You’ve probably heard a lot about gaining more muscle and leaning out. It’s an important goal for anyone who wants to look their best and feel their strongest. But it can be intimidating to know where to start.
The good news is that there are some simple things you can do right away to begin your journey toward a leaner, more muscular physique. Check out the following tips and techniques to get started on the right foot.
1. Focus On Eating Clean
Eating a balanced diet is one of the best things you can do for your body when you’re trying to build muscle and lean out. Why? Well, when your diet is clean and wholesome, you’re getting the right types of nutrients that your body needs to perform optimally and build muscle. Eating clean also helps you avoid unhealthy weight gain by providing a steady supply of energy throughout the day rather than the rapid spikes in blood sugar that come with unhealthy foods.
So, try to focus on a diet that consists of lean proteins, complex carbohydrates, healthy fats, and plenty of fruits and vegetables. Avoid processed foods as much as possible and watch your portions, so you don’t overeat.
2. Get Active
Physical activities like weight training and cardiovascular exercise are essential components of gaining muscle and having a lean physique. Weightlifting specifically helps build the actual muscle fibers; while cardio helps you burn off any extra fat that is preventing your body from showing off those newly developed muscles.
When starting, aim for three to four days of weightlifting per week and two to three days of cardio. As you continue on your journey, adjust the amount of time you’re spending in the gym based on your goals.
3. Get Supplements
Supplements like protein powders, fadogia agrestis and tongkat ali can all help support your muscle-building and fat-burning goals. Why? Well, protein is the building block of muscle, and these supplements can help provide your body with a steady supply of it. Additionally, certain fat-burning supplements can boost your metabolism and help you burn more calories throughout the day.
Just make sure to do your research when shopping for supplements, so you know what’s safe and effective before adding anything to your routine. You should also consult with your doctor before starting any new supplement regimen.
4. Rest and Recover
Rest days are just as important as workout days. That’s because when you rest, your body has time to repair and rebuild the muscles that were broken down during your workouts. This is how you gain muscle, so make sure to give yourself at least one full day of rest per week.
You should also aim to get 7-8 hours of quality sleep every night. During sleep, your body releases growth hormones that help repair and build muscle, so don’t skimp on those zzz’s!
5. Drink Plenty of Water
Water is an essential part of any muscle-building routine. It helps your body absorb the nutrients it needs to build and repair muscle and can also help keep you feeling full throughout the day, which helps reduce cravings for unhealthy snacks.
So, aim to drink at least eight glasses of water per day and more if you’re very active. You can also try adding some lemon or cucumber slices for some added flavor. Don’t forget to eat foods that have a high water content, like watermelon as well.
6. Think Positively
Finally, stay positive and remember that building lean muscle takes time and effort. Don’t get discouraged if you don’t see immediate results because it takes consistent dedication and hard work to reach your goals.
Focus on the progress you are making with each workout and celebrate your successes no matter how small. If you keep up the good work, you’ll be sure to see the results you desire in due time.
Bottom Line
Gaining muscle and leaning out is an achievable goal when you follow these tried-and-true tips. Just remember to focus on eating clean, getting active, taking the right supplements, resting and recovering, drinking plenty of water, and thinking positively. With a bit of dedication, you can have the lean body that you’ve always wanted!
