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How to Build Muscle and Stay Lean

how to build muscle and stay lean

Did you know that it’s important not to work the same muscle groups for two days in a row if you want to build muscle?

Numerous schemes claim to hold the secret to getting strong and staying thin. But the truth is that if you’re trying to figure out how to build muscle and stay lean, all you need to do is follow several simple guidelines.

If you want to find out what you need to do to add lean muscle, keep reading, and we’ll tell you what you need to know. 

Be Strategic with Your Weight Training

Everybody builds muscle in different ways. Two of the biggest factors that determine how fast you’ll build muscle are your intentions and your level of fitness.

Other factors include your genetics, biological sex, and how old you are. If you are new to strength training, you’ll probably gain muscle faster than if you’re an experienced athlete. 

If you are trying to figure out how to build lean muscle and lose fat, you should focus on doing lots of strength training. On days that you’re not doing strength training, it’s a good idea to do plenty of cardio. 

Go with the IIFYM System Only if it’s Right for You

There are many great reasons to have a flexible dieting strategy, such as the “If It Fits Your Macros” (IIFYM) method. Many people make the mistake of believing that those who follow this kind of diet do nothing but eat french fries and popcorn all day long. What they don’t realize is that it is not a diet; it is a system. 

If you embrace this system, the majority of your food sources will be whole foods that are rich in micronutrients. People enjoy IIFYM because it allows them to intuitively choose what they eat.

Don’t Have a Large Caloric Surplus

You should avoid eating huge meals several times a day if you want to follow the build muscle and stay lean workout plan. Most women can gain between a tenth and a quarter of a pound of muscle per week. Since that’s not a lot, it means that it’s not necessary for you to take in extra calories. 

Therefore, you don’t need to take in any more than two hundred to four hundred extra calories per day to put on muscle. If you take in any more calories than this, you’ll probably find it difficult to stay lean. The most important thing is to make sure that you’re getting enough protein in your diet. 

Do at Least a Little Bit of Cardio (Almost) Every Day

By doing plenty of daily cardio, you’ll assure that your metabolic pathways are open and moving. You’ll burn off extra calories and will have a bigger appetite. 

Try your best to mix up your cardio workouts. For example, you could go running on Tuesdays and Thursdays, swimming on Mondays and Wednesdays, and bicycling on Fridays and Saturdays.

On Sunday you might consider resting. But if you want to do a bit of cardio every day of the week, consider doing exercises at your desk on days that you want to go easy. 

Keep Lifting Weight

If you’re trying to figure out how to get strong but stay lean, consider lifting weights. By doing this you send your body the message that it needs to build lean muscles. 

Try your best to not hit plateaus. You can do this by pushing yourself to add on one more rep or one more set every time you workout. But if your body feels exhausted, don’t push yourself beyond your limits. 

If you’re getting back into a weight lifting routine after taking a long break, it’s helpful to establish clear goals and schedule your rest days. 

Don’t Binge Eat

It’s possible to lose your lean physique by binge eating on a regular basis. This is why it’s a better idea to plan out and keep track of how many calories you’re consuming on a daily basis.

With this being said, everybody trips up from time to time. If you do binge eat from time to time, be easy on yourself. Instead of being shameful, try to recognize the many things you are doing well. 

Add HIIT Training to Your Exercise Routine

HIIT training is a great technique for those who are trying to figure out how to build muscle and stay lean. This type of cardio involves doing high-intensity activities for intervals that range between twenty and forty seconds. 

Popular HIIT training exercises include push-ups, squats, shuttle runs, situps, and jumping jacks. If you do hit training on a regular basis for several weeks or more, you’re going to build muscle. 

You’ll also be doing plenty of cardio with HIIT training. This means that you’ll stay lean as long as you maintain a healthy diet. 

Drink Alcohol in Moderation

It’s perfectly fine to drink several alcoholic beverages per week. But if you consume any more than this, your body will start decreasing its muscle gains and increasing how much fat it stores.

The reason for this is that alcohol has seven calories per gram. This means that you dramatically increase your daily intake of calories every time you have an alcoholic drink. 

How to Build Muscle and Stay Lean: the Importance of Focus and Consistency 

If you’re trying to figure out how to build muscle and stay lean, remember how important it is to work out on a regular basis while maintaining a healthy diet. Try to do cardio every day and do HIIT training or lift weights at least four times per week. 

Are you ready to get started on the path to a healthier you? Click here to find a ChiroThin doctor in your area.