Fill up on Lean Protein

Eating adequate protein is essential for a healthy diet, weight loss and important for increased muscle mass. Ensure you’re eating the right types and amounts to help you reach your goal.

  • The amount of protein you need will vary on your gender, age and activity level. However, if you’re trying to gain muscle mass, aim for 1 g of protein for every pound of body weight.
  • Try to eat leaner protein sources as they also contain fewer calories. Go for foods like: poultry, eggs, lean pork, seafood, legumes, tofu and lean beef.
  • You’ll need to include one to two servings of protein at each meal and snack to help you meet your goal. Measure out a 3 – 4-oz serving or a serving about the size of a deck of cards.

Increasing Muscle Mass with Weight Training

Do two to three days of strength training each week. These exercises can help build and strengthen your muscle mass.

  • In addition to reducing your total body fat, increasing lean muscle mass will require you to do strength or resistance training. Cardio and diet alone cannot increase your lean muscle mass.
  • Strength training comes with a lot of benefits outside of increasing lean muscle mass. It also helps prevent osteoporosis and strengthens bones and helps increase metabolism.