Myths Surrounding How to Build Lean Muscle Mass
Not everyone is turned on by the sight of huge bulky bodies which look like they belong in an arena or some other era. In fact women seem to prefer men with lean muscle and a toned body. A guy who is naturally skinny therefore has a great advantage in turning into a lean muscle machine. There is a lot of information on how to build muscles, the diet to follow and such. But, many people are misinformed about building lean muscle mass. Some of the myths surrounding the building of lean muscle mass are as follows.
Myth#1 – More reps and lighter weight is the best way to build lean muscle mass
This is a great idea to burn off calories if it is done over a long period of time. But, if you are on a diet and you want to add more characterization to your body then you will not be successful following this path. In fact, what you will end up getting is a smaller version of your current body. And this is definitely not the best idea if you want to gain lean muscle mass. So, if you are on a diet and want to retain your muscles then the best way to go about it is to lift heavier weights and do a moderate number of reps. So less weight lifted means less muscle growth.
Myth#2 – You cannot absorb more than 30 grams of protein from a meal
This is another of the strange myths that surround bodybuilding. Actually there is no conclusive study or evidence which tells us about the amount of protein a person can absorb. Many factors affect the absorption of protein like health, age, sex, recent workouts and many other physiological factors. What is well known is that protein is required to build muscles and consuming about 1 gm to 1.5 gm for every pound of weight each day is a good way of ensuring adequate protein in your diet. Another great thing about protein is that it is the least likely of all the food groups to get converted to fat.
Myth#3 – You need to spend a lot of time in the gym
Actually the opposite is true. Working out daily for hours in a gym might give you the opposite result that you were hoping for. In this case at least more is definitely not merrier. The main reason is that because of too much stress on the body it can break down the proteins you have taken to get energy. The longer you exercise the more protein that will be broken down. Another reason to not strain is that it will lead to your immune system not functioning properly. Ideally, you should train for about an hour a day 5 times per week.
Myth#4- Fat is bad for you
As with everything else there is good fat and bad fat. Not all types of fat are bad for the body. If you cut out all kinds of fat from your body it will only lead to lean muscle. The good fat or polyunsaturated fat is good because it consists of two essential fatty acid- omega3 and omega6 or linolenic and linoeic. Good sources of this are fish, nuts, flaxseed oil etc. Of course moderation is required even for this type of fat.
To learn about more myth’s surrounding building muscle, check out Vince DelMonte’s No-Nonsense Muscle Building.
