Struggling to build lean muscle? Consider these 4 points
1. Low carb days – insulin sensitising
Carbohydrates play a huge role in gaining muscle mass. When you undertake a muscle building plan your carb intake will be dramatically higher than if you were in a leaning out phase. Although carbs play an important role, we suggest you are not constantly over loading your body with them every day of the week. During your rest days we suggest to go low carb (protein and green veggies will do). This strategy will give your pancreas a break from having to produce so much insulin on a daily basis. A constant over load of carbs in the bloody stream can lead to storage of excess sugars as body fat. Insulin sensitising rest days allow you to consume more carbs and use them effectively on the days you need them – training days.
2. Calorie cycling
This approach is often associated with a fat loss phase, but it also works well for muscle building. Your rest days will not only be insulin sensitising days, the will also be lower calorie days. Your calorie intake will be 350-500 calories less on non-training days. Having this lower calorie day will give your digestive system a well-deserved break from all the work it is undertaking during the higher calorie training days.
3. Your protein intake
We regularly have clients coming in for consultations telling us they have failed with their past efforts to build muscle mass. One thing they all have in common was that they were all not eating enough protein. To build lean muscle mass you must be consuming a certain level of high-quality protein per day. The rule we go by at ONE is 1.25 grams per pound of lean body weight (which should equate to 30-35% of your daily calorie intake). Consuming too much protein will cause digestive issues, so we have found that 1.25g/lb of body weight is a good benchmark.
4. Poor sleep is slowing down your results
Optimal sleep is key to build quality muscle tissue. With a lack of sleep comes an increase in the stress hormone – cortisol. Elevated levels of cortisol will lower your testosterone levels. Optimal levels of testosterone are essential to build muscle. 7-8 hours of quality sleep per night is recommended.
These are just some of the points you need to know to build lean muscle mass. Come in for a free consult and learn how we can help you build your physique. Book in HERE