Five ways to build lean muscle

Five ways to build lean muscle

Lean muscle building can help you to lose weight, tone up, and perform at a higher level. If you have ever wanted to make the most of your physique, this is the first step.

Follow these five tips and you’re well on your way.

 

Weight train at least three times a week

The more muscle you have, the more calories you burn. The more calories you burn, the more you can eat and not gain fat! Weight training makes your body use more calories in the post workout period and even a couple of days after the workout for recovery and lean muscle growth.

 

Eat frequently

Think of your body as a furnace and food as coal. If you stop feeding your body, it will stop burning energy. So keep your metabolism revving by eating right - and often. Aim for five to eight times per day, which is about every two to four hours. And be sure to have at least protein and fat every meal. For example, start your day with a bowl of oatmeal containing a handful of blueberries and some peanut butter. Whip up a chia seed smoothie for mid-morning, and a healthy salad of leafy greens with avocado for lunch….

 

Go cardio

Bloodflow increases nutrient delivery to your muscles. Nutrient delivery helps your body repair, recover and grow lean mass. And what increases blood flow? Cardio!

So be sure to incorporate cardio exercise into your daily routine, to help your body burn fuel more efficiently. Whether it is high intensity or low intensity, it will help you stay healthy and lean.

 

Avoid stress

Stress increases certain hormones, which can actually stall fat loss. So don’t stress over your physique and your goals. Set short-term and long-term targets and stay consistent. Results don’t happen overnight. Find training you enjoy, and healthy food you love, and enjoy the journey.

 

Increase your protein

More protein is needed to help your body better build lean muscle. But don’t cut out carbohydrates entirely. Get them from natural sources like wholegrains such as brown rice, wheatbread, and wheatgerm. In the same vein, try to add healthy protein sources to your diet on a regular basis. And if you’re unsure of getting the right nutrients, consider supplementing with justprotein or notjustprotein – our collection of plant based superfood proteins that have multiple benefits all contained in a single supplement.