Building lean muscle can seem like a daunting task, but when you know what you are doing and start on the right path, you will be surprised by how easy it can be. Here are a few tips to help get you started.
Cut Down on Bad Habits
The first thing that you should do is to cut out any bad habits you have that may slow down your progress. Alcohol, for example, contains a lot more calories than you may think, and can derail your diet.
If you are partial to a cigarette, learn how to cut down smoking gradually, as smoking not only cause multiple health problems, but it can also make working out much harder than it needs to be.
Diet
Muscle is made in the kitchen, and therefore your diet will play a crucial role in your journey. The first thing you should do is cut back on overly-processed foods that are high in fats and sugars.
Eating a lot of whole foods, which are packed with all the nutrients, vitamins, and minerals that you need, along with drinking a lot of wate,r is the perfect start you need to start building muscle.
Increase Protein Intake
The importance of protein can’t be stressed enough, as your muscles need protein to grow and repair. Because of this, protein needs to be a main part of your daily diet, preferably in every meal.
While this may sound like a lot, it is very possible when you realize everything from eggs and steak, to tofu and lentils contain a lot of protein and are ideal for a lean muscle diet.
Exercise
Another crucial step in your journey is working out. This can look different to everyone, but there are a couple of things to remember to maximize your workouts and ensure you are getting the most out of every visit to the gym.
Weight Training
While intimidating at first, many studies have shown that weight training is not only the best way to build muscle, but also is also the type of training that burns the most calories. It is also very easy to start.
Use light weights at first, or weights you are comfortable with, and simply build up from there. The goal is to never lift weights that are too easy, and to always challenge yourself.
Compound Movements
If weights aren’t for you, compound movements are also great at building muscle and burning calories. In simple terms, a compound movement is one that uses multiple muscles to perform an exercise, instead of focusing on one muscle group.
Push-ups, pull-ups, and squats are examples of compound exercise, and they also offer great bodyweight resistance and can adjusted to your strength level.
Physical Hobbies
It is also a great idea to take up a physical hobby for those days when you don’t want to go to the gym, or when the gym gets a bit stale. There are plenty of things you can do that fall into this category, ranging from running, to hiking, rock climbing or playing tennis.
Whichever activity you choose, as long as it gets your heart rate up and you break a sweat, then it is perfect for building muscle and burning calories.
Improve Your Sleep
Sleep is another crucial part of building muscle, and therefore it is important to create an effective sleep schedule. Not only does your body need time to relax and recover, but your muscles grow and repair while you sleep.
A sleep schedule is not only easy to make, but also easy to stick to, especially when you remind yourself why you created it and why it is important.
Benefits of Gaining Lean Muscle
Now that you know how to build lean muscle, here are a few of the biggest benefits it can have on you and your body.
Faster Metabolism
Firstly, muscle needs fuel to perform at its best, and when you get more muscle, you will burn through more calories whether you are working out or not. When combined with the right diet, it becomes fairly easy to retain lean muscle.
Stronger Bones
Osteoporosis is a common issue for women as they age, and weak bones can lead to easier bone breaks. However, working out regularly has been shown to strengthen your bones and joints, long after you have stopped working out due to age.
Improved Fitness
While this goes without saying, working out regularly will drastically improve your overall strength and fitness levels. If you have kids, you will find it way easier to keep up with them, and you will also notice that you feel less lethargic and weak after simple physical activities.
Better Mental Health
Finally, many studies have shown a clear link between regular exercise and a healthy diet, and improved mental health. Working out releases endorphins, a chemical that improves your mood and removes stress and anxiety.
In conclusion, building lean muscle as a woman can be relatively easy when you take the right steps. There are multiple benefits to doing so, not only on your body, but on your mental health, as well.