How to gain lean muscle mass is a question on many folks' minds...after all, there's not much point in gaining mass if you're gaining a lot of fat along with it, right?
The trick of how to gain lean muscle mass is to build muscle and lose body fat at the same time which can be difficult as the normal approach is to focus on building and gaining mass and then to strip off the fat after - which is easier since the more muscle mass you have the faster your metabolism works and the quicker the fat burns off.
The simple reason most folks don't gain the lean muscle mass they desire is because they don't eat enough or they eat at the wrong times, or both. Caloric intake and regular meal times, are the biggest stumbling blocks to gaining lean muscle mass, particularly if you're a hardgainer or ectomorph with a naturally skinny frame and low body fat.
The recommended daily calorie intake for an average male is around 2,500. However if you're an ectomorph looking for how to gain lean muscle mass you should be looking at upwards of 3,000 per day. This may seem like a lot but should be split between 5-6 meals, and so is far more manageable.
Of course, it goes without saying that we're looking at 3,000 high-quality calories, and not 3,000 of junk like Doritos and Cheeseburgers. You should aim for around 50% carbohydrates, 25% proteins and 25% good fats, with sources like lean meat, egg whites, pasta, brown rice, and loads of green veggies. Make sure you're drinking plenty of water too, around 1 litre per 1,000 calories that you consume, plus extra for rehydration after your workouts. So, you should be looking at around 4 litres of water per day or more depending on your situation.
While diet plays a crucial role in gaining lean muscle mass, what is also important is training correctly with the right exercises, as well as knowing when to train and when to rest. Yes, rest is super-important to gain lean muscle mass, as your growth hormone levels rise 30 - 45 minutes after you fall asleep, so a good night's rest is an essential part of any plan on how to gain lean muscle mass.
The way to gain lean muscle mass is to perform brief but very high intensity weight training workouts, and long-duration low intensity fat-burning activities - e.g. long walks, jogging etc. The intensity of your workouts must increase over time for you to gain lean muscle mass, and getting sufficient recovery time is very important here, because without it your muscles will not have time to grow to their optimum levels.
Finding the right ectomorph workout is imperative if you want to build muscle and learn the secrets of how to gain lean muscle mass quickly. See how "Skinny Vinny" overcame his horrible genes and packed on over 41 pounds of rock hard lean muscle mass in 6 months ==> How To Gain Lean Muscle Mass
Article Source: http://EzineArticles.com/?expert=John_Wheeler
