How to Gain Lean Muscle


Every fitness freak wants to be fit as a fiddle and have a superb lean body. No doubt, it is a tricky situation, but not an impossible one. Getting lean muscles takes real sweat and not popping pills. In order to gain lean muscle, do not reduce your daily intake of nutrition. Every nutrient is essential to the body, if taken in the right proportions. Anything done in excess is harmful to the body, which includes both exercise and eating. This article will guide you to build the body that you’ve always dreamed of.

Gaining lean muscle means losing weight. All the muscle building guides will tell you that you need to do more of cardiovascular exercises than weight training. Thus, doing exercises like running, jogging and walking are perfect for gaining lean muscles. Consult your fitness instructor and get a training program made according to your body. Because, if you over-work your muscles, they are likely to wear and tear. Stick to the plan made by your gym instructor for you. Do not try many plans in one go.

Diet for Gaining Lean Muscles

Most weight loss always harp on the point of counting calories. If you consume a lot of calories, putting on weight and bulking up will be easy. But that’s not the aim. So watching and counting your calories is the only way of gaining lean muscles. Ideally, your meal must consist of 60% carbohydrates, 20% proteins and 20% fats. Break down your meal into 4-5 parts. Choose healthy fat against harmful fat. People always mistake the kind of fat they consume. Healthy fat consists of nuts, avocados, and cold-water fish. If you are performing intensive workouts then, you have to consume about 40-100g of fat everyday. If this kind of healthy fat is not possible, then you must try the healthy fatty supplements.

Food Items to be Avoided

Unhealthy fatty food items are a strict no-no. Sodas, cheese burgers, anything fried and basically everything that is junk should be avoided. Eating too much in one go isn’t a recommended meal either. So eat every 2-3 hours.

Important Exercises

Ab training is of prime importance while shedding the pounds and gaining the lean look. To get those ripped six pack abs. Sit-ups and crunches are the best of getting the coveted abs. So intensify your abs training, to lose the flab on your tummy.

Shoulder and arm training is required to get the lean muscles. Surely, you don’t want the lose fat on your arms dangling! Build it up with some shoulder presses.

Stretching is a must. Stretching teaches your body to hold the loose muscles in one position. For yoga exercises and yoga poses are the best muscle building routines. Yoga not only helps you lose weight, but also improves your metabolism.

One of the most important ingredients for getting muscle is drinking a lot of water. As you exercise a lot, your body loses a lot of water. Thus to replenish those lost water reserves, you have to drink a lot of water. Hopefully, this article will help you get the body you’ve always wanted. Do send in your feedback!


The Science Of Muscle Building

The Science Of Muscle Building

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