Gaining muscle is good for you in many ways. Besides making you look fit and healthy, it also reduces the risk of many common maladies, including osteoporosis, high blood pressure and diabetes. When it comes to developing lean muscle, the keys are in both exercise as well as diet.
Indeed, nutrition is as important an element as weight-lifting when it comes to crafting a body that’s carrying lean muscle and little body fat.
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1. Consistency is Key
A routine is a powerful aid to anything that you’re trying to accomplish. If you’re wondering how to build lean muscle for females, establishing and maintaining your routine for both exercise and diet is a must. Otherwise, you’re liable to remain at the beginning of the process.
Women have lower testosterone than men, which means that it takes longer to build muscle. The process is naturally slower, which means you need to work just as hard, for longer. Psychologically, the pattern will reinforce itself as time goes by.
2. Compound Exercises To Build Lean Muscle
When you’re looking to build muscle, cardio workouts should only be part of your routine. You also need to engage in regular weight resistance training. Compound exercises are those that work several muscle groups, simultaneously. Squats are one of the most common types of compound exercise, in which you’re working your shoulders, back, core and legs.
The inclined bench press is great for the pecs, but by varying them and doing both incline and decline versions, you’re working the upper and lower chest. Parallel dips are excellent for building muscle mass in your upper body. Dips especially work your chest and triceps, as well as your core.
3. Employ Nutrition for Preparation & Recovery
Because muscle is a highly active metabolic tissue, it demands substantial nutrients, especially after difficult workouts, such as the Brooke Burke workout. There are loads of great options when it comes to replenishing your muscles, such as oatmeal, sweet potatoes and quinoa.
It’s a common myth that anything a woman eats that involves carbohydrates and fats leads to gaining weight. On the contrary, after you work out, both carbs and proteins help your muscles to replace their glycerine stores. Good post-workout food choices include a peanut butter sandwich, yogurt and fruit or a recovery smoothie.
When your body experiences a carbohydrate restriction, it will enter into the process of gluconeogenesis. When this happens, you could lose that hard-earned muscle. Your goal should be to get your carbs and fat through foods that are neither high-sugar nor processed. Rather, you can get everything you need from vegetables, healthy oils, avocados, nuts, fruits and whole grains.
Building lean muscle requires diligence when it comes to keeping your routine. Some of the Brooke Burke fitness tips will tell you that if you’re not eating right, you’re losing your gains. On the other hand, if you’re eating too much, you’re liable to gain body fat. Just like lifting weights, moderation is important. Visit an online health and fitness website today to learn more about how to employ diet and exercise to help your body build lean muscle tomorrow.
Also read: Cool Sculpting Benefits in Reducing Body Fat