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Tips On How To Build Your Lean Muscles Fast

What is the secret to building lean muscles faster? The answer lies in the number of calories you burn each day.

The number of calories you burn every day is known as basal metabolic rate and is determined by several factors that may be out of your control. However, there are several other ways you can still use to help you burn more calories and build your lean muscles faster.

Lean muscle building requires physical training many times each week. As opposed to competitive bodybuilding, routine work out focuses on muscles toning rather than building them only.

It also helps burn fats and calories, hence helping in weight loss as well as obtaining lean muscles. Here are a few tips that will help you build lean muscles faster than you thought.

Lift weights for at least one hour, three days per week.

To build lean muscles faster, it is recommended that you lift weights for at least one hour three days a week. Weight lifting helps to burn the excess fats and calories and allow you to achieve the lean figure. You can use free weights or machines to carry out your exercises or even a combination of both for better results.

Before embarking on a weight lifting routine, it is essential that you learn much about the different postures and positioning to effectively target the right muscles. You can do this by taking an introduction class to weightlifting and learn the basics or even find time with your personal trainer and learn about the effective weight lifting postures and positioning.

Aim for muscle fatigue.

When you are aiming at building your lean muscles fast, pushing your muscles beyond their limits will always work best for you. Pushing your muscles until they can no longer do any more lifts or exercise will help tear your muscles and rebuild them in a leaner way.

Muscles fatigue, however, requires some strategies. For instance, it is essential that you do 10 to 15 repetitions of a lightweight lifting exercise of up to 3 sets. Lift these weights until you cannot lift anymore. In case you don’t have enough time, it is important that you select a few weights lifting exercises and do them until you cannot perform them anymore.

Take some break between weight lifting days and perform cardio.

Lifting weights daily or perhaps five times a week tears the muscles so much that they would require time to heal. It is therefore essential that you take some break from weight lifting and give your muscles some time to heal, rebuild, and strengthen. As the muscles heal, leaner muscles are rebuilt.

During this time, you can perform cardio, Cardio helps burn excess calories more efficiently to help achieve much leaner muscles. Cardio also increases blood flow which in turn increases nutrient delivery to the muscles. Nutrients help your body to repair, heal, and build lean muscles.

Do the best lean exercise.

This is one of the easiest ways of gaining lean muscles much faster. Doing the best lean exercise means work out your muscles more effectively to burn out calories and build lean muscles. In the process of doing lean muscles exercises, it is recommended that you focus on compound exercises.

Compound exercises are those types of workouts that work on more than one muscles a time and usually requires you to do more than a single movement. For instance, pushups will work on your arms, shoulder, and back core and muscles.

Burpees is also another important form of compound exercise that will help you build your lean muscles much faster. Burpees involve jumping, pushups, squatting, and core works. It helps build the arms, legs, chest, back, and shoulder muscles at the same time.

Other compound exercises that will help you build your lean muscles include weight lifting on tiptoes, kettle ball workouts, TRX bands, and many others.

Plan your meals according to your workout.

To obtain lean muscles, it is essential that you have breakfast that has calories of about 300 to 600 within one and half an hour of waking up. At this point, your muscles will not be able to store fat and you will get leaner muscles.

Eat two hours before your workout to allow for digestion and use of calories during your workout. After the workout, eat a protein-rich meal like eggs, beef or fish to help the muscles heal faster.

Eat plenty of vegetables.

Vegetables are essential for building lean muscles and they should be included in virtually all your meals from breakfast to dinner. Vegetables such as spinach are excellent sources of glutamine, which enhances the growth of lean muscles. On the other hand, beetroots are an essential source of betaine, which helps repair joints.

With that said and done, I hope that by reading through this article, you will be able to have an insight of what you should do to obtain lean muscles. Lean muscles building is not an easy task, but following the above-mentioned tips will help you build your lean muscles faster than you think.

The Best Nutrition for Weight Loss and Lean Muscles.

Most often, people who set out to lose weight and gain lean muscles at the same start this practice in a wrong way. Losing weight and gaining lean muscles isn’t just about hitting the gym or performing regular exercises as many may think. It involves a series of routine workouts as well as a balanced diet with the right nutrition that will help you lose weight and gain the lean muscles at the same time. Most people just pick on any diet, it doesn’t matter to them which one is effective in reducing weight and help gain lean muscles.

In this article, we are going to look at some of the best nutrition that will help you gain lean muscles and lose weight at the same time. Here are the best nutrition for lean muscles and weight loss.


