Lean Muscle: How to Get it Quickly with 7 tips?

What is Lean Muscle? Nowadays, some people look upon being thin and tall is lean. But, for those who spend hours after hours working hard in the gym bulking up their muscle so much. Their arms are no longer being able to put on their sides.

Lean Muscle

If we combine the two groups, we get what the most of general bodybuilders are looking for, Lean Muscle. Below are some tips that you should pay attention to when you want to have a lean muscular body.

1) Proper Diet

This is the most important point in getting lean muscle. You need to have the discipline of a diet which includes high in protein, good fat and carbohydrates. You may wonder what is good fat.

Good Diet for Lean Muscle

When talking about good fat. It is not Ding Dongs and Doritos. Good fats are olive oil, avocados, seeds and nuts, etc. If you abide to a diet of consisting high protein. Healthy, good fats and complex carbs. Then, you will be heading in the right direction of getting lean muscle.

2) Time between meals

Good nutritional meals are vital. But, the time for you to digest the meals between meals is also important. Beside working hard in the gym. It is best to have some midday snack, like an apple or a tomato. You can have them in two to three hours apart between your meals.

Proper Rest

This is to make sure your muscles are well supplied. They are filled with enough nutrients to maintain the required energy. To build lean muscles.

3) Keep hydrated

Another important element in building lean muscle is to keep your body hydrated by drinking water consistently in your workout routine. Your water consumption for the whole day should be at least 8 to 10 glasses.

Hydrated VS Dehydrated

Other than water, don’t drink tea, coffee, or other caffeinated drinks because they only dehydrate you and will not help you to achieve your ultimate goal.

4) Good exercise routine

Lean Muscle: capsiplex-sport-7tipsA good exercise routine includes consistent and solid exercises. You can do what you enjoyed most. You can do swimming, cycling or running. The purpose is to burn many calories with your cardiovascular.

It would be more effective if you pick an exercise that you actually enjoy. You do it three times a week for 25 to 35 minutes between your weight training days. You may feel boring at first. Once you get used to the routine exercise. You will see good results soon.

5) Compound exercises

To build muscle quick. Compound exercises are the best. You should pick exercises that use more than one joint range movement and more than one muscle group. Pushup is a good example. It involves several simple movements and more than one muscle group.

Exercises to Build Muscle Quickly

Other good compound exercises are deadlifts, bench and lunges presses. For each exercise, you should do 5 to 7 sets of 4 to 6 reps.

6) De-stress yourself

Don’t surprise that you need to de-stress yourself. If you are under stress, your body will release bad hormones that could damage your muscles.

When your heart rate is high. You are most likely being too stressed to build lean muscle. Lay back and take a deep breath, learn to relax and to release those unnecessary stress.

Plan Ahead to Minimize Stress

It is a good practice to plan ahead for your day. You wake up early to have enough time in the morning. So, you do not have to chase the clock for the rest of the day.

7) Enough sleep

Your muscles need enough rest to recover from all that hard work in the gym. For adults, it’s recommended that 7 to 9 hours of sleep after your workout day.

Enough Rest for Best Performance

Your hardworking muscles need plenty of sleep to rebuild. And be ready for the next day at the gym. To perform the best in reaching your ultimate goal.


So, with a positive attitude plus you have followed the above tips. Soon, you will see the results of your hard work. But, if you want to see the results little quicker. You can try to use a pre-workout supplement for better performance in your workout.

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