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As you start lifting weights and begin to add muscle remember your goal should be to build lean muscle mass. It is one thing to want to get big and strong, it is another to get big just for the sake of getting big. Anybody can get bigger by increasing fat but that goes against what we are really trying to do. What sense does it make to get big if, when you look in the mirror you can’t see your abs or any noticeable definition. To build lean muscle mass you must learn more about nutrition and also add some cardio and strength training to your program.

Four things we must include when we are thinking about building lean muscle

Muscle Confusion
You can build lean muscle mass by cutting down on the rest period and increasing the weight you use for each exercise. 30 seconds rest in between each set is enough time to allow your heat rate and lactic acid build up to decrease. Keep your muscles confused by changing your rest times in between sets and they will respond by getting bigger. This type of confusion training will also help to burn unnecessary calories and help you to gain more lean muscle mass.

Strength Training
There is no way to truly build lean muscle mass without including a strength building routine to your existing routine. Strength training and fat burning go hand in hand and should be included in your overall weight lifting program. When strength training to build lean muscle mass you must workout the larger muscle groups. Increasing your core strength is the goal of strength training and building lean muscle mass. It is essential to work out the Legs, Back and Chest muscles by using compound exercises that target a big area and not only an individual muscle group.
This type of training will release a larger amount of hormones and utilize a larger portion of muscle fiber than just working out the smaller individual muscles and will also allow you to continue to burn calories long after the workout is done. It really is all about building lean muscle and using the best strength training program to bring you to the next level.

Cardio Training
When building lean muscle mass you must include cardio training: stationary bike, walking and using the treadmill will help you attain your goals. Cardio, although at times seems unnecessary, must be done to help our overall physical condition and give us the energy we need to fuel our workouts. While you are building muscle you want to be able to see that muscle but how can you see that muscle if you have a layer of fat hiding it? It’s the cardio training that will let you lose that layer of fat just below the skin. Start cardio training now!

Nutrition And Protein
Nutrition plays a major role in building lean muscle mass and eating the right foods will get you that much closer to reaching your goals. When we talk about bodybuilding nutrition we must talk about protein and consuming the right amount every day. The rule of thumb is to take in approximately 1 gram of protein for each pound of lean muscle mass. This is different than one gram of protein for each pound of body weight but if you are a beginner weight lifter than it will be ok to calculate your protein intake based on total weight. As you gain experience and are looking to really refine your protein supplement then you can use the newer more precise method of calculating protein intake.

If your goals are to build lean muscle mass then keeping these four things in mind will provide a great foundation to get you started and keep you on track.

Start to increase muscle size today or keep complaining about how you look. It is up to you how you look and feel.