5 Easy Steps to increase Lean Body Mass you can try

Gaining lean body mass is a core component of wellness. Increased lean body mass provides cosmetic, metabolic and health advantages.

Gaining lean body mass is a core component of wellness. Increased lean body mass provides cosmetic, metabolic, and health advantages. While exercise is the foundation of growing lean body mass, there are five basic measures that can be taken to faster raise lean body mass.

1. Timing is what it means. Protein intake can create lean body fat. Nevertheless, the speed with which ingested protein is transformed into muscle mass is primarily regulated by the diurnal cycle. We are metabolically hardwired to spend the most energy with daylight time. Protein is a pure wasteful form of resources. Eating a high protein meal in the early evening would not only result in greater enhancement of protein production, but it will also have the additional bonus of reducing hunger so that you don't consume excess calories before sleeping by snacking.

2. The most critical aspect of the exercise is rehabilitation. While exercise increases lean body mass, it also increases the release of stress hormone which increases muscle protein breakdown. The easiest approach to reduce this protein degradation is to eat a specifically designed healing drink during the recovery period, the 45-minute post-exercise where enzyme mechanisms are triggered that are responsible for protein restoration and reconstruction.

3. Before bed, Consume a protein shake. Sleep time constitutes the longest fasting duration. Your body produces cortisol to maintain physiological activity throughout the 6-8 hour sleep period. Cortisol is a catabolic hormone that enhances muscle protein degradation, and it can be used for energy purposes. That is why, when you wake up, cortisol rates are peak. One way to reduce the increase in cortisol is by eating a protein shake in front of the bed which reduces the increase in cortisol. Some proteins are more effective. An extra bonus- protein can make you sleep easier.

4. Consume Protein while working out. Although carbohydrate is the primary source of energy, up to 20 percent of the energy of your muscles can be obtained from protein breakdown during prolonged exercise (40 minutes or more). When you eat a sports drink that mixes carbohydrates and protein the muscles using the protein in the sports drink instead of cannibalizing the muscle protein in your body.

5. When you eat, loose fat not muscle. While dieting will help you get rid of excess fat and thereby increase the percentage of lean body mass, severe diets simply increase the breakdown of muscle proteins. Efficient diet requires that food consumption decrease. This is very often pushed to the limit and the findings are quite shocking. Reducing regular consumption of 300-400 calories can help you slowly lose weight and lead in around 9 percent reduction of lean body mass. But, if you cut your caloric intake by 800-1000 calories, lean body mass increases equal to 45 percent of the weight lost. In other terms, an aggressive diet results in the reduction of lean body fat almost five times as a more conservative approach to calorie reduction.