Whether you’re into fitness or not, you must have heard people talk about getting ‘leaner’ or ‘lean muscle’. But what does it really mean?
Isn’t being lean the same as being thin? Not really.
Being thin refers to a smaller size and does not consider body fat percentage at all. Being lean, on the other hand, means that you have lean muscle, i.e. muscle that doesn’t have a high amount of fat within or around it.
In other words, not all ‘thin’ people have lean muscle.
Why Is Lean Muscle Important?
If you think that building lean muscle is not a necessary part of fitness, think again. Lean muscle is densely packed with contractile tissue and can help your body be healthier in many ways. It will help your body be stronger, improve your metabolic rate, reduce the risk of injuries and is also good for your joint and bone health.
Tips To Gain Lean Muscle
Now that you know what lean muscle is and why it is important, let’s discuss how you can become leaner. Here are some tips that will help you:
1. Strength Training
Now this doesn’t mean that you have to go to the gym and start lifting weights. There are many different types of strength based training that you can try. From power yoga and HIIT to bodyweight training and resistance bands, there are plenty of options to choose from.
2. Get Plenty Of Protein
Diet and exercise, both are equally important for fitness. If you want to see good results, you’ll have to focus on nutrition as well and taking care of your protein intake is the first step.
3. Do Compound Exercises
Compound exercises are exercises that engage multiple muscle groups at a time. This is not necessarily better than any other type of exercise, but is great for beginners who are trying to lose fat alongside gaining lean muscle. Compound exercises effectively combine strength and cardio in a single session.
4. Post Workout Recovery
This is another extremely important factor for achieving your goals, especially for beginners. If you’ve recently started, the transition will be hard for your body. This is why getting the right amount of protein, sleep and nutrition is important for recovery. Recovery and repair is just as important as working out and challenging your body.
5. Modify Your Workouts
Lastly, do not rely on what works for others and focus on what you like. Try different forms of strength based training and pick your favorite. You can take professional help from trainers and modify your workouts to suit your needs. In the end, you will only stick with it if you like it in the first place.
Building lean muscle and reducing body fat will help your body in more than one way. However, in order to achieve your goals, you need to stay motivated and consistent. Nothing comes without effort and if you’re ready to make that change, you need to start the right way.
Read more about beginner friendly workout tips and kickstart your journey.