Building Lean Muscle

Building lean muscle is a slow process that is accomplished by consistent exercise and eating a proper diet. You can see some results in as little as 1 month, however the most dramatic results can be seen after 3 months depending on your goals and workout program.

Working out 3 to 4 times a week for 45 mins will help you build muscle and strength. You should work each of your major muscle groups at least once or twice a week for optimum results. You can increase the frequency of your workouts to a 5 or 6 day split routine depending on your goals and the time you have to train. Remember that each muscle group needs about 48 hrs to recover after a workout, so rest days or working other muscles should be incorporated into your routine.

Remember, you don’t build the muscle in the gym. The growth comes on the rest days with proper nutrition.

There are many different types of training programs but one of the basic muscle building exercise programs is “The Big 5”. They are:

• squats, 
• bench press, 
• deadlifts, 
• shoulder press,  
• pull ups or barbell row

These are the staple exercises a lot of people use to build muscle and strength and is a great workout for beginners.

Whether you are focused on bodybuilding, power lifting or strength and conditioning training the basic principles are the same. You need to train consistently, the right way, and eat clean whole foods with a proper balance of protein, carbohydrates, and fats. 
1 common question that is asked is “I workout with weights 5 times a week, why can’t I gain any muscle” The answer is quite simple. You are not eating enough of the right foods. A lot of people are afraid to eat enough fearing that they will add a lot of fat. 
A good way of monitoring whether you are gaining fat instead of muscle is by keeping an accurate log of your body’s measurements. For men its primarily the stomach area. If the scales say that you gained 2 lbs after a week, but your waist stayed the same there is a good chance you added muscle. For women its usually the stomach, thighs, and hips that you should measure.

I have seen countless people at the gym who work out consistently whose body composition has not changed. It is important that you train the right way and eat properly to put on muscle.

At Muscles N Meals Fitness our trainers have lived the fitness lifestyle their entire lives and have the experience and training to help you gain that lean muscle that everyone seeks. Whether you are into bodybuilding, powerlifting, strength and conditioning or just want to look and feel better we can design a workout program specifically tailored to you and your goals. Remember there are no shortcuts to adding muscle to achieve that lean muscular body. It’s all about the diet, exercise, rest, and effort.

Muscle Building Tips:

• Train consistently with volume and intensity
• Eat more food in smaller meals throughout the day
• Take in enough protein at each meal
• Eat carbs before and after your workout
• Get a least 8 hrs of sleep
• Limit your cardio