ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

Learn How to Gain Lean Muscle Mass

Updated on May 24, 2011

Ways To Gain Muscle Mass.....

If you want to gain lean muscle mass and reduce body fat, then it’s important to have a solid game plan in place that addresses all of your nutritional and fitness needs. If you don’t, then you will find yourself simultaneously gaining mass and fat, which means you’ll never achieve that lean, cut look you’re after. Here are 7 tips to help you gain lean muscle mass without the fat:

Tip #1

Stick to a diet that consists of high quality fats, carbohydrates and proteins. Not only are these vital to muscle recovery and growth, but they provide much needed energy and boost your immune system as well. Healthy protein choices include lean beef or venison, low fat dairy products, eggs and chicken breasts. Healthy carbohydrates include vegetables, fruits, whole wheat pasta, whole grain bread, oatmeal and beans. Finally, be sure to include healthy fats from avocados, olive oils, seeds and nuts.

Tip #2

You need to always stay hydrated! In general, this means consuming around 10 cups of water per day. It’s also vital that you avoid caffeinated beverages like coffee, energy drinks and sodas as much as possible because they can cause dehydration.

Tip #3

Keep your metabolism in overdrive by eating more smaller meals throughout the day rather than three large ones. Space your meals two or three hours apart and always make sure that each meal contains a healthy balance of proteins and carbohydrates. For example, a chicken breast in a whole wheat wrap with lettuce and tomatoes would be a perfect midday meal.

Tip #4

To maximize your results and avoid injury, it’s important to focus on compound exercises like lunges, twist curls, close grip push-ups, deadlifts, upright rows and bench presses. All of these exercises incorporate more than one muscle group and more than one joint range of motion. This is vital because if one muscle group becomes too strong in relation to another, this can cause serious injuries.

Tip #5

As soon as you finish your workout, you need to feed your muscles because they desperately need vital nutrients after the abuse you just put them through. Without them, they can’t rebuild torn muscle fibers and build lean muscle mass. The quickest way to meet your body’s needs after a workout is to drink a whey protein shake mixed with milk, water or grape juice.

Tip #6

Even though your focus is on building lean muscle mass, don’t neglect your cardio! You still want to do 30 to 45 minutes of cardio three times a week on days you’re not weight training. This doesn’t have to be running, which many find to be boring. You can also do rowing, arc training, elliptical training, stair climbing or cycling.

Tip #7

Last but not least, make sure you get plenty of rest! Your body performs most of its rebuilding and repairing tasks while you sleep, so if you ever want to see the results of all those hours spent in the gym, it’s vital that you get at least 7 to 9 hours of sleep each night.

How To Gain Lean Muscle Mass

How To Build Muscle Mass (Muscle Building Tip)

Share Your Views Here.....

Submit a Comment

  • chaitanyaviral profile imageAUTHOR


    7 years ago from India

    thanks Aetheria and jdavis88.....

    I'm back after a long long time.....

  • Aetheria profile image

    Debbie-Anne Parent 

    7 years ago from Northern Ontario, Canada

    Great advice!

  • jdavis88 profile image

    Joseph Davis 

    7 years ago from Florida

    good tips, nice hub!


This website uses cookies

As a user in the EEA, your approval is needed on a few things. To provide a better website experience, uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at:

Show Details
HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
LoginThis is necessary to sign in to the HubPages Service.
Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
AkismetThis is used to detect comment spam. (Privacy Policy)
HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the or domains, for performance and efficiency reasons. (Privacy Policy)
Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
MavenThis supports the Maven widget and search functionality. (Privacy Policy)
Google AdSenseThis is an ad network. (Privacy Policy)
Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
Index ExchangeThis is an ad network. (Privacy Policy)
SovrnThis is an ad network. (Privacy Policy)
Facebook AdsThis is an ad network. (Privacy Policy)
Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
AppNexusThis is an ad network. (Privacy Policy)
OpenxThis is an ad network. (Privacy Policy)
Rubicon ProjectThis is an ad network. (Privacy Policy)
TripleLiftThis is an ad network. (Privacy Policy)
Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)