How to Gain Lean Muscle For a Super Toned Look27 November 2018
Many of us want to gain muscle, not only to enhance our physical appearance, but to also improve our overall performance in important everyday tasks. Of course, building muscle takes exercise, but in order to effectively gain lean muscle for much more toned look, it takes a crucial combination of a number of different exercises. And don’t forget that a good diet influenced by a muscle gain meal prep plan, is also critical to optimising your leanness.
Work with the weights
Any man or woman looking to gain lean muscle needs to start lifting weights on a regular basis. Don’t worry though, if you do the right kind of weight and strength-training it won’t make you look bulky if that’s not what you’re aiming for.
You’ll need to get weight training at least two times per week, while focusing on your major muscle groups; the chest, abs, shoulders, arms, legs, back and hips. Although there are plenty of exercises you can do without the gym, weight training will usually involve having to pay a visit to one, just so that you have the right equipment for the job. Plan to do 2 or 3 sets of weights, and do 8 to 12 repetitions for each set to really start seeing the best results.
Remember to always pick a weight that’s more difficult for you towards the end. Having a heavier weight to lift for the last few reps can be very beneficial when it comes to strength and resistance training. However, if you start to lose your form, drop the weight back down and add a few more reps. Resting between weight-training sessions is really important, and you should aim to leave at least 48 hours between session to let your body repair itself.
Hone your high intensity training
Using weights to increase your muscle mass is essential, but having a high body fat percentage can make achieving that lean toned look difficult. For that sought after definition, you’ll need to make use of high intensity workouts and aerobic exercises to help cut down that body fat.
After your weights workout, make sure that you include some interval training, which can consist of high a low intensity activity. The short, intense bursts of cardio exercise followed by quick rests, can really be effective when it comes to fat loss. Exercises such as walking, biking, or swimming can all be equally as effective, but It’s recommended that you don’t exceed more than a few hours of cardio a week. This is because you want to avoid too much weight loss when building muscle. You still need to consume an adequate number of calories each day to avoid potential muscle atrophy. Consisting of around 2,600 to 3,200 for active men and 2,000 to 2,400 for active women, per day.
Remember to mix up your interval workout routine as much as you can, as the cardio exercise will help to increase your blood flow, and the amount of nutrients that are being delivered to your muscles. The combination of weight and interval training will get your body burning fuel more efficiently, and shorten the amount of time your body takes to repair itself, and develop strong lean muscle mass.
Make use of a muscle gain meal prep plan
All the training will miss the mark if you don’t combine it with a strong and healthy muscle gain meal prep plan. Having a healthy diet is always recommended in any walk of life, and by taking in the right foods at the right time, you’ll be able to fully support the development of increased lean muscle mass.
Just like any bodybuilding meal prep, you’ll need to include good amounts of high quality protein in your muscle focused diet. This can include eating plenty of poultry and lean red meat, but don’t worry, there are also plenty of ways to hit your protein goals as a vegetarian too.
If you simply don’t have time to put together a meal prep plan, then you can take advantage of some muscle gain food delivery. At Prep Perfect, we offer our own muscle gain meal plans that come complete with fresh, nutritiously rich meals, designed to help you achieve your lean muscle goals and get the toned look you want.
Remember to rest
It’s also important to remember that getting enough sleep is essential when it comes to developing lean muscle. You always need adequate rest to help your body recuperate from the stresses of daily life, but if you’re attempting to build muscle, your body will be even more dependent on a good regular sleeping pattern.
As you drift off into a peaceful slumber your growth hormone production will accelerate and your body’s protein synthesis will rise. You should aim for between 7 and 9 hours of sleep each night in order to really optimise your lean gains.