How To Build Lean Muscle In 2019 | Complete Guide

Building lean muscle is super simple if you break down the steps. Reason you should be focused on building lean muscle? Because it not only looks nice, but it burns more calories at rest.

Here’s some statistics:

1 pound of muscle burns an extra 50 calories a day while at rest

So if you gain 10 pounds of muscle, your metabolism will burn an extra 500 calories each day.

Sounds nice right?

You bet.

So in today’s article we’ll go over 10 simple steps to effectively build lean muscle.

First up.

Eat more protein

One of the most overlooked concept about building muscle is eating enough protein. Matter of fact, most don’t know how much protein to start off with!

So here’s a key fact:

The average male and female should be consuming 1 gram of protein per pound. So if you were to weight 150 pounds, you’ll need to consume 150 grams of protein per day.

Sounds like a lot of protein? It might. Especially if you’re not used to eating that much a  day.

From my experience, the majority of my clients confessed that before training with me, they would consume 50% less than what they should have. Ouch!

If you’re not used to eating all that protein per day, here’s a simple way on how to do it.

First invest in purchasing a lean protein shake.

Protein supplementation is amazing since each serving yields about 20-30 grams of protein while keeping fats and carbs at a minimum.

There’s a protein supplement for every consumer ranging from whey to plant based.

I personally use Dymatize Iso 100.

The flavors are amazing and the protein ratio is phenomenal. You’ll receive 25 grams of protein, 0.5 grams of fat, 2 grams of carbs per serving!

So what are the exact benefits of having a protein rich diet?

More protein means more calories burned

Did you know that protein has a thermic effect on our bodies? This means that our body will burn more calories digesting protein in comparison to carbs.

More protein can act as an appetite suppressant

Studies have shown that eating more protein can reduce your appetite and control your hunger. So if you’re a snacker for sweets and fatty foods, having a higher protein diet can be your fix.

The best way to use protein as an appetite suppressant is to eat high protein snacks in between larger meals.

For instance, after lunch you could have a protein shake or a high protein yogurt. Doing so will help curb your appetite and prevent snacking bad.

More lean muscle is the result of more protein

As mentioned previously, the more lean muscle you have the more calories you’ll burn at rest.

Obviously building lean muscle doesn’t magically appear. The key to building muscle is through resistance training and recovering with rest, supplementation, and a high protein diet.

Check back often on the site as we’ll be uploading resistant / bodybuilding workouts to help build muscle.

Use supplements for recovery

When it comes to building muscle, recovery is the most crucial. So why do we need supplementation for recovery? Because it becomes a safety net for when we become deficient in our diets.

Here are the most fundamental supplements you should be looking into to build muscle.

Protein powder (Mentioned above)  – Dymatize ISO 100

BCAA – ALLMAX Nutrition Aminocore

BCAA stands for branch-chained amino acids and are a group of essential amino acids called leucine, isoleucine, and valine. It’s commonly used to boost muscle growth, enhance exercise performance, and even weight loss.

To learn more about how BCAAs work for weight loss, check out our article 4 Simple Tips On How To Lose Weight In 2019.

Know when to rest

As we continue to train and build muscle, eventually our bodies will need time to rest. Why is this? Because resting allows our bodies to heal and recover from broken down muscle tissues and fatigue. As muscle tissues properly heal, you’ll notice an increase in strength and most importantly, muscle.

Let’s get a bit deeper as to why rest plays a crucial role in building muscle.

First of all, our GH (Growth hormone) levels are at its highest during sleep. As you may or may not know, healthy GH levels are required to build muscle much more efficiently.

At the end of the day, it’s about listening to your body. If you believe you can push your body to the limits, then go for it. However, know when your body is telling you to slow down as you can risk injury and performance. Also, it’s important to note the difference between resting and being lazy.

Our minds can psych ourselves out from reaching our goals.

Train more frequently

The more you train, the more opportunities you have to build muscle.

Beginners in weightlifting can expect to see noticeable muscle growth within the first 2 months whereas experienced lifters can see new growth within a month.  

So when you train, it’s always best to continuously shock your body with the amount of reps, sets, and weight.

This way, you’ll avoid hitting any type of plateaus.

Some ways you can incorporate this concept is to mix up your exercises.

Mix up compound movements such as deadlifts and squats with isolated muscle training. What’s isolated muscle training? It’s working out 1-2 muscle groups a day and then resting that muscle for 2-3 days.

Next, always strive to build up your strength. The stronger you are, the more muscle fibers are created to handle the resistance.

For your convenience here’s a fundamental guide on how many reps and sets you should be doing for strength and hypertrophy.

Strength

1-6 reps

Heavy weight

Hypertrophy

7-12 reps

Moderate weight

To sum it up

Lean muscle provides an abundance of benefits that everyone can take advantage of. However, building muscle is earned through proper nutrition, supplementation, resistance training, and rest.

If you can master those elements, you’ll be building muscle in no time.

Stay tuned for muscle building exercises starting February.