How do you build lean muscle?

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for men or women)

You will probably not be surprised to learn that the answer to the question "how do you build lean muscle" is proper eating and exercising!

The best overall approach involves three components:

1. Eating correctly, feeding frequency, sufficient protein
2. Strength training
3. Cardiovascular (cardio) exercise

I'll make a few suggestions about each and then suggest some excellent free programs.

(1) Here's how to cut through all the confusion about eating well. Eat a smaller meal about every three waking hours (5 or 6 meals per day). It's critical never to skip a meal, and to obtain sufficient protein at each meal. 'Sufficient' means at least 15 grams of protein per feeding if you are female and 20 grams of protein per feeding if you are male. Remember to drink plenty of fresh water. I suggest 3 quarts daily and adjusting your intake from there. Your protein should come from natural sources such as meats, eggs, and fresh caught (not farmed) fish. Don't consume dairy products (many people have an intolerance without being aware of it).

Avoid or strictly limit refined processed carbohydrates (apart from an occasional treat). Refined processed carbohydrates are a major cause of unwanted weight gain, obesity, insulin resistance, hypertension, heart disease, and many other diet related diseases and conditions.

Replace those foods with 'fat burning' foods and take advantage of the fat-burning thermic effect of these foods. (If you are unsure what these foods are, you will fine a list of refined processed carbohydrates and a list of fat burning foods, and more about the thermic effect of foods, further down this page.) Eating that way will boost your metabolism. Increasing your metabolic rate is the key to achieving and sustaining a low percentage of body fat.

(2) Proper strength training will build lean muscle, which is your METABOLIC FURNACE that will burn additional calories 24 HOURS A Day. Do a whole body routine. Concentrate on the basic, compound exercises, which are full squats, deadlifts, presses, rows, dips, and chins. Learn proper exercise technique and use it on every rep. You will find free routines for beginners and intermediates, as well as lots of other relevant information such as safety and warm-up tips, given as live page links further down this answer. Once you are able to train intensely, you'll experience DOMS. In order to ensure systemic recovery, wait 24 or 48 hours after all DOMS has disappeared before training again. Remember: you do not grow in the gym. What you do in the gym should stimulate growth during the recovery period. Exercise is like medicine: too little is ineffective and too much is counter-productive. Get plenty of sleep.

(3) Cardio will increase the calories your body uses during and immediately after exercise. Choose some kind of cardio exercise that you hate the least, so that you will stick with it and not give up after the first week. For a choice of free cardio plans (one easier plan, one slightly harder plan, and one intense plan), see the relevant live page links listed the bottom of this answer.

To build lean muscle you need to eat properly, engage in cardio exercise, and do strength/weight training one or two afternoons per week. You can use that program from now until your dotage. If you adopt it and make it habitual, you are going to build lean muscle. You will love the way you feel and look. (Before changing your exercise habits, you may wish to get the blessing of your own physician especially if you have any known disease or condition

All the above will enable you to build lean muscle.

So, for the free list and plans to show you how to do it step-by-step, at your own pace, use the page links given below:

1. Strength/Weight Training Programs -- how do you build lean muscle suitable for males or females, young or old, beginners or intermediates
2. Strength/Weight Training Exercises - Squats, Deadlifts, and Others
3. Mild Cardio to Burn Fat, Plan 1 (the easier plan)
4. Mild Cardio to Burn Fat, Plan 2 (the slightly harder plan)
5. Intense Cardio Plan to Burn Fat, Plan 3
6. List of refined processed carbohydrates (to avoid or limit),
7. List of Fat Burning Foods (to replace refined processed carbohydrates) and more about the thermic effect of these foods)

181 people + others elsewhere, found the 'how do you build lean muscle' answer page useful.

Video: How do you build lean muscle and burn fat

How do you build a lean to?

if u serious about loosing weight or managing ur weight , i will suggest you to buy yorhealth nutrition lean muscle support Set. it will help loose weight also burn all ur fat

Does protein help build stong lean muscle?

yes it does but the types of protein do different things like whey or casein i like casein slower release time for a more continuous grow. make sure not to take in more than y

What is lean muscle mass?

an extra adjective that's not needed to describe muscle mass. Muscle mass is the amount of muscle in ones body as a % of their total weight.

Does swimming build lean muscle mass?

Yes, swimming does build lean mucle mass, as most of the muscles in the body are working at the time of exercise this builds them up.

How long should you work out every day to build lean muscle?

First of all, you shouldn't be working out EVERY day, you to give your body time to rest and recover. By lean muscle I assume you do not want to bulk, therefore your training

What supplement should you use to build lean muscle?

I wouldn't recommend using supplements - I don't see why you can't build the muscle naturally like most of us do. Just set aside some time each day and do a little workout. Do

How do you do weight lifting to lean muscles?

Lift four days a week and group workouts together like this: back and biceps, chest and triceps, legs, and shoulders. Each day, pick about 4 lifts to do for each muscle group.

How do you build lean muscle with out losing weight?

Protein is an important factor in gaining muscle. Eating more protein and drinking protein shakes will help you build lean muscle without losing weight. It is also important t
In Exercise

How do you get lean not bulky muscles?

Assuming you lift weight to get muscles add cardiovascular/Aerobic training into workout to help you burn fat such as jogging,running, elliptical machines so your muscles can
In Health

What is you opinion about Lean Muscle X?

It's an obvious scam. Stay away from it because they will keep charging your credit card, and the product is a hype job; it's does not live up to the hype. From personal exper
In Exercise

How might you start building your lean muscle?

If you want to build lean muscles start by cleaning your body, drink a lot of water and eat healthy, after that you can start by lifting weights (its better to lift heavy weig