If you are trying to gain muscle mass, there are many things that you can do. It doesn’t matter what you currently weigh or how weak you are at this point. Everyone has got to start somewhere. The hardest part will be getting started, and that will be your first step.

The worst case scenario is that you are somewhat out of shape and in doubt that you can gain lean muscle. The first thing everyone needs to do is to start eating properly. This means at least six small meals per day with at least one or two servings of protein, fiber, dairy, and low-glycemic carbohydrates. You have to eat if you want to gain lean muscle. If you overweight, you still need to eat. If you are underweight, you may need to eat 200 to 300 calories more.

The next step to take to gain lean muscle mass is to hit the gym. Make sure that you consume a pre-workout meal within 90 minutes of working out. The pre-workout meal is essential for the energy that your body will need while working out.

Since you will be focusing on gaining lean muscle, the first 20 to 30 minutes of your workout will need to consist of an intense weight-lifting regimen. It is very important that you focus on your weight-lifting first so that you can exert the majority of your efforts toward attempting to gain lean muscle. If you are one of those people who believe spending hours in the gym is the way, then it’s no wonder you haven’t been able to gain lean muscle. There is no way to get the body you want if your body is always being overworked. Just remember to keep your workouts fairly brief, never exceeding a max of 45 minutes – weight-lifting and cardio combined. If your goal is gain lean muscle, you will need to get in there and hit the muscles hard. This means no messing around with light weights. If you are a beginner, you may consider starting off with a small warm-up, but that is it. Remember that you do not have much time before you will need to feed your muscles again. A good workout to gain lean muscle is going to consist of doing about six sets of eight per muscle group. Make sure that you work about two to three muscle groups per workout.

Once you have finished your workout, you need to go get a source of protein as soon as possible. In order to gain muscle mass, you must be certain that you obtain your protein source within 90 minutes after your workout. If your muscles do not receive protein sooner than later, your body will begin to feed off it’s own muscle in an attempt to refuel. You might want to consider having a combination of a protein shake, a tuna sandwich on whole grain bread, and an egg, or some peanut butter on apple slices. You can easily gain lean muscle by making certain that you eat as much protein as possible. A source at least once every two to three hours should be sufficient enough. The next thing you are going to do when attempting to gain lean muscle is rest. You do not need to rework the same muscle group for at least 48 hours because it needs time to heal and grow. No progress can be made when the muscles are fatigued. They can only grow when resting. In the meantime, you might want to focus on cardiovascular fitness or working another muscle group, just remember to give your body plenty of time to rest and recharge for the next intense workout session so you can actually gain lean muscle.

You should be able to gain lean muscle in a few weeks if you follow all of these steps. The most important part is to stay consistent. Remember that you cannot overwork your body. Staying consistent means reworking the same muscles every few days, not everyday. As you an see, anyone can gain lean muscle, it’s just a matter of trying.

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