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How to Build a Lean Muscular Body

by
author image Steven Lowis
Steven Lowis is a teacher of metaphysics, as well as a writer covering a wide range of topics. He specializes in the areas of quantum theory, physics, biology, health and fitness, psychology, theology and philosophy. He has released a book titled "The Meaning of Life - Understanding Purpose and the Nature of Reality."
How to Build a Lean Muscular Body
The correct diet and regular exercise help build a lean, muscular body. Photo Credit mathieu boivin/iStock/Getty Images

Many fitness programs and fat-busting regimes promise to get you slim and trim. Most if not all of these sure-fire ways to get an A-list body involve a set of standard rules that cover correct diet and regular exercise. A common sense approach to building your dream physique will result in a lean and muscular body that can contribute to a long, healthy and happy life.

Step 1

Increase the amount of lean protein in your diet.
Increase the amount of lean protein in your diet.

Lose any excess weight. Reduce your calorie intake and cut out salty snacks and food high in carbohydrates. Increase the amount of lean protein in your diet by adding fish, chicken, nuts and beans. Eat five portions of fresh fruit and vegetables every day to help control your appetite.

Step 2

Increase the levels of aerobic exercise.
Increase the levels of aerobic exercise.

Increase your levels of aerobic exercise. Aerobic exercise burns fat, revealing the lean muscle under your skin. Spend at least 150 minutes being physically active every week.

Step 3

Lifting weights will increase your lean muscles mass.
Lifting weights will increase your lean muscles mass.

Lift weights two to three times per week. Resistance training increases lean body mass by building muscle. The added benefits of building muscle are improved coordination and balance, along with a reduced risk of osteoporosis.

Step 4

Do squats.
Do squats.

Add squat exercises into your fitness regime. The squat is a large-muscle exercise that will add lean muscle mass. It works the muscles in your legs and also strengthens your back.

Step 5

Visualize your success
Visualize your success

Stay motivated while building your lean, muscular body by recording your results. Set goals and -- once you reach them -- set harder targets. Celebrate each achievement.

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GOAL
  • Gain 2 pounds per week
  • Gain 1.5 pounds per week
  • Gain 1 pound per week
  • Gain 0.5 pound per week
  • Maintain my current weight
  • Lose 0.5 pound per week
  • Lose 1 pound per week
  • Lose 1.5 pounds per week
  • Lose 2 pounds per week
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