* Healthy body is inclined to a Healthy diet but before you achieve it. You have to make sure of these three things:
Having a muscle gaining meal plan around lean protein
Include nutrient-rich, low-glycemic carbs
And a considerable amount of healthy fats
* Eat in a good and healthy Way
You must be knowing that muscles are made of protein, and you need to increase your protein intake. Amino acids are responsible for making a protein that are the building blocks of muscle. It is required by your body for repair and recovery purposes. You will break a lot of tissues in your daily workouts and therefore, balancing it out with the right amount of protein becomes extremely crucial.
Consume good quality protein. When you eat non-fried, lean sources of protein, and make sure to reduce your fat intake The best sources of good protein are; egg whites, chicken breast, quality protein supplements, turkey, 98 percent, or leaner ground beef, and fish.
* Don’t Neglect the Carbs & Healthy Fats
When you try gaining muscle weight, you might focus on protein so much that you may forget about the healthy carbs and fats which is wrong, of course!
Carbs and fats are equally important. You are supposed to consume them regularly, but not in an out-of-control way because that can lead to weight gain. You just have to make sure that your body utilizes them entirely.
Above all, junk foods, artificial sugars, refined flour are foods to avoid when gaining muscle. Make sure you don’t get lured by them.
* Start Using Healthy Oils
.It is an important component while you are gaining muscle while losing fat. There are a few recipes that cannot be made without oil, so consider substituting your regular refined oil with olive oil. It will be a healthier source of fat.
* Keep Moving
You are not just supposed to eat clean but also, indulge yourself in training. Being lazy is a big no when you are the mission of gaining muscle.
Be active. Don’t just go to the gym and sit for the rest of the time. Sitting at one place for longer hours encourages your body to secrete stress hormones. Try moving every 30minutes of work. Take a short walk, take some green tea. It will boost your efficiency as well.
* Don’t do cardio too much
Doing Cardio is great but too much cardio isn’t right. It may help you with gaining muscle. It releases hormones such as adrenaline and cortisol, which breaks down the tissues.
* Sufficient Sleep
In these days, when stress is your 24*7 companion, sleep could be your savior. Stress can lead to an increase in fat whereas sleep is the ultimate fat-burning activity. Your body requires more calories to sleep than to just rest. If your sleep cycle and sleeping hours are not up to the mark, gaining muscle could be a tough thing. Deep sleep leads to fat-burning.
Source: https://sporting8.com/blog/how-to-gain-muscles-without-being-fat/
Wowwhat a great article about health and exercise