How to Build Lean Muscle within 4 weeks !!

Thousands of fitness buffs want to know how to build lean muscle. Knowing how to get big muscles and bulk up maybe a simple endeavor for some, however, creating lean muscles requires careful attention to detail. For lean muscle growth, you need the right nutrients and the right type of workout program.

 Protein for Lean Muscle Growth 

protein-rich-foods

When you perform an intense weight training workout and stress your muscles to failure you are actually creating tiny tears in your muscle fibers. When your body heals these minuscule rips it increases your muscle mass to compensate.
Protein is a major component of your muscles and the body needs protein to repair your muscles after a muscle-building workout. To build lean muscle, you, therefore, must increase your protein intake.
You can get protein from several excellent natural food sources including quinoa, almonds, lean beef, tuna, wild salmon, organic chicken, and eggs.  Also, whey protein such as Optimum Nutrition 100% Whey Gold Standard is an excellent supplemental source of protein.

Complex Carbohydrates for Lean Muscle Growth

 

Simple carbohydrates include processed wheat, white rice, refined sugar and other starchy products that can cause bloating and weight gain. Your body breaks these processed foods down quickly, giving you a rush of glucose and causing a crash when glucose levels drop.
Complex carbohydrates, on the other hand, are digested slowly, keeping you full for longer and preventing sudden spikes and crashes in blood sugar levels. You should eat foods with a lower glycemic index which will have a molecular arrangement that is harder for the digestive enzymes to break down.
A diet with enough complex carbohydrates will be digested slower providing you with extending energy for the intense workout sessions needed to build lean muscle.
Here are some excellent sources of complex carbohydrates: oat bran, oatmeal, buckwheat, wheat germ, barley, yams, baked beans, potatoes, and brown rice.

Supplements for Lean Muscle Growth 


The best supplements to build lean muscle mass contain a lot of protein for the repair of muscle fibers. Good lean muscle growth supplements also include micronutrients, vitamins, and minerals that your body needs for the delicate process of healing after a workout. Whey protein is the perfect protein supplemental source.
Creatine Monohydrate, a nitrogenous organic acid that can increase your muscles’ ability to get energy during high-intensity weight training, is also a very popular additive.
Other useful supplements include beta-alanine, branch-chain amino acids, and glutamine.
Since each supplement has its own benefits, you can design a personalized regimen that works best for your body. 

Interval Training for Lean Muscle Growth 


Fitness buffs researching how to build lean muscle should not overlook interval training. Pushing yourself as hard as you can for short periods will test the limits of your muscles without injuring them.
Interval training techniques usually involve quick movements with a short rest period in between sets. This means taking breaks between a short series of very difficult repetitions. This technique, used in both weight training and cardio routines, has been proven to significantly help with promoting lean muscle growth.
For example, you could try to go faster when doing weight lifting reps, but take breaks in between sets. This interval training will create more fast-twitch muscle fibers that power explosive movements.
Here is a description of the basic structure of interval training that can be applied to almost any workout program.
Sample Interval Training Structure:
This workout is a typical cardio interval training routine that can be done on a treadmill, elliptical machine or even outside on the road.
Step 1. Start with a light jog for about 5 minutes. This is the low-intensity phase.
Step 2. Increase to a moderate run for about 1 minute followed by 1 minute at the low-intensity phase. Note that the moderate phase can be substituted for an intense level phase if you happen to be in intermediate or advanced condition. Repeat this sequence of low phase followed by a moderate/high phase seven times.
Step 3. Lastly, end your workout with another 5 minutes at the low-intensity phase.
This structure of alternating levels of intensity can also be applied to weight training workouts. 

Workout Intensity And Volume For Lean Muscle Growth 


low volume and high-intensity workout are ideal for building lean muscle.
Doing the same routines for hours every day with heavyweight might help you to bulk up, but it won’t promote the lean muscle growth you really want. To build lean muscle you need to incorporate a high-intensity cardiovascular component to the workout to promote fat burn. Do not forget when you put your body through high-intensity workouts you must always incorporate recovery time between sessions for optimum muscle repair and growth.
Repeating the same intense routine every day without giving your muscles time to repair could result in damage to individual muscle fibers, extensive damage or even muscle rupture resulting in costly and timely surgery to repair the muscle. The last thing you would want to have to go through is over 2 months of rehabilitation.
Anyone wondering how to build lean muscle will be pleased to know that there is a simple formula for achieving the ideal muscle tone. With the right diet, supplementsexercise routine and recovery time you can create the ripped body you want.

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