How to Build Lean Body Mass

Series Summary

Many people want to lose weight. Despite claims for quick fat burning pills and powders, the best way to lose weight is still through proper diet and exercise. Exercise does more than just maintain physical fitness. Working out also builds healthy bone density, muscle strength and joint mobility. It also reduces general health risks, boosts the immune system and helps depression and insomnia. Whether exercising to lose weight, or improve muscle mass, working out promotes a healthy body and mind. For many people, going to the gym or buying expensive weight machines isn't a practical option. That's why free weights are an excellent way to strengthen and tone muscles. Inexpensive and easy to store, free weights can target specific muscle groups. In this free video series, a fitness director demonstrates how to build muscles with free weights. Strengthen calf muscles, biceps, abdominals and back muscles with these tips while learning how to build lean body mass with free weights.

Video Transcript

"Hi, I'm Les Whitley. Today I like to talk to you about building lean muscle mass. The mass of your body is comprised of fat free, which should be the lean muscle mass, the bone tissue; connective tissue and fat mass; which should be other jiggly stuff that's on top of those muscles. With focusing on building lean muscle mass, or the muscle structure of your body, you have to keep in mind that it's not easily done and requires a lot of effort on your part; beginning with exercise to stimulate that muscle for growth and energy expenditure, but also, it takes consideration of the food that you put in your body. Keeping a nice, good, healthy, well-balance diet, emphasizing fresh fruits and vegetables for energy supply as well as lean sources of protein to rebuild and replenish that muscle that you're breaking down through exercise. In building lean muscle tissue, you have to stress that muscle to a point where it's getting enough resistance, that it's force to grow or become stronger. As that muscle mass increases which it provides the shape of your muscle, your shape of your body. The fat in minimizing which covering over the muscles to give you that nice, lean, tone look, you have to emphasize the amount of activity to do; not only exercise, but your daily life and daily routine such as taking the stairs vs. taking the elevator, standing up vs. sitting down when you have the chance, to expend more calories than you're taking in. Your diet again, should be compose of healthier alternative foods, lower in fat, lower in sugar and again, to emphasize the goals that you have set for yourself in increasing that lean muscle mass. Set small goals for yourself and small increments, emphasize more how you look and how you feel and how your body response as oppose to being focus on the weight of the scale; especially when improving lean muscle mass as it takes time, effort and a lot of energy on your part."