Hi, I'm Holly Del Rosso, and this is how to increase lean muscle for women. So ladies we have to look lean too. It doesn't mean bulking up, it means getting more compact, tight and firm and three steps I have for you guys today I want to teach you how to really decrease that body fat and step into a whole new you. Step one increase your protein intake. Every meal you have in your day make sure that the meal contains at least 8 grams of protein. This is going to keep you fuller for longer and also increase your muscle mass. The second step is cardiovascular exercise. Get on the treadmill, get on the elliptical, take your favorite class, make it fun, make it enjoyable. It's your free time so make it something that's true to you that you won't give up on. Step three is resistance training, this is so important for us women because we always have those trouble areas, the jiggling, the unwanted fat. We want to tone and firm and tighten that area up. So 30 to 60 minutes of resistance training, three to four times a week is going to get you the look you want faster than cardio alone. So follow these three simple rules and you can have long lean muscle mass that will have your friends drooling.