan for years. As you know, the bodies that they have is enough proof that this meal frequency works.

Nonetheless, it would be necessary to customize your meal plan to fit your personal preferences and circumstances. If you cannot afford to eat 5-6 meals per day for personal reasons, then sticking with the meal schedule that is reasonable or preferable to you could work as long as you are getting the required amount of calories and macronutrients for gaining muscle.

meal frequency to build muscle

What Foods Should You Eat To Build Muscle?

When it comes to muscle building foods there are a wide variety to choose from to include in your diet for building muscle. The first thing is to ensure that you get the required amount of calories and macronutrients that you need.

Then you may also want to eat foods that would address your individual situation. For example, some people would need to focus on minimizing fat gain with their muscle building diet plan. While other people would have a fast metabolism and find it difficult to gain weight. So they must eat the right foods that would help them them address any issues that may prevent optimal results.

I believe that any foods that contain the nutrients you need for lean muscle building could be included in your muscle building diet, but there are certain foods that stand out and are very popular for including in muscle building diet plans.

These are some of the popular foods for building lean muscle:

  • Proteins: Meat, poultry, fish, eggs, milk
  • Carbs: Brown rice, oats, whole grain pasta, quinoa
  • Fats: Olive oil, fish oil, real butter, nuts, flax seeds
  • Fruits and Veggies: Banana, orange, apple, pineapple, pears spinach, broccoli, tomato, salad, carrot

To learn the nutritional properties of different foods in order to plan your diet join a food database website such as Myfitnesspal and CalorieKing.

Lifting Weights To Build Lean Muscle

The law of energy balance says that you will gain weight as long as you eat in a calorie surplus. But unless you do proper and consistent resistance training while in a calorie surplus most of the weight that you gain will be fat.

You need to do weight training to get stronger and make progressive overload happen, which will result in lean muscle building. Progressive overload means consistently increasing the work load and resistance needed to stress the muscle for it to grow bigger.

The concept is when you train hard in a workout session and it damages the muscle, you’ll then need to give that muscle rest time to heal and recover. When the muscle heals, it grows slightly bigger in size than the way it was before. Therefore, it would require lifting heavier weights or adding more workload the next time to breakdown the muscle again for further growth. This
is progressive overload which you must maintain through your program to keep growing bigger muscle.

lifting weights to build muscleAll weight training programs to build muscle must be designed to adhere to the fundamental principle of progressive overload. However, there are endless ways to structure a muscle building workout program in terms of scheduling, exercises, reps, sets etc. And it’s important to know that the structure of these different variables would affect the type of results that you get from the workout program. The structure of these variables could affect things such as rate of muscle gain, strength to mass ratio, body symmetry etc.

For example, the program MI40X by Ben Pakulski is a muscle building program that uses a special training technique called Cell Expansion Protocol that leads to faster healing and recovery time. Thus, it promises to help you gain lean muscle faster than normal. So this is a great program for people who want to add a great amount of muscle mass on their body fast.

A workout program like Visual Impact Muscle Building by Rusty Moore is also for building muscle but has a different structure for a different aim. This program is geared towards helping guys build muscle to look stylish and
fashionable. It utilizes strategies to add muscle in selective body parts, then maximizing density and definition for this muscle which is key to muscle aestheticism.

With so many different muscle building programs out that that come with different structure and aim, it’s important to choose a workout program to build muscle that will work well for your specific goals.

There are a lot more to learn about building muscle besides the info provided here, but this guide gave you with the basic information that you can use to start building lean muscle today. 

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Combat Bundle Review – Everything to Achieve Your Goals In One Place

combat bundle review

Combat Bundle is the latest bundle sale from fitness experts Todd Kuslikis and Funk Roberts. One of the things that make this product interesting is it features 72 complete fitness systems contributed by 70 of the biggest names in the fitness, workout, nutrition and combat sports. Even more, the price for the entire package is a mere $39.00 dollars when it’s true value is around $1,774.90. But this offer is available for only the next 2 days (It ends on November 10th 2014).

Click Here To Visit The Official Site To Learn Moore

The guides and programs in the Combat Bundle is for any man or woman interested in achieving any type of fitness goal possible such as burning fat, building lean muscle, gaining strength, increasing stamina etc. And there are also specific programs and guides in there for combat athletes who want to improve in any aspect, as well as programs for fitness trainers and coaches.

