8 Tips on How to Build Lean Muscle

Building muscle requires a lot of work and dedication for most of us, but it’s the light at-the-end-of-the tunnel that continues to push us to keep going. There is no question that the process of building muscle is a lifelong commitment that requires you to be persistent and consistent with your training regimen and diet. Additionally, you must adopt various lifestyle changes and habits if you truly want to build muscle effectively. Of course, it’s easier said than done, but it is a rewarding process that will have you feeling better on the inside and out once you achieve your desired results. So, what are the best ways to bulk up and gain muscle mass? Before we discuss how to bulk up in safe and effective ways, there are some things you should know.

First and foremost, it’s important to understand that gaining muscle can be a long process. People are always asking how to gain muscle fast and looking for a “quick fix,” but unfortunately, there isn’t one. You have to work hard to get that desired result.

Second, it is important to have a plan in place for your training and nutrition before beginning any regimen. Your muscle-building strategy doesn’t need to be so strict that it leaves no room for fun or favorite meals. Your objective should be to create a long-term muscle-building strategy that aligns with your individual goals and needs.

The following are some proven ways that can help you get started on the journey to building lean muscle and bring you closer to your fitness goals. Whether you are new to this or an experienced athlete, this list will provide some helpful insight so that you can build lean muscle effectively.

Increase Your Protein Intake

Protein is crucial for muscle mass growth and repair. The more protein your body stores, the faster it can build muscle. But your body is constantly draining its protein reserves for other biological processes, which results in less protein available for muscle building. To counter this and provide your body with enough protein for muscle building, try to have around 30% of your calories come from protein or about one gram of protein per pound. For example, if you weigh 170lbs, you should consume about 170 grams of protein per day.

Avoid Processed Foods

Packaged food items should not make up the majority of any muscle-building diet—foods to avoid when building muscle include things such as frozen dinners and granola bars. The latter might seem healthy, but they are often packed full of processed sugars which can stall fat loss efforts.

Increase Training Frequency

This is one of the first changes you should embrace if you are trying to build more muscle mass. Working out twice a week is sufficient for maintaining any gains in the muscle you may have, but if you’re serious about adding some size, you should aim for 4-5 gym sessions per week. These weightlifting sessions may need to be shorter to allow for proper recovery, but getting your muscles used to a more frequent stimulus can lead to an increased amount of muscle.

Use the Right Supplements

While exercising and dieting are the key to a healthy body, supplements can be useful too. For example, protein shakes are easy ways to get the protein you need without having animal products. Dr. Micro natural supplements, such as Muscle Balance Supplement,  formulated explicitly for muscle support, can also be a great addition to your routine. This best-selling product is expertly made with a proprietary blend of amino acids to help enhance muscle tone and mass naturally with no hormones or artificial ingredients. help 

Find the Perfect Environment

Who and what you surround yourself with will greatly influence your success, whether you are a professional athlete or someone trying to climb up the corporate ladder. When it comes to building muscle mass, you must find a training ground that is equipped for your goals and full of people on the same mission as you. You will be more excited to work out and have increased your progress substantially if you work out somewhere that you enjoy. Your enthusiasm and results will skyrocket. You may also want to consider a workout partner, as you’ll be more likely to persevere in your workouts if you train with a buddy that shares your goals.

Make Time for Recovery

For anyone wondering how to get lean muscle, rest and recovery are a must. After every workout session, your muscles are depleted of oxygen and nutrient supplies to grow stronger as a result. Be sure not to push yourself too far or for too long during the week so that you can fully recover on the weekends. Your time off should include plenty of sleep, low-impact activities like yoga or walking, and eating enough protein with each meal to keep your body replenished until Monday morning when it will start again.

Eat More and More Often

One of the most important things to do if you want to build muscle is to eat enough. To grow, your body needs an abundance of nutrients for cells to divide and multiply. So make sure that you’re eating three healthy, balanced meals a day. Include whole foods, lean meats, and plenty of fruits and vegetables to give your body essential micronutrients like vitamins C and B12 that are necessary for growth and potassium, which aids sweating during workouts when losing fluids can be harmful. In addition, eating often is key, so try not to skip any meal hours or snacks If your body is asking for food.

Stick With the Program

It can be challenging to stick with a program long enough for its benefits to take effect, but to max out your training potential, it’s critical that you do. Allow your body to gradually improve its strength and efficiency by consistently exposing it to similar movements and resistance patterns. If you have any other questions, feel free to contact Dr. Micronutrition’s team.