How to Gain Muscle Mass: Gain Mass, Not Fat

<h1>How to Gain Muscle Mass: Gain Mass, Not Fat</h1>Author: <a title="Shane" href="http://www.articlesbase.com/authors/shane/201211.htm">Shane</a> In order to gain muscle mass, you need to have discipline, a good weight lifting program, and most importantly, a good diet.  No amount of exercise is going to help you build muscle if your diet isn’t good.  Here are a few tips on how to gain muscle mass with a good diet that includes all the foods you need to build and maintain lean muscle. First of all, you want to eliminate as many foods that are high in fat and calories as possible.  This means getting rid of fried food, processed food, and refined food.  You want natural food: lean meat like turkey and chicken, fish, whole grains and vegetables, nuts, beans, and low-fat dairy.  These are good, quality sources of the vital nutrients you need (protein, carbs, fat), and will give you energy and build/repair muscle between your workout sessions. Secondly, you should eat several times a day instead of just three square meals.  When trying to gain muscle, you should aim for 5-7 smaller meals.  Eating frequently but in smaller portions avoids breaking down muscles by giving them a constant supply of nutrients.  It also helps with your energy levels by supplying you a steady stream of energy.  Having your calories spread out in smaller meals also helps with gaining weight, as it will let you eat more during the entire duration of the day. Try to eat before your workout – 60-90 minutes before.  This way you won’t be going to the gym on a full stomach, but you will avoid the energy drain that can sometimes happen if you go to work out without having enough fuel.  Even a light snack like a turkey/whole wheat sandwich can give you enough energy for a quick boost. You also want to aim for compound exercises rather than isolated exercises because you will be working more muscle groups this way, and activating more muscle fibers.  This means bench presses, shoulder presses, squats, lunges, and deadlifts.  The harder it is, the more likely you will be to succeed. These are just a few good things to remember about how to gain muscle mass with a good diet and some basic exercises.  Ultimately, your progress depends on you: how dedicated you are to gaining mass, and how clean you can keep your diet.About the Author: Shane McGriever runs a fitness blog to help skinny guys build muscle and gain weight without getting fat. Want to learn how you can quickly build muscle without drugs or supplements and train even less than you were before? Visit <a target="_blank" href="http://buildmuscleroastfat.blogspot.com/2009/09/vince-del-monte-honest-review-of-no.html">http://buildmuscleroastfat.blogspot.com/2009/09/vince-del-monte-honest-review-of-no.html</a>Article Source: <a href="http://www.articlesbase.com/">ArticlesBase.com</a> - <a href="http://www.articlesbase.com/men's-health-articles/how-to-gain-muscle-mass-gain-mass-not-fat-1334618.html" title="How to Gain Muscle Mass: Gain Mass, Not Fat">How to Gain Muscle Mass: Gain Mass, Not Fat</a>

In order to gain muscle mass, you need to have discipline, a good weight lifting program, and most importantly, a good diet. No amount of exercise is going to help you build muscle if your diet isn’t good. Here are a few tips on how to gain muscle mass with a good diet that includes all the foods you need to build and maintain lean muscle.

First of all, you want to eliminate as many foods that are high in fat and calories as possible. This means getting rid of fried food, processed food, and refined food. You want natural food: lean meat like turkey and chicken, fish, whole grains and vegetables, nuts, beans, and low-fat dairy. These are good, quality sources of the vital nutrients you need (protein, carbs, fat), and will give you energy and build/repair muscle between your workout sessions.

Secondly, you should eat several times a day instead of just three square meals. When trying to gain muscle, you should aim for 5-7 smaller meals. Eating frequently but in smaller portions avoids breaking down muscles by giving them a constant supply of nutrients. It also helps with your energy levels by supplying you a steady stream of energy. Having your calories spread out in smaller meals also helps with gaining weight, as it will let you eat more during the entire duration of the day.

Try to eat before your workout – 60-90 minutes before. This way you won’t be going to the gym on a full stomach, but you will avoid the energy drain that can sometimes happen if you go to work out without having enough fuel. Even a light snack like a turkey/whole wheat sandwich can give you enough energy for a quick boost.

You also want to aim for compound exercises rather than isolated exercises because you will be working more muscle groups this way, and activating more muscle fibers. This means bench presses, shoulder presses, squats, lunges, and deadlifts. The harder it is, the more likely you will be to succeed.

These are just a few good things to remember about how to gain muscle mass with a good diet and some basic exercises. Ultimately, your progress depends on you: how dedicated you are to gaining mass, and how clean you can keep your diet.

Shane McGriever runs a fitness blog to help skinny guys build muscle and gain weight without getting fat. Want to learn how you can quickly build muscle without drugs or supplements and train even less than you were before? Visit http://buildmuscleroastfat.blogspot.com/2009/09/vince-del-monte-honest-review-of-no.html

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Article Tags: gain muscle fast, train for more muscle, work out muscle training, vince delmonte, gain muscle without fat

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