HOW TO GAIN LEAN MUSCLE.

There are 3 types of body types ectomorph, mesomorph, and endomorph. Ectomorph body types have hard time in gaining weight beacuse of high metabolism rate so whatever you eat, burns fast.

Endomorph on the other hand gains weight easily and stores fats in the body, so such body types have hard time losing weight because of low metabolism rate, so whatever you eat will result in gaining fat or weight. Mesomorphs have born athletic physique where they have more of muscle than fat.

For an ectomorph to build lean muscle, one have to eat protein twice the body weight, i.e. suppose the body weight is 60kg then the person have to eat 120gm of protein per day to gain lean muscle i.e. 2gm of protein per kg weight , but that also include a balance of carbs and fats, this is a nutrition part. But talking about workout, in order to build lean muscle, you have to break the muscle by intense workout. After breaking of the muscle through workout the muscle requires protein to heal and thats where diet comes in. After workout the blood ciculation in the body increases results in absorption of protein at a faster rate. Rest is equally important as diet and it will help in growing the muscle while sleeping, thus sleep for 7-8 hours is must.

There are alots of supplements present in the market, but for beginners it is important to build as much muscle as possible from their home made food and diet and this will help in the long run and buliding foundation.

Endomorph body types have more fats than the muscle, so to cut down the fat one have to go through calorie deficit i.e. one have to cut down the calories to half and have to include daily workout in the routine so that the excess fat present on the muscle will burn. Decreasing the amount of carbs and fats and increasing the amount of protein will also help in burning fat and gaining lean muscle and to digest the protein there should a considerbale amount of fibres in your diet which is vegetables. Both nutrition and workout goes hand in hand in this case because its hard to accomplish if one of the both is absent. Daily workout will increase the metabolism of the body and excess fat will not store instead it will get burn during the workout. There is an app HealthifyME I have been using to calculate the calories and macros. It will help you to count calroies and macros that you have been injecting in your body thorughout the day and also have customize meal plans to achieve your daily nutritional goals.

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