Combat Bundle Details:

Combat Bundle features 72 complete fitness systems contributed by some of the top fitness professionals. The goal of Combat Bundle is to connect with normal people, men and women who are looking to develop lean, muscle, burn body fat, gain real world strength and get into the best shape of their life by using the same workouts, routines and training methods fighters use to get into amazing shape. And it also has compilations for fighter athletes, fitness trainers and fitnewss coaches

The program is a one-stop shop for all your workout and fitness requirements as it contains the top exercises, diet tips and self- defence, among others help you burn fat improve strength, improve cardio and achieve your overall fitness goals. Combat Bundle is ideal for men and women looking for a comprehensive system to help them achieve their fitness goals and much more.

The bundle consist of programs that includes written materials, videos and audio downloads presented in a neat, easy-to-understand manner. By very best original content and custom sourced and licenced training material provides a good way of learning, and you get the benefit of this amazing program. This is everything a customer needs to get started going after their fitness goals

The authors of each guide in the Combat Bundle are credible and well respected experts. Their courses actually share strategies that their clients, students and followers have been using for success in getting their body in great shape. The 72 complete fitness systems include bodyweight, weight lifting, isometrics, hiit, finishers, kettlebells, resistance bands, mobility/flexibility, nutrition &
more.

You’ll instantly get access to every ebook and video program as soon as you order the program from the official site. These are the COMPLETE programs that are being sold on each of the contributor’s websites. Some programs have never-been-seen before. They’ve been created exclusively for the fitness  and combat bundle.

Why You Need To Take Advantage Of This Offer Now

There has never been any offer in the market like Combat Bundle. A massive number of courses from a massive number of authors for the price of just one of most of the items sold separately is an amazing deal. Not only is this impressive, but any doubts you may have had about the courses are immediately squashed when you discover that the programs actually work to deliver results.

Basically, here are what you get from Combat Bundle:

  • 72 of the top fitness, martial arts, and nutrition resources are all under one roof!
  • 72 Sources To Get Chiseled Muscle, Get Real World Strength And Get Fit Like A Fighter 
  • It’s 72 courses and books on…. workouts, combat MMA style workouts, warrior style diets, and even top resources on self-defense.
  • 72 Sources To Get Chiseled Muscle, Get Real World Strength And Get Fit Like A Fighter

If you play sports, or do MMA, or are interested in self-defense, it’s a serious no-brainer for you. The price is even more of a no- brainer. I really can’t believe they are doing this. Even if you’re not interested in learning how to handle yourself, or have top conditioning like an MMA athlete, there are some great resources in there on target training. Especially the resources they have on Ab’s, Pull-Ups, and Arms.

Another good reason to get Combat Bundle is the guys behind putting this together are Funk Roberts and Todd Kuslikis. Both are leading experts in training MMA fighters, and training for functional sports strength. They have sterling reputations for training athletes, whether it’s for your Flag Football team. Or if you’re interested in knowing how to handle yourself if some drunk jerk is trying to punch you these guys really have you covered here.

Conclusion:

Most people in the online fitness community describe Combat Bundle as an amazing bargain as well as a quality fitness system that features 72 complete fitness methods. It’s hence clear that the product is ultimately a must have for anyone looking to achieve some type of goal in fitness or improve as a combat fighter. It’s indeed very resourceful, and best of all the price is unbelievably low. It’s like it’s almost free considering the value that you get. Don’t forget that if you want to take advantage of this special, soon to end bargain you must act now before it’s too late.

Click To Take Up This Awesome Offer Now
Get It Now

 

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Attention Ladies: Secrets To Make Your Man Greatly Crave You

the language of desire testimonialsLadies, you can have a good job, lots of money in the bank, a pretty face, an amazing body, a pleasant personality and other great attributes. But there is only one thing that will really make your man burn with desire for you while in a relationship. You probably already guessed what it is..SEX. Yes, the fact is ALL men want to be pleased sexually by the woman in their life no matter the type of person he is, and if that does not happen, you may find serious problems occurring in your relationship.

It’s very common for the romance and passion in any relationship to die off over time, and some relationships even get terminated because of this. But this problem can be solved by rekindle that sexual spark, and keeping it alive.

There is a new relationship advice program that has recently been released online and it has created a STORM, leaving people amazed by it’s contents and results. The program is called “The Language of Desire” by relationship expert Felicity Keith. It is a comprehensive relationship program designed to help women who wish to rekindle the spark in their sex life and relationship, as well as get into deep and durable relationships with men, by using the power of language and words.

