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The 3 Simple Steps To Building Lean Muscle

Build Lean Muscle Men and Women

The words fitness and nutrition go hand in hand. One inevitably follows the other, but regardless of which order you say them in, science proves nutrition reigns king. When it comes to building muscle specifically, studies indicate that your diet could be as high as 80% responsible for meeting your goals, with the other 20% being your workout regimen and rest habits. Movement Food is here to take care of the 80% while you can focus on going the extra mile with the rest.

1. Proper Nutrition

Movement Food Nutrition

There are three macronutrients required by humans: carbohydrates (sugars), lipids (fats), and proteins. Each of these macronutrients provides energy in the form of "calories"

People often associate the word nutrition with subjects like vitamins, supplements, and vegetables. These all primarily provide what are called "Micronutrients". The problem is that, while they are important to a healthy life, they aren't going to play a massive role in packing on lean muscle. You need macronutrient rich food, this is what's full of calories, the fuel for your body.

Fat... Sugar... Calories... Scary words right? Often not what you would associate with nutrition. There are very few people living in western society who do not meet their micronutrient requirements, and if you didn't, you'd likely be in the hospital pretty quick. The vast majority of the population however, simply does not eat enough of their caloric requirements, or eats far below.

If you could unlearn everything that mainstream media articles of the week have you believing about things like fats sugars, and calories, you can take a scientific approach and see them for what they really are: lipids, carbohydrates, and energy.

  • 1 gram of lipids produces 9 units of energy (Calories).
  • 1 gram of carbohydrate produces 4 units of energy (Calories).
  • 1 gram of protein produces 4 units of energy (Calories).

That's a little more comforting, isn't it? Now that you understand the building blocks of a diet, you need to determine how much energy your body expends during the day. This is called your base metabolic rate. This number is influenced by many factors such as weight, height, level of activity, and age. When your goal is to gain muscle, you will want to exceed this number by 300 calories. If you go too far above this amount, the excess energy is stored as fat in your body. 

Using a fitness tracker like MyFitnessPal, you can carefully monitor your calorie intake and ensure that you are hitting your daily macronutrient goals perfectly. Movement Food is designed to sync simply and easily with MyFitnessPal. Just scan the barcode on your meal lid and the macronutrient data will be automatically inputted into your diary. This is the secret behind every shredded 6 pack and sculpted set of pecs.

The Movement Food team will take care of all the legwork for you. Your personal coach will do everything from analyzing your base metabolic rate to crafting the perfect macronutrient profile custom to your fitness goals. Click here to order now and receive your free nutrition coaching.

2. Proper Workout Regimen

Happy Workout Partners

The internet is overcrowded with people convinced that they have figured out the optimal workout. The fact of the matter is, there is just a few basic principles of human physiology that you need to understand and take advantage of.

Building muscle can be broken down into a simple process.

  1. Provide your body with energy
  2. Introduce your muscles to stress
  3. Supply your body with more food 
  4. Repeat and increase workload and calorie intake

Without getting to deep into the nitty gritty of every routine out there and which one is best for you (hint: the one you enjoy and can do consistently is the right one for you), here are the key points to remember when working out.

Cause your muscles stress. This is what you are doing when you lift weights in the gym. The type of stress depends on your goal. It's important to remember that with size, you will need to build some strength also in order to keep progressing.

  • Strength: Low rep (1-5 Reps) with high rest (3-5 minutes) between 1-6 sets.
  • Size: Higher rep (6-12 Reps) with low rest (45-90 seconds) between 3-5 sets.
Increase the stress on your muscles in each workout. This is called "progressive overload". This signals your body to continue adapting to receiving more and more stress, meaning more gains.
  • Increase the number of reps
  • Increase the number of sets
  • Increase the weight (small increments)
  • Decrease rest time in-between sets

No matter how hard you work out, if you aren't fueling your body with enough protein and energy, your diligent effort is going to waste. Don't spin your tires, move bigger weights with Movement Food diets. Our coaches will provide you with a solid workout plan to compliment your goals in the gym, and you're guaranteed to see results when properly combined with our nutrition plan. Click here to join the movement.

3. Proper Recovery

Woman Relaxing In A Hammoc

When you rest, you grow. All the time you spend in the gym is actually tearing your muscle fibers on the microscopic level.

Recovery is where nutrition and training unite and create growth.

The fibers you have torn begin repair immediately during a workout, and take usually between 24-48 hours to recover. In that time, it's vital that you keep a constant supply of protein pumping through your system, and that you don't cause any extra stress on the muscle groups that have been worked. Always stay above your daily metabolic rate regardless of whether or not you have worked out that day. Your body is always in repair. Failing to meet your metabolic requirements will result in what is called a "catabolic state", where your body actually begins to consume itself in order to acquire energy. Muscle cannot be built during a catabolic state.

Sleep is a vital component to proper recovery. During sleep, growth hormone is released, signaling hormal reactions within the body to promote a muscle growth. In combination with proper nutrition, this time a time of high muscle growth known as the "anabolic state".

So there you have it

There's no tricks, no secrets, no shortcuts. It just comes down to science. We've mastered the science of making delicious meals that compliment your macronutrient goals. 

Sign up for our tailored meal plans, and speak live with a coach that wants to see you succeed like the rest of our amazingly dedicated clients.