Lifting weights is a key component to adding lean body mass.
Bodybuilders and those who want to lose fat often attempt to add lean mass to their bodies. Lean mass is the tissue, bones and organs in your body---or anything other than fat. Having high amounts of lean mass and low amounts of fat in your body often result in a physique that is muscular and of a healthy weight. Adding lean mass to your body is possible with exercise and a healthy diet.
Instructions
1. Eat food that is healthy and clean. For instance, foods such as potatoes, yams, oatmeal, rice, fish, fruits, vegetables and beans have good calories that are ideal for producing lean body mass. Avoid sugar, dairy and fat as much as possible.
2. Eat small, balanced meals every two or three hours. Consuming healthful foods frequently will keep your metabolism working, supply nutrients to your muscles and sustain your energy levels. Choose meals that contain complex carbohydrates and proteins. For instance, baked turkey loin, steamed broccoli and couscous is an ideal meal.
3. Perform cardiovascular exercises. To lose fat, you must perform movements that will get your heart rate going and burn fat cells. Walking, jogging, swimming, biking and running 30 to 45 minutes three days a week will help you lose some of your excess fat.
4. Lift weights to develop lean muscle mass. Performing exercises such as bench presses, squats, twist curls and pull-ups helps build muscles. Perform eight to 12 repetitions of each exercise and three to four sets with the heaviest weights you can handle. Lift weights on the days you do not perform cardio.
5. Drink lots of water. Water helps your body to flush out toxins and keeps you hydrated. Instead of reaching for soda and juice that is high in sugar, drink 10 glasses of water a day.
6. Get plenty of sleep. Sleep helps your body so that it is prepared and better able to work the next day. Try to get at least seven to nine hours of good sleep a day.
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