When you think of "lean" muscle mass, the first thing that comes to mind is a tall skinny guy with defined muscles. It is true that this person has lean muscle mass, but that does not completely explain the definition. In actuality, lean muscle mass is having a high amount of muscle with little fat. You can easily gain size and have a high percentage of both muscle and fat. That would be more like building just plain "mass." If you are looking to specifically build lean muscle mass, you can do this no matter how tall or short you are. You just need to follow the right steps.
Step 1
Follow a diet that offers you high quality sources of protein, carbs and fat. These nutrients are key for energy, immunity and muscle recovery. Consume foods like chicken breasts, eggs, low-fat dairy products, lean beef and venison for your protein; eat complex carbs like beans, oatmeal, whole-grain bread, whole-wheat pasta, fruits and all forms of vegetables for your carbs; include fats like nuts, seeds, olive oils and avocados.
Step 2
Keep your muscles well hydrated by drinking plenty of water. Aim for at least 10 cups of water a day. Avoid excessive consumption of caffeinated beverages that can cause you to become dehydrated. Coffee, non-herbal tea, lattes and energy drinks are examples of these.
Step 3
Space your meals two to three hours apart to keep your muscles well supplied with nutrients and to keep your energy levels high. Eat meals that are balanced with protein and carbs; a whole-wheat wrap with chicken breast, lettuce and tomato is a good midday meal example.
Step 4
Build the muscle with compound exercises that involve more than one joint range of motion and more than one muscle group. Bench presses, upright rows, deadlifts, close-grip push-ups, twist curls and lunges are examples. Do 4 to 6 reps and 6 to 8 sets of each exercise. Make your first set of each exercise light, with 10 to 12 reps as a warm-up, then use the heaviest weights you can handle for the rest. Work out three times a week on alternating days.
Step 5
Feed your muscles as soon as you are done working out to kick start the rebuilding process. Take a shaker cup with you to the gym and mix up a scoop of whey protein powder with 8 oz. of grape juice. Whey protein gets absorbed quickly to help rebuild broken down muscle fibers, and the carbohydrates from the grape juice will help put back the lost glycogen from your intense workout. Glycogen is the stored form of carbohydrates.
Step 6
Burn fat with cardiovascular exercise. Do any kind of cardio that you enjoy such as running, cycling, stair climbing, elliptical training, arc training or rowing. Aim for 30 to 45 minutes three times a week on the opposite days of your weight training.
Step 7
Rest your muscles and recharge your body by getting enough sleep. The Centers for Disease Control recommends that adults get 7 to 9 hours of sleep a night. Try to get this amount.
Things You'll Need
- Shaker cup
- Whey protein powder
- Grape juice
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