There is a lot of information on how to build lean muscle, the diet to follow and such. But, many people are misinformed about how to build lean muscle. Here are some of the common myths:
Myth#1 – More reps and lighter weight is the best way to build lean muscle
This is a great idea to burn fat if it is done over a long period of time. But, if you are on a diet and you want to get ripped then you will not be successful following this path. In fact, what you will end up getting is a smaller version of your current body. And this is definitely not the best idea if you want to build lean muscle. So, if you are on a diet and want to retain your muscles then the best way to go about it is to lift heavier weights and do a moderate number of reps. So less weight lifted means less muscle growth.
Myth#2 – You can’t absorb more than 30 grams of protein from a meal
This is another of the strange myths that surround bodybuilding. Actually there is no conclusive study or evidence which tells us about the amount of protein a person can absorb. Many factors affect the absorption of protein like health, age, sex, recent workouts and many other physiological factors. What is well known is that protein is required for muscle building and consuming about 1 to 1.5 grams for every pound of weight each day is a good way of ensuring adequate protein in your diet. Another great thing about protein is that it’s the least likely of all the food groups to convert to fat.
Myth#3 – You need to spend a lot of time in the gym
Actually the opposite is true. Working out daily for hours in a gym will probably give you the opposite result that you were seeking. The main reason is that because of too much stress on the body it can break down the proteins you have taken to get energy. The longer you exercise the more protein that will be broken down. Also, too much strength training can lead to your immune system not functioning properly. Ideally, you should train for about an hour a day 5 times per week.
Myth#4- Fat is bad for you
As with everything else there is good fat and bad fat. Not all fats are bad for the body. If you cut out all kinds of fat from your body it will only lead to lean muscle. The good fat or polyunsaturated fat is good because it consists of two essential fatty acid- omega-3 and omega-6 or linolenic and linoeic. Good sources of this are fish, nuts, flaxseed oil etc. Although these are good fats, you still must consume them in moderation.
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