To lose body fat, your body needs to build muscle. However, most women don’t want big, bulky muscles. Lean muscle building requires an overall approach to your health and well-being. Not only should you focus on your nutrition, using programs such as Brooke Burke diet 2022, but you also need proper exercise and sleep. These are seven lean muscle-building tips.
Get Adequate Sleep
Although it may seem counterproductive, you need adequate rest for your body to burn fat and build muscle. In fact, while you are sleeping, your body conducts the protein synthesis process by producing growth hormones. Therefore, try to get at least seven hours of sleep every night.
Fuel Your Body
Your body also needs adequate fuel. This includes remaining hydrated both during your workouts and throughout the rest of the day. Try to drink at least eight glasses of pure water. Avoid sugary, carbonated beverages.
In addition, you need regular meals, including one right after you work out. When you eat consistently, your metabolism increases and your body consumes food and fat rather than lean muscle.
Focus on Protein Intake
Pay attention to what you feed your body. Eating regularly doesn’t mean eating whatever you want. Instead, choose a balanced diet that includes at least 20-30% protein. When you provide nutritious foods to your body, it doesn’t feel like it needs to hold onto fat stores. A balanced diet also reduces stress. Focus on healthy calories, not junk food.
Include Weights in Your Workout
You may be wondering how to build lean muscle women. Your exercise program will have a significant impact on your muscle-building capabilities. Weight training should be added to your regular routine, but focus on weights that actually work your muscles.
However, avoid using weights that are too heavy because you risk injury. The key is to find a balance. You should use a weight that exhausts your muscle, as if you couldn’t do another rep after your rep set.
Also, add total body lifts to your routine. This process allows you to work more than one muscle group at a time.
Add Aerobic Exercise
To build lean muscle, you need to focus on total body workouts. This type of exercise gets rid of the fat that covers your muscles. To get started, consider testing out interval training, where you do intensive exercise for approximately 30 seconds followed by 60 seconds of slower, more relaxed movement. These seven-to-20-minute workouts a few times a week can really enhance your exercise program.
Change Your Training Regularly
Your body is a very intelligent tool. It learns based on how you use it and its environment. This can be challenging when you are trying to build muscle because it gets used to your routine about every three to six weeks. Therefore, you need to change your weight, reps, sets or exercise program at least once per month to avoid plateauing.
Adopt Stress Management Techniques
Stress can actually slow your metabolism. In fact, high-stress levels can actually cause you to gain fat rather than muscle. Therefore, adopt stress management techniques, such as rest days or breathing techniques.
If you want to add lean muscle to your body, consider programs such as Body by Brooke that focus on body composition in addition to overall health and well-being.