3 Effective Ways to Gain Lean Muscle Mass
How to achieve that "toned" look everyone’s after.
When it comes to fitness, many of us are fixated on getting that "toned" look. The goal to be "toned" has dominated the fitness industry for years, but what does it mean?
The truth is, being "toned" simply means having lean muscle mass and a low enough body fat percentage to be able to see it. But then comes to the eternal question - how do you lose weight and gain muscle at the same time?
Here are our simple and effective tips for gaining lean muscle mass that will leave you looking leaner and feeling healthier.
Progressive Overload
To gain muscle, you need to be training consistently at a certain intensity. The good news is that you don’t need access to a gym to work those muscles. You can achieve progressive overload with minimal equipment, such as a pair of dumbbells or a resistance band.
Focus on varying the rep range of your exercises by adding pulses, slow reps, or super-sets. By changing the tempo and frequency of your workouts, you will avoid hitting a plateau when it comes to your fitness levels.
However, keep in mind that you do not need to mix it up every week to see results. Stick to a few standard compound exercises to start with and take it from there!
Nutrition
Prioritize your protein intake – it is the building block for muscle growth and is vital in our recovery post-workout. To do this, you need to incorporate protein into every meal and ensure you don’t skimp on it! Luckily, there are many ways to get your daily dose of protein - whether it be a nice juicy steak or Protein Yogurt. You can also get creative with this one and play around with different meals that incorporate some kind of protein; the possibilities are endless! This will not only help you get the best results from your workouts, but help you build lean muscle mass in the process.
Food is fuel – it is so important to have a balanced diet that supports your training and is also enjoyable! Ensure that you are honoring your hunger cues and fuelling yourself correctly and you’ll be feeling stronger than ever!
Patience
Results do not happen overnight. Building muscle is a much slower process than just losing weight. Stay consistent with your routine, show up to each workout and the results will come!
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