Gaining lean muscle is not just important for men, but woman as well. A lean muscular body improves your overall shape and form, while a strong and muscular body is also capable of handling physical tasks with more convenience. However, in order to develop such a physique, you need to create an effective training program, perform strength training and cardio exercises and give your enough time to recover and adjust from your training.
Create a training program. Begin by appraising your current schedule and considering your fitness objectives. Ideally, the program should consist of three workout sessions a week. Include the days you are going to work out, and try your best to stick to those days. If inconveniences occur, resume your workout program as soon as possible.
Do strength-training exercises. Performing anaerobic or strength-training exercises stimulate muscle growth. Squats, pushups, bench presses and deadlifts are ideal compound exercises that target several muscle groups. As your muscles continue to develop, slowly increase the intensity of your workouts. For example, if you initially curl 10 pounds, attempt to add more weight in the next exercise session. Doing this prevents plateaus and gives your muscles a continuous need to adapt to the increasing stress.
Do cardio exercises. You should supplement your strength-training workouts with cardio to improve endurance and muscle definition. Consider performing common cardio exercises such as jogging, swimming, jumping rope and cycling. If you are using weights or resistance cables, decrease the intensity to increase repetitions and duration of the workout. Aerobic exercises are particularly effective for burning calories. A study from the Duke University Medical Center showed that aerobic exercises burn as much as 67 more calories than anaerobic exercises. As a result, a combination of cardio and strength-training exercises makes it easier to gain lean muscle mass.
Get enough rest. In order to benefit from your physical training, it is important to give your body enough time to rest, as muscle growth occurs after performing exercise. If you continue to exercise without giving your body enough time to recover, you increase your risk of overtraining, which jeopardizes your efforts. Strive to get about seven hours of sleep each night. A 2011 study published by "Sleep" suggests that adequate sleep improves athletic performance.