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How To Build Lean Muscle

how to build lean muscle
how to build lean muscle
How to Build Lean Muscle

A common question I am often asked is How To Build Lean Muscle, I think it is important to understand that throughout your training regime you’re not always going to “Look Shred”. You can however, drop your body weight but maintaining a “Shredded” Physique for 365 days+ is not possible without doing some serious damage to your body.

But that doesn’t mean building a lean body can’t happen as to get “Shredded” you first have to build your muscles and it can only be achieved through consistent strength training, a balanced diet and rest and recovery periods.

If you’re just starting out at the gym or perhaps you have been training for some time and can’t seem to push through to your next level, here are some tips to help you on your Lean Muscle building journey.

Consistent Strength Training

I can not express the importance of strength training in order to build lean muscles, I often hear from so many guys that they don’t want to get “too big” and you won’t another thing you won’t do unless you incorporate strength training is build lean muscles. It is a MUST!

When you strength train, you create small tears in your muscle fibers, which your body then repairs and strengthens during recovery. Over time, this process leads to increased muscle size and strength.

To build lean muscle, aim to strength train at a minimum 2-3 times per week, with a focus on exercises that work multiple muscle groups and pair muscles groups together. As an Example the muscle groups I train together consist of:

  • Chest and Triceps
  • Legs
  • Biceps and Shoulders
  • Back and Abs

To help, I have put together my training regime as a VIDEO tutorial

It’s also important to progressively challenge your muscles over time by increasing the weight with no more than around 5% of the current weight you’re on alternatively you can increase reps, or sets of each exercise. This helps to prevent your muscles from plateauing and encourages continued growth.

For me personally, I opt for super-sets which are heavy weights 3 sets of 12 and when I feel like I am plateauing I will reduce my weight by 5% and switch to 15 reps and throw in a few other exercises before returning to supersets.

Chest and Triceps on YouTube- VALLONE

Eat a balanced diet

As the saying goes 90% of gym life is diet and you need to be sure that you’re eating the right foods and while there is as many diet fads and trials out there as there are stars in the night sky it is important that you pick one that not only works for you but fits your life style.

But remember a balanced diet is crucial for supporting muscle growth and recovery and you should aim to eat a diet that’s high in protein, healthy fats, and complex carbohydrates.

Try to eat protein at every meal an easy way to do this is to select chicken as it has a low fat count, eating protein helps to support muscle repair and growth. It’s also important to eat plenty of complex carbohydrates, such as whole grains, fruits, and vegetables, which provide the energy your muscles need to work effectively.

healthy fats are also important for muscle growth and overall health. Good sources of healthy fats include:

  • Avocado
  • Nuts
  • Seeds
  • Olive oil
  • Fatty fish like salmon

It can be helpful to track your daily calorie and macronutrient intake using a food tracking app to ensure you’re getting enough of each nutrient but just remember that apps aren’t always 100% accurate and they should only be used as a guide.

how to build lean muscle

Stay Hydrated

Water accounts for 50% – 80% of our body weight and not only is it essential to help us break down our food, process body fat, regulate temperature but also muscle development. Staying hydrated is important for muscle growth, as it helps to transport nutrients to your muscles and remove waste products that can slow down recovery. Aim to drink at least 8 cups of water per day, or more if you’re particularly active. You can also consider drinking an electrolyte sports drink during and after exercise to replace lost fluids and electrolytes.

Get enough Rest

Say good bye to clubbing until the sunrises because if you’re serious about building lean muscle and sustaining it you’re going to need to put in the hard yards in bed and not for anything else but sleep.

Rest and recovery are just as important as exercise in building lean muscle. When you strength train, you create small tears in your muscle fibers, which your body then repairs and strengthens during rest. Without adequate rest, your muscles won’t have time to recover and grow.

Make sure to get enough sleep each night, aiming for 7-9 hours of sleep per night. You should also take rest days between strength training workouts to allow your muscles to recover and grow.

Consistency is Key

Building lean muscle is a gradual process that requires patience and consistency. Focus on small, incremental improvements over time, and stay committed to your goals. It may take several weeks or months to see significant changes, but with consistency and dedication, you can build lean muscle and improve your overall health and fitness.

So don’t forget, building lean muscle requires a combination of consistent strength training, a balanced diet, and rest and recovery. By following these steps, you can achieve your goals and build a stronger, leaner, and healthier body.

As a caring and hands on dad, Simon devotes himself to his family, career and health.

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