Whether it’s for performance or aesthetic reasons, the trick is to adopt a routine that helps you burn excess calories while, at the same time, ensuring that you get the necessary proteins and fats that help build lean muscle.
If you’re looking to build muscle and get stronger, there are a few key things you need to do. First, make sure that you’re getting enough protein. Second, make sure that you’re working out regularly. Third, ensure you’re doing exercises that work all your muscle fibers. Fourth, be patient – it will take time to see results. Finally, make sure that you have a balanced diet and drink plenty of water.
Here are 5 ways to build lean muscles in no time at all
1. Watch Your Calorie Intake to Build Lean Muscle
According to Tami Bellon
, certified personal trainer and nutritional consultant with over 20 years of experience in the gym, if you weigh 200lbs and are only eating 1,200 calories
, you are probably not eating enough. She prescribes a handy guide for calories intake for those looking to get leaner:
Your Bodyweight x 10 = Your Daily Calorie Intake
For e.g. 200lbs x 10 = 2000cal.
The human body is a very complex machine. You mustn’t starve yourself; still, it can lead to the loss of muscle mass. Eat an adequate amount of protein each day to build lean muscle.
Your daily protein intake should be at least 50 to 70% of your calorie intake if you want to build muscle. Protein shakes
can help you meet your daily protein intake. To build lean muscle, you must increase your caloric and protein intake.
You should also decrease your carbohydrate intake and focus on interval training exercises. Increasing caloric intake will help you gain weight, which will help you build muscle. However, it’s important to ensure that most of those calories come from protein, as this will help you build muscle rather than fat. Increasing your protein intake is especially important when building lean muscle mass. Protein provides the body with the essential amino acids to repair and rebuild muscle tissue. Aim for around 0.8 grams per pound of body weight each day for optimal results.
2. Decrease Your Consumption of Carbohydrates
Completely eliminating carbohydrates from your diet will only set you up for failure. By eliminating sugar which includes candy, cakes, and pies (and even fruit), you will notice a big difference in your body. Limit your consumption of carbs to around 25% to 30% at the start of your regimen, and then assess from there. Ensure you eat healthy carbs from leafy vegetables, whole grains, and low glycemic index fruits. Avoid sugary fruits like bananas, peaches, mango, pineapples, and apricots. Also, stay away from starchy vegetables like potatoes. Decreasing your carbohydrate intake can also be helpful when trying to build lean muscle mass.
3. Find a Hill
To build lean muscle, it’s important to exercise regularly and eat a healthy diet. You might think you need to spend hours in the gym every day to see results, but that’s not the case. You can see great results by doing interval training. Interval training involves alternating short periods of high-intensity exercise with short periods of low-intensity exercise. This training is very effective for burning fat and building lean muscle. Focusing on compound exercises is important if you want to see results quickly.
When it comes to getting lean in a hurry, nothing beats the old-fashioned hill sprint, says Jim Ryno, CPT. It is the best way to blast fat without tapping into quality muscle, which long, steady-state cardio is known to do. No other cardio-type workout produces fat loss results while building muscle as quickly as hill sprinting. Jim prescribes 15-20 short sprints per workout up to five times weekly to get the best results.
Another great way to build lean muscle is by using resistance bands. Resistance bands are a great way to add resistance to your workouts, which can help you burn more calories and build muscle. They’re also very affordable and easy to use.
4. Increase your protein intake
Protein intake is very important for gaining lean muscle mass. Protein is necessary to build new muscle. Poor protein intake can result in muscle loss and weight gain. Muscle mass is very important for our metabolism. Low muscle mass slows our basal metabolic rate resulting in decreased ability to burn calories and fat storage. Increase your protein intake via supplementation with lean meat, plant-based protein, and a protein shake.
5. Keep Track
It is important to check the progress of an exercise and diet regimen to fully assess what adjustments need to be made. Sometimes, doing more isn’t the answer.
You need to track your progress to ensure that you build lean muscle mass and fat. You can take photographs of yourself, measure your increases, or use a body composition scale. A weight scale doesn’t always tell the story so follow inches over the scale since muscle gain can result in increased weight.
Building lean muscles doesn’t have to feel impossible. If you can stick to these 5 elements, you will see results.
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