There are many ways on how to build lean muscles. Some may work effectively for you, while others may not. Always remember that the basics generally involve proper diet and exercise. Here are some tips on how to develop lean muscles that you may find useful.
If you want to build lean muscle, you need strength training a number of times every week. While competitive body building works more in building muscles, the focus of routine weight lifting is to tone the muscles. Strength training several times a week also helps burn fat and boost weight loss so you can achieve and maintain a leaner figure. Use machines, free weights, TRX bands or whatever that works for you for your strength training. The more important thing is that you are properly guided when you go into weight lifting. There should be breaks in between your training days so that your muscles will have time to rest, rebuild and gain more strength. During “break” days, doing cardio exercises is highly recommended. The technique to effectively build lean muscles is to push your muscles to the limit.
Eating well is really important when your goal is to develop lean muscles. Your diet should include plenty of vegetables especially spinach because it is rich in glutamine which improves the growth of lean muscles. Increase your fruit intake like bananas, oranges, cantaloupe and apples. These fruits contain fiber and other nutrients that will enhance muscle development. Choose also whole grains such as brown rice, sprouted grains and quinoa. It would make a difference if you will plan your meals. Your meals should be high in calories, plenty of carbohydrates and protein and must include enough good fats. Make sure that all the nutrients you need should come from natural sources.
The technique is to eat multiple smaller meals. Ideally, you need to consume 4000 calories per day which you can divide into 5 or 6 meals. It is also important that you don’t skip meals. Before the training, eat a meal with slow burning carbs like pasta and rice. It takes time for this type of carb to be converted to glucose, and keep the sugar level stable. Then after training, you must consume a meal high in protein and fast burning carbs.
Keep Yourself Hydrated
When you are into strength training or doing any strenuous activity for that matter, you need to drink lots of water and stay hydrated at all times. Your body is about 70% water and once you are dehydrated, your health will suffer and the size of your muscles will be affected. Your muscles perform and develop better when they are hydrated. Ideally, you must consume 16 oz. (0.47l) of water per every half an hour of a vigorous training.
Cardio Comes After
Strength training followed by a cardio will help you build lean muscles effectively. Strength training should come first to boost your energy and then finish your workout with a cardio. For busy people who do not have time to do one after the other, the next best alternative is to do the combination. The cardio and strength training combo will help increase your heartbeat for better burning of fat and calories which will result to better building of lean muscles.
Rest Your Body
Amongst the many tips on how to develop lean muscles, rest is one factor that is overlooked most of the time. Surprisingly, it’s when you rest when the muscles grow. When you do strength training, your muscles are stimulated and eventually break down. Then with the right nutrients and the much needed rest, the muscles will grow bigger and stronger. If you want to build lean muscles, give your muscles time to rest and recuperate.