Up'ing My Gain

Why build lean muscle? Benefits and the how-to's!

1. Benefits of having Lean Muscle

• Can help torch calories!

• Having muscle helps you burn more calories by doing nothing

• Increases your resting metabolic rate

• Helps combat obesity

• Increases your Bone Density

• Prevents osteoporosis

• Decrease your risk for disease

• Muscle can help your immune system

• Because you are consuming high amounts of protein

• Look & Feel Better

• Your body is smaller

• Muscle is more dense so you will lose inches if you are building lean muscle

• Endurance

• Daily activities will become easier

2. How Can We 'Up Our Gain?'

• Frequent Meals

• Smaller more frequent protein based meals

• You might find yourself hungry more often and that is because you are burning that fuel (food) efficiently.

• Strength/Resistance Train 3-5 Days/Week

• I didn't say it had to be a long workout, but make sure you are working those large muscle groups

• In a pinch I like to do these exercises for the most bang for my buck

• Squats, Push Ups, Plank

• Deadlifts, Push Ups, Sit-Ups

• Lunges (Forward & Side), Push Ups, Regular and Oblique Crunches

• Cardio

• Incorporate at least 30 minutes of cardio 5 days/week

• Doesn't have to be intense. Try mixing medium to high intensity days with low intensity days.

• Elliptical, Treadmill, Hiking, Swimming, Walking, Jogging, Running, Sprint/Run/Walk Intervals

• Diet Matters

• Protein, Fats, Carbs...did I mention protein?

• Protein is the most important. It is the macronutrient that will help you build lean muscle & it will also keep you full longer.

• Protein will also help minimize those cravings for sugar.

• Water Intake is super important.

• This will also keep you full and hydrated.

That's all I got this week. If you want more information on how to build lean muscle let me know. Also, since nutrition is the building block of any fitness goal, please reach out to me if you're looking for an individual nutrition plan!