A Guide to Building Lean Muscle for Women

Young sportive woman training isolated on gradient studio background in neon light. athletic and graceful

Are you trying to become more active in the fitness world, but you’re afraid you’ll become too bulky for a woman if you pump the iron? Trust us, you’re not the only one who thinks that way. However, the fear of building too much muscle in the upper body is completely unreasonable. Women can build lean muscle without looking like the Hulk. All it takes is proper nutrition, appropriate exercises and some perseverance in achieving your goals.

Pump iron regularly

Building lean muscle starts from knowing which exercises are the key to achieving your goals. To build a chiselled fat-burning machine you’ll need to start with weight lifting. Don’t look so shocked, because it won’t turn you into the female version of Arnold Schwarzenegger. You will get a strong, toned body if you start lifting heavy weights. Do 3-4 sets of 6-12 reps for the best results. Have somebody monitor your lifting and watch for the form. You need to keep proper form in order for the workouts to be effective. Aside from weight lifting, include dumbbell deadlifts, kettlebell swings, kettlebell squats and plank rows into your workout routine.

Feed the muscles

As many pro weight lifters in Australia suggest, nutrition is half the work when it comes to building lean muscle. Namely, you need to include more proteins in your nutrition in order to achieve the goal toned body. Heavy lifting causes micro-tears, and stocking up on protein helps repair those tears. That’s how muscles become stronger and more toned. For best results, aim for 1.6-1.8 grams of protein per kilogram of body weight per day, as the experts suggest is the optimal amount for women. Proteins such as red meat, eggs, fish, and poultry are the best. Some fats are also very beneficial for building lean muscle, and those include fatty fish such as sardines and salmon. Add olives and avocadoes to the mix, and you’ll have all the healthy fats you need to look toned. Don’t try to skimp on calories because that can be counterproductive. Your muscles will need between 1,600 and 2,400 calories every day in order to grow according to plan. To establish the exact number of calories you need, make sure you consult your trainer, who will then estimate the calorie intake based on your weight, height, metabolic rate, age, and physical activity level.

Supplement your nutrition

No matter how nutritious your diet is, often it won’t be enough to help you build lean muscle as fast as expected. So, aside from food, muscles will need healthy supplementation to grow faster and become more toned. Lipodrene features a fat-burning formula that helps muscles grow and give you the energy to pump that iron. You can buy bulk low carb protein bars. Look for reliable suppliers who deliver lipodrene Australia wide and get your muscle-pumping supplement today. Fish oils, minerals and multivitamins are other good supplement examples that your muscles will benefit from. However, before you start supplementing your diet, make sure you consult your trainer and doctor to be sure your body can handle all those nutrients. 

Rest enough

Workouts, nutrition, and supplementation are just the tip of the iceberg when it comes to building lean muscle. All that will be in vain unless you allow the muscles to recover. Don’t jeopardize your progress just because you’re too eager to reach your goal. Not to mention that a lack of rest days brings you closer to muscle injury. So, to encourage your muscles to grow well, allow your body to rest with adequate sleep. Your body needs between six and eight hours of sleep to feel refreshed, recharged and ready to function well. The more energy you have, the more effective your workouts will be.

Don’t give up

The last crucial factor in building lean muscle is consistency. Depending on the level of your fitness it will take longer or shorter for you to build the toned body of your dreams. So, if you haven’t been going to the gym for the last year or so, you can’t expect to get in shape overnight. So, remember that every goal needs time and effort, so give your maximum when you start pumping that iron. With every weight you lift, sit up you do, and plank you endure, a new set of muscles will become active and more visible. Keep your main goal in your mind all the time and let that be your main motivation.

Final thoughts

Building lean muscle doesn’t have to be another unattainable dream. If you want it hard enough, you can make it come true. However, you’ll need to do more than wish for those perfectly toned abs because they won’t appear overnight. You’ll need to regulate your diet and alter your lifestyle slightly. Include more proteins, minerals and nutrients into your diet, start working out religiously and always allow your muscles to recover. Keep pushing yourself toward your goal, and you will have the body you’ve always wanted in no time. 

The views expressed in this article are those of the authors and do not necessarily reflect the views or policies of The World Financial Review.