Are you tired of feeling weak and lethargic all the time? Do you want to build a stronger, leaner body and increase your energy levels? Building lean muscle mass is the way to go. However, most beginners do not know how to kick-start this journey or what to expect when building muscles.
In this article, we will guide you through everything you need to know about building lean muscles, from the best exercises to nutrition, recovery, and the common mistakes made by beginners.
What is Lean Muscle?
Muscles are made up of fibres that contract to provide movement. Building lean muscles means increasing the size and strength of these fibres while reducing the fat around them. This gives you a lean, toned body that is attractive and functional.
The Benefits of Building Lean Muscle
Building lean muscle doesn’t just make you look good. It has numerous health benefits that include:
- Reduced risk of obesity and related diseases such as type 2 diabetes, high blood pressure and heart disease.
- Burns excess body fat as muscles use more energy than fat.
- Increases bone density and reduces the risk of osteoporosis in women.
- Boosts metabolism, leading to increased energy levels and productivity.
- Improves posture and balance
- Increases strength and endurance resulting in improved athletic performance
- Increase confidence and self-esteem.
The Best Exercises for Building Lean Muscles
Not all exercises are created equal when it comes to building muscles. The most effective exercises for building lean muscles are compound exercises that target multiple muscle groups at the same time. These include:
1. Squats
– Stand with feet shoulder-width apart, toes pointing forward
– Bend your knees and push your hips back as if you are sitting into a chair.
– Descend until your thighs are parallel to the floor
– Stand back up
2. Deadlifts
– Stand with your feet shoulder-width apart, toes pointing forward.
– Bend your knees and push your hips back and reach down to the barbell.
– Lift the barbell upwards, making sure to keep your back straight.
3. Bench Press
– Lie on your back on a bench with your feet on the floor
– Grip the barbell with hands shoulder-width apart
– Lower the barbell to your chest
– Push the barbell back up to starting position
4. Bent-over Row
– Hold a barbell in front of your thighs with your palms facing down
– Bend forward at the hips with your knees slightly bent
– Lift your elbows towards the ceiling until the barbell touches your chest
– Lower the barbell back down
5. Military Press
– Hold the barbell with your palms facing forward
– Lift the barbell above your head until your arms are fully extended
– Lower the barbell back down
6. Pull-ups
– Grip the pull-up bar with your palms facing away from you
– Pull yourself up until your chin is over the bar
– Lower yourself back down
Nutrition for Building Lean Muscles
Nutrition plays an essential role in building lean muscle mass. It is essential to consume enough protein to repair and rebuild muscle tissue. Some of the best foods for building muscles include:
- Lean meats and fish such as chicken, turkey, beef, and salmon
- Eggs and dairy products such as cheese, milk, and yogurt
- Nuts, seeds, and legumes such as almonds, peanut butter, and lentils
It is also important to increase your calorie intake to support muscle growth while maintaining a healthy diet. Eat plenty of fruits and vegetables to ensure you get the vitamins and minerals your body needs to function correctly.
Recovery after Exercise
One of the biggest mistakes made by beginner is not allowing their muscles enough time to recover. Muscles need time to recuperate after exercise to grow. Ensure you have rest days to allow your muscles to heal after an intense workout.
Stretching after exercise can also help your muscles recover quickly by reducing soreness and muscle stiffness.
Common Mistakes Made by Beginners
It is easy to make mistakes when starting your journey to building lean muscle mass. Awareness of these mistakes will help you avoid them.
Mistake 1: Not Enough Protein
Protein is essential for building lean muscle. Ensure you are consuming enough protein-rich foods daily.
Mistake 2: Not Eating enough Healthy Calories
Your body needs calories to produce energy for working out, and to build lean muscle mass. Ensure you consume enough healthy calories daily.
Mistake 3: Overtraining
Working out too much or for too long can lead to muscle fatigue and injury. Allow your body enough time to rest and recover.
FAQs
1. How long does it take to see results?
Results vary from person to person. With a dedicated workout regime accompanied by proper nutrition, you can begin to see results in as little four weeks.
2. Is it best to focus on lifting heavy weights or doing many sets and reps?
Both lifting heavy weights and doing many sets and reps are effective for building muscle mass. However, focus more on the quality of your workout instead of volume.
3. Can I build muscles without lifting weights?
Yes, you can build muscles without lifting weights through calisthenics and bodyweight exercises.
4. Can women build muscles?
Absolutely yes. Women can increase their lean muscle mass by following the same training and nutritional principles as men.
5. Should I use supplements for building lean muscles?
Supplements can be used in conjunction with a healthy diet and training program. Always seek professional advice before using any supplement.
Conclusion
Building lean muscle mass is achievable for everyone, regardless of their starting point. With a well-structured workout plan, proper nutrition, and rest, you too can build a stronger, leaner body. Avoid common mistakes made by beginners and always seek professional advice when making any changes to your training and nutrition program.
