How To Gain Lean Muscle – Part 2

Drum role please, Brrrrrrrrrrrrrrrrrrrrrrrrrrr – How to Gain Lean Muscle – Part 2!!!

I bet you are all feeling like you used to the day before Christmas when you just couldn’t wait for the 25^th of December to come. Right?

Na just joking with you, but if you really where that excited I would love to hear about it, and maybe we’ll try and get you into some hobbies.

Just kidding

So the other week we went through the first stage of how to gain lean muscle and that was explaining the exercise part as it takes 2 to tango but the diet certainly takes the lead in this dance.

As I said you cannot out train a bad diet. So today I’m going to explain what to eat and what not to eat and what I eat.

Read what exercises burn felly fat before you start any weight loss workout.

Can anyone tell me what percentage of people in the western world are classified as over weight? Well I actually don’t know, haha.

Well I did know but the rate of obesity is always climbing and the last I heard it was 85%. Damn that’s a big number!

Now why would 85% of the western worlds population be overweight? Because fast food, preservatives and companies trying to make a lot of money are in every single nook and cranny of our life.

Our day to day activities brings us face to face with this devastating issue far to regularly.

How to gain lean muscle you ask?

Stop eating junk foods. If you eat junk food 3 times per week and you cut that down to only once or maybe zero, I promise, hand on my heart swear that you will lose weight.

Next question is, well what do I eat?

You can check out these 38 super foods that help burn belly fat

You know that part of the supermarket where you there’s a whole bunch of large wooden crates propped up that are full of things in the shapes of green, orange, red, yellow, purple, brown and white.

There called vegetables and if you are going to lose weight and gain lean muscle you must include these 2 – 3 times every single day. Especially those green leafy vegetables like Broccoli, beans, peas, brussel sprouts and spinach.

Check out Pop-Eye, is he looking over weight to you. Lean muscle maybe? Well certainly in the forearms. You get the drift though right? There is no movement on this team.

Going hand in hand with vegetables is lean protein.

Lean protein is chicken, fish, turkey, lamb, beef and pork. Avoid sausages, mince, and things like chicken kievs.

I know these are all meats but they are full of preservatives and are made up of all the animal waste like stomach lining, hoofs and fat. Gross!!

Have I made myself clear? If you want to know how to gain lean muscle then vegetables and lean protein is a must. End of discussion.

Typical questions I always get asked is what bread, can I eat bread?

The answer is simple. Eat whole grain bread but only sparingly and don’t eat any after 2pm. That also goes for pasta’s and rices.

These foods are know as complex carbohydrates and what they do is spike your blood sugar and that gives you energy.

What you must know is ideally you want to keep your blood sugar as even as possible. I’m not going to go into the science of it know but just trust me on this. If you can avoid complex carbs then do it.

Beverages or bevies as one of my mates call them, can be a silent killer!

Soft drink is bad news. You’re a smart person and you know its bad for you so don’t drink it. None, nothing, zip, zippo. I bet I can guess your next question. Are diet soft drinks ok? No way!

Here is a tip. If anything states that its low in fat that means its full of preservatives and artificial flavours. What do you think gives something low fat flavour when all the flavour has been taken out?

These are man made chemicals are poison to your body and can cause everything from diabetes to forms of cancer.

You can check out these 38 super foods that help burn belly fat

What about alcohol?

Well the jury is out on this one and there has been some studies with red wine and in moderation is found to be good for the heart. That’s true but they key word is moderation.

Your body identifies 3 types of foods, carbohydrates (vegies), protein (chicken, fish, etc) and fats (good fats such as omega 3’s that help your joints move)

What category does alcohol fall into? None of them.

Your body sees this as a toxin and wants it out of your body as soon as possible.

Ever wondered why people smell like alcohol, have more energy or sweat a lot and even vomit? Its because your body dosent want it inside of you.

So when your body is busy getting rid of the alcohol and your stuffing your face with a late night kebab, instead of burning up the nutrients from the dirty kebab it stores it.

For men it usually gets stored around your mid section and for ladies usually gets stored around your bum and thigh’s.

Bet you didn’t know that.

Now 6 days of the week I eat super healthy. Consisting of lean meats and vegetables, 4 – 6 times per day. Yes I know there’s 7 days in a week and on the 7^th day I have 1 meal that I enjoy.

I don’t go crazy and stuff my face but I’m human and I get cravings so by having a ‘cheat meal’ it keeps me on track.

I don’t drink any alcohol and I consume 1.5 – 2litres of water every day. I usually add lemon to my water for taste and it also helps with digestion. Bonus.

I’m not going to lie to you but this is not easy. Eating healthy is the hardest part of any weight lose campaign and it does take planning.

I plan my meals out every Sunday for the following week because I know if I’m left alone with my cravings and no food I could go a little wild and between you and me I have in the past so I know that planning is key.

For a boost to your weight loss check out my top 5 foods that burn belly fat.

Let me know what you thought and if its helped you learn to gain lean muscle.

Yours in health,

James Ramage

 

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P.P.S – If you missed How to Gain Lean Muscle Part 1 here it is

P.P.P.S – Need to learn more about workout nutrition?

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