Are you struggling to gain lean muscle? Have you tried every exercise and workout plan there is with little to no success?
With so many different theories on training and diet, it can be hard to know how to get lean muscle. And while the process can be a little different for each person, there are ways of approaching it that can help everyone.
How to Get Lean Muscle In 5 Easy Steps
Want to know the ins-and-outs and how to build lean muscle fast? In this article, we’re sharing how to get the lean muscle you want without starving yourself or burning out at the gym.
Switch Up Your Diet
When it comes to gaining muscle, calorie and nutrition intake is everything. To put on lean muscle, you need to be eating roughly five to eight times per day and consuming more calories than you burn. Your diet should also be rich with protein and fat.
Here are some great foods and protein sources to introduce into your diet:
- Egg whites
- Whey protein
- Peanut butter
As you work toward your fitness goals, avoid sugary and over processed foods. These will prevent you from putting on lean muscle and will most likely make you feel tired and lethargic.
Practice Proper Lifting Techniques
People trying to put on lean muscle should lift weights three times a week for at least 30 minutes each session. That’s because the more muscle you have, the more calories you burn, and the more quickly you’ll lose the fat around the lean muscles. But, be sure to have rest days so your body has time to recuperate before your next session.
Be sure not to go into weight training blind though. If you’ve never lifted at a gym, don’t start doing so without meeting with a personal trainer in advance. People who go into weightlifting with no understanding of proper form and how to use weight machines properly are way more likely to injure themselves.
Weight lifting is great but doing just that isn’t enough to help you achieve your fitness goals. You also need to be doing cardio. Cardio helps you increase blood flow, and blood flow helps increase the nutrient delivery to your muscles associated with the development of lean muscle.
Cardio also helps your body burn fuel more efficiently, and help you keep off the extra fat that may result from your increased calorie intake. There are many ways to do cardio, from running to high-intensity cardio workouts. And what’s better is that cardio can create endorphins that will leave you feeling happier and more relaxed.
Try Out Lean Muscle Exercises
If your main fitness goal is to achieve lean muscle growth, there are specific exercises you should try out. Compound exercises, exercises that work more than one muscle at a time, are a great way to build lean muscle. These exercises include push-ups, burpees, and kettle ball workouts.
Rest and Don’t Stress
A major part of muscle building is aiming for muscle fatigue, so you can effectively tear and rebuild your muscles. But because you’re pushing yourself harder, you need to make sure you’re taking the time to also rest. You should take a break between weightlifting days to give your muscles time to rest and strengthen.
And beyond that, try not to stress. It can lead to an uptick in hormones which can block weight loss and increase fat gain. So, make sure to sleep often, drink plenty of water, and remain calm as you try to reach your fitness goals.
Ready to Get Started?
Building lean muscle can seem challenging, but it’s completely doable! Now that you know how to get lean muscle all you have to do is try out these techniques to start seeing results!
Do you need a space to meet your fitness goals quickly and effectively? Looking for personal training sessions or high-quality exercise classes? Contact us to see how we can help you with your fitness journey!