The desire to have the perfect body structure reminiscent of a Greek sculpture is the desire of most fitness enthusiasts. While one registers in a gym, the objectives always differ. From, gaining of muscle weight from mass, loss and at times gaining of lean muscle mass. However, unlike the other form gaining lean mass, is synonymous to being healthy and having more mass in proportion to fats.
Muscle is normally made up of actin and myosin that work synergistically, to bring about voluntary movement. These movements are normally facilitated by metabolites that act as fuel. When carbohydrates (glycogen) are broken down through oxidation, energy in form of ATP (Adenosine Triphosphate) water and Carbon (II) Oxide is produced. In cases of starvation fats can be broken down in an elaborate process known as lipolysis, to yield energy for body use.ATP is used to power myosin movements. However, creatine-phospahate, serves as a temporary reservoir of energy for muscle use.
Lean muscle is achieved when there is a total breakdown of a high percentage of body fat. This normally results in a clear muscle visibility and lack of accumulated fats.
While most gym work outs would result to muscular hypertrophy (an increased size of muscle size) some work out regimes normally result to lean muscle mass. Aerobics is attributed to “toning” the muscle. This is due to the aerobic action that leads to massive oxidation of fats.For fats to be completely oxidised, there has to be complete, break-down of carbohydrates. After the depletion of these reserves, the body normally switches to breakdown of fats. The exercise regimes are normally intense to force this switch to lipolysis. This is usually achieved by dance routines, weight lifting but with increased repetitions with small breaks in between sets. The weights used are often not heavy but usually light.
The other area, of concern is diet. Individuals working out to achieve lean muscle mass are advised to steer off fat-laden food. High fibre and protein diet are normally recommended. Given, the tendency of the body of converting excessive carbohydrates to fats; the former’s intake is normally restricted. Other diet plans involve taking in high fibre carbohydrates like brown rice or brown bread. They are relatively low in the glycaemic index compared to their other counterparts like white rice and white bread.
However, it is advised that before one embarks on any exercise regime, for instance working out to achieve lean muscle mass, one is advised to consult and read widely on the subject.