How to Gain Lean Muscle

Getting cut without getting huge is a goal for many men and women who want to look good without being too showy about it. And getting there isn’t too much different than losing weight or bulking up. It’s just a matter of tweaking the diet and exercise you’re already doing to reach the specific results you are looking for.

 

Exercise

If you’re not already, start focusing on cardio. Try to keep up a 30-minute session, 3-5 times per week. By following a Sprint Training regimen, you can boost your metabolism while you burn fat, melting away the extra fluff around the muscles.

 

When you do your strength exercises, keep the weight off, but bump up the reps. Instead of doing 10 reps at 100 lbs, do 20-25 reps at 30-50 lbs. Calisthenics is a great way to build lean muscle as well, and function as a great alternative when you can’t get out to the gym.

 

Dieting

While your diet won’t be too much different from your basic weight loss routine, there are some key differences that will help build muscle while you shed the fat. Smaller portions is a given, but you don’t have to avoid fat like you used to. In fact, poly and mono-saturated fats increase heart health and reduce inflammation in the body, giving more room for muscles to grow. Omega 3 supplements or a few servings of fish per week can also provide the same benefits.

 

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