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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics
Exercise
Building lean muscle involves a combination of proper nutrition, exercise, and recovery. Understanding these key components can help you achieve your fitness goals effectively.
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Define your muscle-building goals. Whether it's increasing strength, improving aesthetics, or enhancing athletic performance, clear goals guide your training and nutrition plans.
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Consume a balanced diet rich in protein, healthy fats, and complex carbohydrates. Protein is essential for muscle repair and growth, while carbs and fats provide energy.
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Aim for 1.6 to 2.2 grams of protein per kilogram of body weight daily. Include sources like lean meats, fish, eggs, dairy, legumes, and plant-based proteins.
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Engage in regular strength training exercises. Focus on compound movements like squats, deadlifts, bench presses, and rows to work multiple muscle groups.
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Gradually increase the weight or resistance in your workouts. Progressive overload challenges your muscles, promoting growth and strength gains over time.
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Allow sufficient recovery time between workouts. Muscles grow and repair during rest, so ensure you get 7-9 hours of sleep and avoid overtraining.
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Stay hydrated to support muscle function and recovery. Drink plenty of water throughout the day, especially before, during, and after workouts.
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Consistency is key to building lean muscle. Stick to your workout routine and nutritional plan, making adjustments as needed to continue progressing.
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Building lean muscle requires dedication to proper nutrition, consistent strength training, and adequate recovery. By following these steps, you can achieve a strong, lean physique.
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