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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics

Exercise

How to build Lean Muscle?

Building lean muscle involves a combination of proper nutrition, exercise, and recovery. Understanding these key components can help you achieve your fitness goals effectively. 

Introduction

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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. 

1. Set Clear Goals 

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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. 

2. Balanced Diet 

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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. 

3. Protein Intake  

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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. 

4. Strength Training 

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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. 

5. Progressive Overload 

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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. 

6. Adequate Rest 

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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. 

7. Hydration 

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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. 

8. Consistency 

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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. 

Conclusion

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