how-to-build-lean-muscles

5 Ways to Build Lean Muscles Fast

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, make sure that you’re doing exercises that work all of 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.  It is important that you don’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.  Supplementing with protein shakes like Amino Restore can help you meet your daily protein intake.  To build lean muscle, you need to increase your caloric intake and protein intake.

You should also decrease your carbohydrate intake and focus on interval training exercises.  Increasing your caloric intake will help you gain weight, which in turn will help you build muscle. However, it’s important to make sure that the majority of those calories come from protein, as this will help you build muscle rather than fat. Increasing your protein intake is especially important when trying to build lean muscle mass. Protein provides the body with the essential amino acids needed 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.  Make sure that you eat healthy carbs from leafy vegetables, whole grains, and low glycemic index fruits. Stay away from 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

In order to build lean muscle, it’s important to exercise regularly and eat a healthy diet. You might think that you need to spend hours in the gym every day to see results, but that’s not the case. In fact, 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 type of training is very effective for burning fat and building lean muscle. If you want to see results quickly, it’s important to focus on compound exercises.

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 also actually building muscle as quickly as hill sprinting does. To get the best results, Jim prescribes 15-20 short sprints per workout up to five times a week.

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 more muscle. They’re also very affordable and easy to use.

4. Keep Track

It is important to check the outcome of an exercise and diet regimen after a certain period of time in order to fully assess what needs to be done. Sometimes, doing more isn’t the answer.

In order to make sure that you are building lean muscle and not just gaining weight, you need to track your progress. You can do this by taking photographs of yourself, measuring your body fat percentage, or using a weight and body composition scale.

Building lean muscles doesn’t have to feel impossible.  If you can stick to these 5 elements, you’re going to see results.

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