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.