Building Lean Body Mass
You too can have chiseled abs, shapely legs, and toned arms as you build lean body mass and decrease your body fat percentage. Rev up your metabolism, improve your stamina and create the lean body you want by following the following steps.
Consider eating meals with higher protein and low fat content to lose weight and build muscle:
Lean beef, skinless chicken, and fish will provide about 7 grams of protein per ounce.
Beans will provide 6 grams per 1/2 cooked cup, and rice (and other cereal grains) about 3 grams per 1/2 cup serving.
A cup of milk or yogurt supplies 8 grams of protein. So
you can meet your basic protein requirements from 6-8 ounces of meat, 2-3 servings of dairy products, and 6-10 servings of cereal per day.
Medibar Diet makes it convenient and easy to meet your
protein needs with portion controlled meals. Medibar
Diet's Weight Loss Program has a high protein content.
You can find 12 to 15 grams of protein in our shakes,
drinks, replacement meals, entrees, and soups. Medibar
Diet's breakfast items have 8 to 12 grams of protein and
our protein supplement bars have 10 grams of protein.
Strength Training to Build Lean Body Mass:
Weight training is the only effective way to build lean body mass. If you really want to build quality muscle, you're going to have to train smart. By using smart weight lifting techniques, you can expect to double your strength and add significant size to your body. Lean muscle mass is your body's metabolic engine, which allows you to burn more calories at rest. So when you train with weights on a regular basis, you transform your body into a fat burning machine. Work the major muscle groups, including the quadriceps (thighs), hamstrings, glutes (rear end), back, chest, shoulders, arms and abdominals. Keep your workout short, heavy and intense.
Aim for a Healthy Body Fat Percentage:
The only way to lose body fat is to create an energy deficit. The way you're going to do that is to exercise and/or eat less. There is no magic in the low carb diet. Keep in mind the following body fat percentage standards: For women, 15 to 20 percent is considered lean, 20 to 25 percent is normal, 26 to 32 percent is over weight and 33 percent or higher is obese. While limiting your caloric intake, also shift your diet towards protein, healthy fats (e.g., essential fatty acids), dietary fiber, and low glycemic carbs.
Keep a track of your body fat percentage in order to see results and keep you motivated.
Use a body fat analyzer or body fat scale before making dietary or exercise changes so that you'll be able to track your progress. Remember to record your body fat percentage, lean body mass, body weight, and body measurements. Update them on a weekly basis.
Remember that Medibar Diet offers high protein and low fat shakes to help you meet your protein requirements in order to build lean body mass.
