Essential Tips on How to Get Lean Muscle by Combining Dieting and Exercises


in Muscle Growth, Muscle Nutrition

How to Get Lean Muscle


Men and Women are equally interested in how to get lean muscle and have the body of a fitness model. Sometimes, gaining muscle is a harder goal to achieve for those who have a skinny body type than for those who want to lose weight. For skinny as well as overweight men and women, eating and strength training are 2 important parts of the process of gaining lean muscle mass.

Both skinny as well as overweight persons should eat several meals during the day. If you are skinny, you should eat every 3 hours – about 5-6 meals per day; if you are overweight, you should make sure that you respect that standard 3 meals of the day, and if necessary snack healthily between them.

Many people who are wondering how to get lean muscle mass are tempted to believe that they must eat only protein. While protein is highly important when trying to build and maintain muscles, you need other types of nutrients as well. If you diversify your meals and include foods from the main groups, while focusing on eating plenty of vegetables and protein that comes from low-fat dairy products and lean meat, you will make the first step towards building lean muscle.

Skinny people will have to eat slightly more calories than they are burning through exercises in order to build muscles.

Of course, anyone who wonders how to gain lean muscle knows that nothing is possible without exercises. Strength training exercises are ideal when you are trying to build lean muscles; however, cardio workouts should not be neglected.

If you perform 30-minute cardio workouts 5 days a week, you will encourage your body to keep burning calories.

Furthermore, cardio exercises, particularly aerobic exercises, help you tone your muscles and gain strength.

Weight lifting is the most popular type of training that will allow you to build lean muscles. It is advisable to work with a lighter weight, but perform numerous repetitions. Women can use weights from 5 to 10 lbs, while men can work with heavier equipment.

Each exercise should consist in 3 sets of 5 repetitions. Repetitions are highly important; this is a valuable tip on how to get lean muscle that few people are aware of or take into consideration. While by lifting heavy weights you will end up with a bulky appearance, by lifting lighter weights numerous times you will end up with toned, lean muscles. Perform your weight lifting routine at least 3 times a week.

Exercises such as pushups, pull-ups, dips, crunches, lunges and squats allow you to work with your own body weight and offer you resistance. They will help work the most important muscle groups and tone them.

Perform these exercises on those days when you are not lifting weights.

Rest is also important, particularly when you are engaging in tough training sessions. Working different parts of your body in different days and resting properly before exercising are also valuable tips on how to get lean muscle that you cannot afford to ignore.

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