Get a lean mass without increasing fat depends on training with adequate loads and correct food
Genetics, the level of daily activity and the type of feed are some of the factors that influence loss or weight gain. But although some people have a very similar routine, it may be that, although it strictly follows the food and training plan and takes a long time to waste weight, another consumes caloric foods and, even without physical effort, the numbers in balance do not increase. When the goal is to obtain lean mass, however, food strategy is as important as in the weight loss process, since health is always before.
Care with the scale in the gain of the lean mass
“You can have a lean weight, especially as regards the height, but if there is no balanced diet, the risk of developing anemia, due to the boulder and hypovitaminosis, of the lack of vitamin, as well as physical symptoms such as hair loss, fragile nails, weakness, tiredness, low concentration and mood changes”
Furthermore, the ideal is that the weight gain is linked to the increase in lean mass in the body, that is to the muscles, not to fat, to preserve and protect health from the organs. “The lean mass is all that does not have fats, such as bones, muscles, viscera and organs. There must be a balance between food and exercise to obtain this type of mass,” says the sports nutritionist Ricardo Zanuto.
Right menu
If bodybuilding does not show muscle results, it is probably time to adapt something to your diet. But before going out to fill the dish in meals, speak with a nutritionist, as it may be necessary to include or replace something from the routine menu, from certain nutrients to supplements.
The basic suggestion, however, is to make a whim in the consumption of macronutrients (carbohydrates, proteins and fats), especially in post-workout. “Simple carbohydrates should be included, essential to provide energy to the body, as well as proteins, indispensable for lean mass gain. The ideal is to consume whole foods because they have a high energy density and a low glycemic index, such as bread, pasta and biscuits,” says Vander them.
Vegetables in general, such as vegetables and vegetables, are also essential. After all, intense exercise increases the production of free radicals in the body. The substances that can in excess can cause various diseases and accelerate aging. Vegetables are sources of antioxidants, who block free radicals, protecting cells from the body. That is, even in a weight gain process, it includes at least two portions of vegetables per day are essential!
It is also worth remembering the importance of hydration: most muscles are made up of water, therefore it is essential for the growth and maintenance of the lean mass. The more intense the training is, the more liquid you will need.
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