According to research carried out by different institutions, eating about 3 to 6 meals rich in protein in a day will help prevent the breaking down of muscles as well as boost the rate of metabolism to help you stay lean. Proteins are good lean muscle builders at any time of the day. They have plenty of minerals, healthy fats, and vitamins that can be broken down during metabolism and help reduce or maintain a healthy weight as well as gain lean muscles. Food rich in protein includes chicken, fish, eggs, and beans among others. For a leaner source of protein, turkey is considered the best. Turkey is believed to contain 7 grams of protein per ounce as compared to chicken which has 5 or fewer grams of protein per ounce.  Another better source of protein is salmon fish. Salmon is good for lean muscle building than any other fish because it is rich in calories. The higher content of calories in salmon is great if you are active and you are looking at building lean muscles.


Burning fats to build lean muscles can only be achieved by controlling and adjusting the intake of carbs. By maintaining your carbs intake at lower levels, you will be able to burn fat and lose weight while at the same time gaining lean muscles. Fruits are a natural source of carbohydrates and have a good amount of vitamins and minerals that can help during metabolism. For fruits rich in calories, choose pineapples, bananas, or dried fruits like cranberries or raisins. You can also pair these fruits with grains such as brown rice, oats, whole wheat bread, or root vegetables such as sweet potatoes. Sweet potatoes have a higher nutrient density than white potatoes and supply carbs that can be digested slowly.

Healthy fats.

Whether you intend to burn fats or gain lean muscles, healthy fats should always be in your diet. Fats are responsible for making hormones and to ensure that the fat-burning enzymes are working well. Nuts are a good source of healthy fats. They have a higher content of 

Home Remedies For Muscle Pain

The muscle pain caused by fatigue, intense exercise, stress, poor posture or flu is not a serious problem but affects the welfare and quality of life. It is not necessary that we suffer these symptoms, nor that we take muscle relaxants that cause drowsiness and stomach upset.

To alleviate these pains, there are several natural treatments to treat these pains. Let’s share then some home remedies for muscle pain.

Remedies for muscle pain

Massage with oils

The use of essential oils to massage the painful area is a very effective home remedy for muscle pain. Use a mixture of almond oil and clove oil, ginger oil or nutmeg oil for muscle pain. This mixture is very effective in relieving muscular tensions, especially after intense exercise.


For muscle inflammation, rosemary leaves can help. Rosemary contains anti-inflammatory properties that can relieve muscle tissue and help reduce pain. Prepare a mixture of 30 grams of rosemary in a jar of boiling water, cover and let stand for 30 minutes. Embed a cloth in the mixture of water and rosemary leaves and apply on the affected area 2 or 3 times a day.

Apple vinegar

For muscle pain from tension or fatigue, prepare a dip bath with warm water and two cups of apple cider vinegar, the vinegar will help the distension of your muscles.


In case of severe muscle pain, apply ice to the affected area to relax the muscles and reduce inflammation. Avoid heat: although the application of a warm compress can give you initial relief, the heat dilates the blood vessels and increases the circulatory flow to that area, which in the long run will generate more swelling and pain of the affected area.

Elongation exercises

A basic series of elongation and stretching exercises will replenish the condition of the sore muscles. However, before stretching the area, you should make sure you are not injured, because if this were the case, the elongation could make the situation worse.

Steam therapy

Steam baths are very effective in relaxing muscle tension and pain. You can take a steam bath at home or go to a spa or sauna to relax sore muscles.

Ground pepper

A great home remedy to treat muscle pain is pepper. Prepare a mixture of ground pepper and sesame oil and massage the affected muscle area.

How to prevent muscle pain

Once we manage to banish the muscular pains of our lives, we must prevent them from reappearing, and for that, we must take some precautions. Here we present some activities that you can do so that you will suffer this type of discomfort.


Regular yoga practice improves the overall flexibility of the muscles, making them less prone to muscle cramps and pain. A simple routine (even at home) will help your muscular health.

Muscle relaxation

If you experience pain and muscle cramps after exercising, it is very important to do relaxation exercises and muscle elongation, especially in the arms, calves, and feet.


Deficiency of magnesium, vitamin E, and calcium in the body can cause muscle pain. You can regularly consume supplements to maintain good health of your muscles, in addition to ensuring a balanced diet.

What Is The Pulseroll Foam Roller?

What is the PulseRoll foam roller and how much does it cost? What are the benefits of using it and who should get it? These are questions you should know the answer to before you buy it. With that said, read on to learn more about this product.

What Is It– Is a foam roller that vibrates, and it is used by everyone from professional athletes to yoga enthusiasts to gym enthusiast and anyone else who enjoys exercising. It features the latest technology, and it combines vibration and pressure, which offers some benefits. In short, it is a piece of exercise equipment, and it is small, which means you can bring it virtually anywhere you go.

