Do you want your body to look like Hritik Roshan or Tiger Shroff? Then you should know how to gain lean mass and lose fat. All these celebrities eat a lot but also regularly attend the GYM. They seldom reveal the real truth behind their chiseled bodies.
Don’t worry, today we will reveal all the tricks to get lean but big at the same time!
Expert Tip
Our bodies naturally tend to become heavier because it is easy to store fat than to build muscles. Doing the opposite is tough, takes time, and needs patience.
We show you 10 easiest ways to keep the extra kilograms away and add muscle to your body. Let us begin our journey and see how easy it can be.
10 Simple Ways Guide on How to Gain Lean Mass
1. Eat if it fits your system
Remember, your brain is very smart and knows what you are eating and how much. Usual dieting does not allow many foods and this sometimes puts limitations, which our body does not like. So what to do?
Ensure that 80-85 % of your diet comes from whole foods and have plenty of micronutrients, which are beneficial to your body. This means only a small percentage can come from “Junk” food. This way our body is also happy to consume the foods it “likes” but also gets proper nutrients to keep fat storage in check.
When you know your limits, you can go on birthday parties, chill out with friends and enjoy. Remember that though you are a “free bird” enjoying in limits is the key. Take smaller portions so that you do not disturb the “good” diets consumed earlier.
Easy, isn’t it? With this newfound freedom, keep tension away!
2. Keep Small Change
Big notes need a wallet and what you keep outside is small change, enough for day-to-day affairs. Right? Contrary to what other Gurus say, you do not need to go overboard on calories because they add fat. Just keep a surplus of 200-300 calories and that should be sufficient. Why, you may ask?
Muscle synthesis happens on a slow rate than people imagine. An average man gains around 0.75 to 1.5 kilograms of muscles per week, not more. Women gain around half of that figure. How many calories you need to consume per day? Calculate and then compare with the figure we gave above.
You just need an apple or some similar fruit extra per day. Simple, is it not?
3. Running helps burn calories and ups appetite too
Never stop running and keep it in your daily routine. Running ups your metabolism which burns calories and sheds those extra kilograms away. Why shun such simple exercising? If you want some better results, increase the distance you run each day and then see the magic!
4. Partial Fasting Works Wonders
You are having your perfect meals every day. If you are currently having 3,000 calories, drop this value to, say, 2,250. This is partial fasting for the beginners. This works best because it allows you to burn the added fat rather quickly. Why this works, again you may ask!
Your body is used to digesting the calories and it has clubbed all energies for this purpose. Suddenly when it finds less calories to digest, it starts working on accumulated fat and the effects are almost immediate, say within one week.
For us, this is routine but you can call it magical. It is easy, try it yourself and get ready to get surprised.
5. Lift Big for Bigger Muscles
Do you remember the extra running tip we gave earlier? Well if you want to be big and lean as far as possible, you need to lift weights. However, do not rush and go on it slowly and steadily. But ensure that your lifting is progressive, week after week after week.
6. Magical Trick for Gaining Muscle
Well, this one is really magic for gaining muscles. In between your running routine, you perform 30-40 seconds of high intensity work. Try running a 400 meter sprint, or climb a rope quickly for at least 10-12 meters or … push a car as long as you can, before returning to your running routine.
A long distance runner’s body is all geared up for that exercise whereas a sprinter’s body is differently primed. Combining the two regularly, for short bursts does this magical muscle gain. Try it, and get amazed by the results.
7. Overtraining Helps
Feel free to overtrain yourself. Muscle growth is directly proportional to the workouts. If you find your muscles are not growing at the pace they should, increase your weight lifting immediately without asking. However, as we have advised in the past, be gentle in your increase and allow your body to cope with this. Give it time. You can increase workouts by adding more sets, and more repetitions.
8. Make Good Use of Creatine
Creatine is bodybuilder’s best friend, make good use of it. It increases muscle size and strength considerably fast. Aim for 3-4 grams creatine daily, before workouts, for two months. However, after 1st month, give it a break for 1 week.
Creatine is a supplement which increases intracellular water retention inside of your muscles and helping them grow.
Recommended: Best creatine supplements available on the market
9. Mix Carbohydrates and BCAA Smoothie for that intra-workout Boost
For bulking bodies, Branched Chain Amino Acid smoothie works wonders. Start with a few sips before workouts and sip many more in between your workouts. This drink will give you the energy boost so that you can surge ahead and complete your extra reps, lift extra weight with ease.
Smoothie Recipe
One small banana
5 grams BCAA powder
One tablespoon honey
One teaspoon instant coffee powder
One small cup vanilla ice cream
100 ml whole milk
6-7 Ice cubes
Blend banana & honey, and coffee first. Then add the balance ingredients and blend till smooth.
Recommended: Best branched chain amino acids (BCAAs) powders for energy boost
10. Eat Your Carbs around your Workouts
Many of us simply cannot resist carbs and the best time to eat them is before workouts. This serves a double purpose and it benefits our body too:
- Carbs provide the fuel for our workouts so whatever we eat before, is easily digested.
- Carbs also keep you anabolic (our body does not consume muscles for energy).
Though you can have pasta etc (in small amounts), we recommend using a good Whey Protein Shake with some added Honey and Yoghurt so we get complex carbohydrates in plenty. Those with a sweet tooth, will love it the most and so will your body, thanking you for eating that “dessert, of sorts!”
Friends, these are the hidden tips to ensure you gain lean mass rather quickly.
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