How to Build Lean Muscle Mass?

How to Build Lean Muscle Mass?

Everyone wants to have that attractive, sharp, and muscular physique with perfectly ripped muscles. A lean and fitter body not only looks appealing to others but also makes you feel good and confident. We know it is hard to build lean body mass, but with proper training and diet, you can achieve desirable results.

If you want to build a lean and muscular body and are wondering how to get there, this article is for you. One of the key components of being fit is enhancing lean body mass. It offers aesthetics and improves metabolism and fitness. There is no denying the fact that exercising is the cornerstone for improving lean body mass, there are a few steps that you can follow to ensure that you reach your goal faster.

5 things to follow to get a leaner and more muscular physique

  1. Timing is crucial 

You might take various supplements such as protein powder, BCAAs, etc., the crucial part is timing. The human body is wired metabolically to burn more energy during the daytime as our activity levels are higher during the day. Protein is a great source of energy and by consuming protein-rich diets in the evenings, you can experience better stimulation of protein synthesis. It also reduces your appetite, allowing you to cut down on the calorie intake. 

  1. Choose the right protein supplement 

There are many protein powders available in the market out of which whey protein is the most popular one. This protein is derived from cow’s milk and contains all 9 essential amino acids. It comes in 3 forms- concentrated, isolated, and hydrolyzed. It is very important that you choose the right one so that you can effectively build a lean and muscular body. Whey protein concentrate has good protein content per serving but is also rich in lactose and fats. Now, if you want to build lean muscles, it might not be the best choice for you. You can choose whey isolate protein that has more protein content per serving and has little to no lactose, fats, and carbs. It is also ideal for people with lactose intolerance. Since it offers lesser calories, it is ideal for all those looking to build a lean body mass.

  1. Don’t ignore recovery 

Working out is undoubtedly the best way to build lean muscle mass, it also leads to an increase in the production of the stress hormone known as cortisol, which enhances muscle protein breakdown. To reduce this breakdown of protein, you should consume special supplements such as creatine and BCAAs. You can consume protein breakdown restricting supplements during your recovery window, i.e. 45 minutes after workouts. This is when your enzyme systems which are liable for repairing and restoring protein, are activated. Consuming BCAAs in-between workouts can help reduce fatigue, allowing you to work out for longer periods.

  1. Focus on losing fat instead of muscle

Diet is a crucial component of weight and fat loss. It helps in getting rid of all the unwanted fat and enhances the percentage of lean mass in your body. While you should be aware of what you are putting in, extreme diets can lead to an enhanced rate of muscle protein breakdown. You would definitely not want this to happen. You need to reduce your food intake to lose weight and fat but extreme dieting can lead to muscle loss. By reducing your daily calorie intake by 300-400 calories, you will lose weight but also around 9% of your lean body mass. Cutting down your calorie intake by 800-1000 calories can lead to upto 45% of the weight loss that includes lean body mass. So don’t go for extreme diets.

  1. Perform a mix of isometric and isotonic exercises

Add isotonic as well as isometric exercises to your fitness regimen. If you are dealing with joint pains, try more isometric exercises. Some great isometric exercises are- glute bridge, plank, wall-slit, warrior pose, and boat pose. Some cool isotonic exercises that you can add up are- squats, tricep dips, crunches, pushups, and donkey kicks.
Building lean muscles require a lot of hard work, focus, and consistency in efforts. With the right balance of workouts, diet, and supplementation, you can build a lean body mass. Just make sure that you are not neglecting any of these to ensure great results.

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