Building muscle requires strength training done several times a week. Unlike bodybuilding, regular weight training focuses on building muscle, not building it, so you'll have a lean, muscular figure. At the same time, this exercise burns fat and promotes weight loss. Follow the instructions below to build leaner muscles.
Step
Part 1 of 3: Suggestions in Strength Training
Step 1. Do weight training at least 3 days a week for 30 minutes
You can train on machines, without weights, on TRX bands, take weight training classes, or combine any combination of these.
Never practice lifting weights without adequate knowledge. Correct exercise requires proper posture and body position so that your muscle fibers can be trained properly. Take basic training in weightlifting classes, pay for a few sessions with a personal trainer or take classes to learn the basics
Step 2. Rest between training days
Take turns lifting weights every day to give your muscles time to develop and strengthen. Do cardio exercises to burn excess fat on your rest day.
Step 3. Try to train until the muscles are tired
The best results will occur when you train your muscles until they can no longer lift or complete the exercise in the last step. You will tear muscles and build a leaner physique with this method.
- It takes a strategy to get tired muscles. If you want to train resistance, it is recommended to do 10 to 15 repetitions of 3 sets with lighter weights. If you train for a shorter amount of time, you can work your muscles in 6 to 8 repetitions of 3 sets with heavier weights. The size of the weight that is right for you can be measured by the weight of the weight that you can no longer lift after the third set.
- If you don't have enough time to exercise, it's a good idea to choose fewer exercises, but do them until your muscles can no longer be trained. Fewer reps will not build leaner muscles.
Step 4. Do 1 rep every 2 seconds
Timing that is set like this looks much more effective than 1 rep every 4 seconds.
Step 5. Rest for 1 minute or less between each set
You can rest longer between different exercises, but research shows that less rest breaks are better, especially with light weights.
Step 6. Drink lots of water
Aim to consume 0.5 liters of water every half hour during vigorous exercise. Hydrated muscles will work better and you will be able to train more.
Part 2 of 3: The Best Exercises to Build Lean Muscles
Step 1. Perform compound exercises
This exercise is an exercise that works more than 1 muscle at a time, and you must do it in more than 1 movement. Here are compound exercises to try:
- Do push ups. This exercise will work your core abs and muscles. Get ready in a plank position. Check with a mirror and make sure your body is level. Then, lower yourself as far as you can while remaining in a plank position and push back up. For a better combined push-up move, lift one knee while you're doing the push-up or move your hands in and out between reps to work your triceps, chest, and biceps.
- Perform weightlifting exercises resting on the tips of your toes. Position your feet like a ballet dancer's first position. Stand on your toes, and move your heels together. Do bicep curls while you balance your position to work your calves, thighs, buttocks, abs, and arms simultaneously.
- Use TRX bands. This weight lifting device is very useful. You can do rows, chest presses, bicep curls, tricep curls, pushups, and more. Your body will be in a plank position to work your core strength while you work other muscles.
- Burpees. This method is often considered one of the best exercises for the whole body. Start by keeping your knees hip-width apart. Do squats until your hands touch the floor. Jump by forming the body in a plank position. Jump forward and jump back. While jumping, extend your arms toward the ceiling. Do as much as you can in 1 minute.
- Do the exercise using the Kettle ball. Strength training like this is designed for a variety of uses. Hold the top of the Kettle ball. Do a squat and place the ball on the floor. Lift the ball and get up from a squat position.
Step 2. Do compound exercises every day
Unlike traditional weightlifting and machine training, compound exercises are designed to work the body as a whole, so rest your muscles and do cardio the day after you do the compound exercises.
Part 3 of 3: Diet to Build Lean Muscle
Step 1. Adjust your food intake based on your exercise pattern
Each day, your intake should include the following:
- Breakfast containing between 300 and 600 calories within 90 minutes after you wake up. Your muscles will not be ordered to store fat, and you will get a leaner body.
- Eat 2 hours before you go to practice. Try to schedule a large lunch or snack so you have enough time to digest it and use the calories from those meals as you train.
- Have a high-protein snack after your workout. If you can eat a high-protein meal within 1 hour of your workout, this is a good option. However, a high-protein snack containing low-fat cottage cheese or yogurt, butter/peanut butter, protein powder, eggs, fish or poultry will help restore muscle faster.
Step 2. Eat lots of vegetables
Vegetables should be as much as half a plate of the portion you eat. Spinach is the best source of glutamine, which promotes lean muscle growth. Beets are a great source of betaine, which helps repair joints.
Step 3. Choose fruits wisely
Apples, oranges, bananas, and cantaloupe have nutritional benefits that will help in developing muscles and are high in fiber.
Step 4. Eat lots of whole grains
Brown rice, quinoa, and whole grain are examples of complete protein with great taste for added fiber.