The Language of Desire takes a profound look at the deep dynamics of men’s psychology that interpret the meaning of words and the impact they have on their sexual experiences, that can greatly impact the success and longevity of relationships. Women who are able to please their men the right way are expected to get the attention, connection and pleasure from their man that they deserve.

Click Here To Check It Out On The Official Website

Using Words To Get Your Man’s Attention And Desire

The Language of Desire will teach you how to use words to infiltrate a man’s mind. It’s based on chemistry because the erotic, wonderful words and phrases you’ll learn have been psychologically designed to hit the masculine mind like a drug. If you’ve ever felt shy about talking eroctically to your man to get him excited, then allow The Language of Desire to turn you into an expert at that without becoming or feeling like a slut.


the-language-of-desire-resultsThe language of desire is not a program that tells you to do crazy, wild things that are not fit for decent human beings. This is what makes this program different from other sex advice programs. It’s highly effective for rekindling sexual desire and passion in your relationship, without asking you to do anything extreme that respectable people may find difficult to do. This program has nothing to do with looks or even personality adjustment. Even if you are out of shape or has never been told that you have a pretty face before, it doesn’t matter because this program is all about using words and language to greatly influence your partner’s emotions and desires, not your looks.

Is It Worth It?

This program is definitely a great solution for women who want to fill their men’s hearts with desire, so that they can experience the passion and intimate connection they long for. But even if your relationship and sex life is already good, I think that it can even be made better if you get The language of desire. I recommend this course to all women who want to achieve deeper and more passionate connections with the men in their lives. At least get it and see what’s inside. You may find this to be the ultimate solution that you need for a fantastic sex life with your partner.

Think about it…

- There are so many women every day in misery because they don’t understand men and how to please them sexually. 
- Men cheating on their partners is common everywhere because they find more satisfaction on the outside of the relationship. 
- Women spend much money to look nice all the time, hoping this would keep their men interested and committed. But this doesn’t work most of the times because it’s too easy for a man to find other women who look nice as well.  
- Many couples seek professional counselling yet end up getting no where when it comes to rekindling their relationship.

The Language Of Desire can help solve all these problems and more. Its all about creating an incredibly passionate, intimate connection with a man that has him worshiping you and only you and driving him absolutely wild with desire.”

Click Here To Check Out The Language Of Desire Now

 

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Rusty Moore’s New Workout Program To Gain Strength And Maximize Muscle Tone

Rusty Moore’s new workout program is now officially launched, and it’s being offered at a nice discount price for a very limited time. This is a program that goes against one of the traditional rules of weight training: “don’t train the same muscle everyday”, but in a safe and strategic way that would produce nothing but phenomenal results for your strength levels, muscle definition and fat loss.

Visual Impact Frequency Training eBook

This new, highly anticipated program by Rusty Moore is called Visual Impact Frequency Training. And as the name indicates, it is based on working the same muscle group frequently (everyday) with low volume. This is not a program for gaining muscle size, but this training method will dramatically increase your strength levels and firm up your physique like you’ve never experienced.

Who Is Rusty Moore?

rusty moore

rusty moore

He is well-known in the online fitness world, but for the people who don’t know Rusty Moore, he is one of the top fitness professionals online. Rusty is best known for his brand of fitness programs that are all very unique when it comes to the methods they use for losing fat, building muscle and getting in shape.

Rusty already has 3 very successful and highly praised fitness programs under his belt. He has Visual Impact Muscle Building (for men), Visual Impact For Women and Visual Impact Cardio. These programs have been used by tens of thousands of people around the world to get in shape, and received rave reviews from users as well as other experts in the online fitness community.

Rusty Moore’s New Workout Program

Rusty’s new program Visual Impact Frequency Training is a “low volume high frequency” workout. This a workout aimed at rapidly adding density and definition to your physique by utilizing a full body routine, up to 6 times per week. And it can be used by men and women.

If you’ve always think that muscle tone is only a matter of gaining muscle and losing fat, you’ll need to see how this program works. It will not increase your muscle size, but your muscle tone will upgrade in a great way.

Here are the main pointers of this innovative training method.

  • Training the same muscle groups every day.
  • Lifting low volume and hitting the entire body each day.
  •  Maxing out or close to maxing out on each lift
  • Training 5-6 days per week like this.

As I said the program has recently been launched on Monday 20th October. And it’s being offered at a discount for a very limited time. So if you want to try this program and see4 how it works, now is the best time to get it on the official website

Learn More:

Official Site Of Visual Impact Frequency Training
Official LMB Review Of Visual Impact Frequency Training
Video: Visual Impact Frequency Training

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