Benefits– The foam roller can build up and strengthen your core. All you have to do is use the product to perform knee stretched, planks and the bridge to name a few. Such exercises are great for making the core stronger, and the PulseRoll can help you get the most from those exercises.

What makes this product unique is you can use it for exercise purposes, as well as to give yourself a massage, which can help you relax. Just set the device to a low massage setting and sit back and enjoy. You will feel less stressed out at the end of a hard day after you use the PulseRoll to massage yourself.

If you’re a fan of yoga, then you’ll love the PulseRoll. It can be used with some yoga poses and over time, your flexibility will improve, and you will start getting more out of yoga. If you are looking to do the perfect yoga workout, then you need the PulseRoll.

Other benefits of using it include improving your blood flow. It can play a role in toning you up too. Another advantage is it may help you improve your posture, and you can use it to warm up or cool down after a workout.

Price– The product costs around £95, which is a high price. As you can see, there are many benefits of using it, and it is easy to use, as well as portable. It allows you to use it virtually anywhere, and it’s perfect for when you’re on the go. If you’re looking for a good exercise product that doesn’t cost a lot of money, then look no further than the PulseRoll foam roller.

Who Should Get It– If you want to reduce your chances of soreness after intense workouts, then you should get this product. You should also get it if you’re going to experience the benefits previously discussed. The chances are you will love using it, and you will like how easy it is to use.

All you have to do is order the PulseRoll foam roller online and start using it regularly. Remember, the only way you’ll benefit from it is by actually using it. If you use the foam roller on a regular basis, then you should notice and feel a difference within a few months or a few short weeks.

Stretching With Foam Roller: How To Relieve Muscle Pain

Do you feel a tension in your thighs and calves? Do you have pain in the neck and joints after training? Maybe yesterday’s practice was too intense, and now you have muscle aches or pain. To prevent or relieve this discomfort it is essential that you stretch. Relaxation and recovery are as necessary as training itself. The best way to relax the body is with a combination of stretching and exercises with the foam roller (also known as foam rolling in English). We have collected the most relevant information for you to take note.

What exactly is a foam roller?

Regular exercise with a foam roller relaxes, relaxes and restores the flexibility of the muscles. The best moments to make foam rolling is after training, in a slow and prolonged way. Focus on the following body parts:


Doing many squats and burpees can be very hard on the thighs. You can reduce tension by stretching the anterior, middle and posterior thigh muscles after training.

Lower Leg

The shins and calves also work a lot with workouts with one’s body. So do not forget them when you stretch.


A workout that exercises the whole body requires a stiff back and a stable core. One way to avoid back pain is to massage the muscles on a regular basis with a roller. But do not overdo it: make sure you do the massages slowly and carefully. When it starts to hurt is when you should stop.

Stretch and continue your fitness path!

Those who practice exercise know that stretching helps prevent muscle pain and allows muscles to recover after intense weight training. But we often skip this practice. Day to day can be very stressful, and it is possible that there is hardly time to stretch. That’s why it’s enough that you do 5-10 minutes of stretching after a workout. Limit each exercise to 30 seconds and do it in a slow and controlled manner. This way you will avoid muscle tension, and you can get out of bed the next day.

What Parts Of The Body Are Particularly Important?

The best thing about training with your own body is that it works all the muscles of the body: that is why it is so useful and is perfect for those who have little time. Since it trains the whole body, it is also essential that you stretch the muscles of the entire body. Focus primarily on the exercises for the legs, back, shoulders and neck. These parts are the ones that tend to suffer the most.

Relax the muscles with a foam roller

General information

Stretches strengthen and massage the muscles of the head to the feet.

In this exercise, the foam roller is used, which can be used to stretch, massage and strengthen the body. The start sequence focuses on movements of de-numbing of the muscles. Then you will practice balancing exercises on the foam roller.

What are your needs?

Before we can get anywhere with the selection process, you should find out what you plan to use the foam roller for.

This depends on a variety of factors:

  • Your level of knowledge (are you a beginner)?
  • A degree of intensity of massage (do you want a deep tissue massage or something light enough?)
  • The quantity of variability (some foam rollers allow you to do more exercises than others)
  • Price
  • Durability

Your level of knowledge

The reason this is important is that of the risk of injury. If you have never used a foam roller before, then choosing a very dense foam roller designed to give you a whole tissue massage can cause injuries and damage to the muscles.

I usually recommend new users to opt for a less dense foam roller to start, the hand before moving on to the more hard foam rollers. However, if you want to use the foam roller under the supervision of someone who is well informed, you can start with a dense foam roller, while this “expert” is to guide you on the way. The “softer” foam rollers tend to be EPE foam rollers, so if you are just starting out, an EPE foam roll would be a great place to start. If you have experience with foam rollers, then you can choose any foam roller.