That said, 20 - 40
pounds of lean muscle built over the course of about 4 - 5 years is a realistic muscle growth rate for those ranging from slightly below to slightly above average genetics.
Not exact matches
If you only want to put on five
pounds, follow the plan for a month, if you want to
build 10
pounds of lean muscle, follow it for two months etc..
These overall effects will help you lose those extra
pounds of fat, while also
building lean muscle.
Seniors who eat a half
pound of red meat [20] each day enjoy [21] better physical function, get stronger, and
build more
lean muscle mass.
If you are able to work harder in the gym because
of it and
build a few more
pounds of lean muscle mass, that will increase your resting metabolic rate, making it easier to burn fat faster.
A workout (again
built correctly) will
build lean muscle mass at the very same time as you're making your heart
pound out
of your chest.
Stating that slow and steady cardio for longer periods
of time is best for maintaining
lean mass is similar to saying that curling 5 -
pound dumbbells for 30 minutes straight will
build more
muscle than curling 40
pound dumbbells for sets
of 10 reps with 2 minutes
of rest between sets.
Even if you are well over 200
pounds looking to
build muscle, I would still stick to 1 gram per pound of your Lean Muscle Mass (which I'd assume would be less than 200 po
muscle, I would still stick to 1 gram per
pound of your
Lean Muscle Mass (which I'd assume would be less than 200 po
Muscle Mass (which I'd assume would be less than 200
pounds.)
You need to consume 1 to 1.2 grams
of protein per
pound of lean body mass to
build muscle mass.