Many people strive for a lean and muscular body, but achieving this goal requires a combination of regular exercise and a well-balanced nutritious diet. In this article, we will provide you with a detailed plan on how to build a lean muscular body, which would of course include the warm-up phase, detailed work-out phase with correct way to perform an exercise or workout, cool-down phase, and Rest/Recovery phase.
Since the topic is vast and has multiple dimensions involved, it cannot be provided in a single article. This would require multiple detailed articles which would be uploaded in due course of time.
Before going forward lets just understand what does a body need in order to achieve strong and lean muscular physique. Again, muscular physique does not mean to look very bulky with huge round traps, huge chest and biceps, forearms and thighs like the Olympians. You can be muscular at the same time look more aesthetic, like the ones having a beach body with abs.
Some of the key things which are very important to build a good physique on a macroscopic level would be:
1. Strength Training
Strength training is an essential part of building a lean muscular body. To build muscle, you need to lift weights or perform resistance exercises that challenge your muscles. This can include exercises like squats, deadlifts, bench press, rows, and pull-ups. Focus on progressive overload, which means gradually increasing the weight or resistance over time to keep challenging your muscles. Do checkout after a week our Exercise section where we would provide detailed steps to perform an exercise/ workout with proper form in order to get the maximum out of your workouts.
Also read our article to know which exercise is best for developing a great physique: Best Exercises Curated For Developing A Great Physique Based on Electromyography (EMG)
2. Cardiovascular Exercise
Cardiovascular exercise is important for burning calories and reducing body fat, which can help you achieve a lean muscular body. Aim to do 150 minutes of moderate-intensity aerobic exercise per week or 60 to 75 minutes of vigorous-intensity aerobic exercise per week. This can include activities like running, cycling, swimming, or hiking.
If you do only 1) above, it will not help you much in losing fat. If you do only 2), then you are again under the risk of overdoing cardio, which would in turn be catabolic to your muscle growth. Which means you may even experience muscle loss if you over do it. Our personal experience and years of training suggests that if you combine Strength Training along with Cardio, your goal to achieve a lean body can be much faster.
Golden Tip 1: Cardiovascular exercises like Running, cycling , swimming, hiking coupled with Strength exercises discussed above can reap you 2X benefits in terms of loosing weight and body fat.
Golden Tip 2: When you do heavy weight training and then do Cardio, Cardio for just 10 to max 15 minutes in a day would suffice – just make sure that you maintain your heart rate in the fat burning zone.
3. Rest and Recovery
When you consider building a lean muscular body sleep is another important thing which is missed by even some of the best athletes. Rest and recovery is very essential for building muscle. When you exercise, you create small tears in your muscle fibers, and rest and recovery allow these fibers to repair and grow stronger. Aim to get at least 7-8 hours of sleep per night, and take rest days or active recovery days to allow your muscles to recover. Do you know that body produces most of its natural growth hormone (approx. 70%) during REM (Rapid Eye Movement) sleep which has a significant impact on muscle growth and physical well being.
You would be surprised to know that lack of sleep also impairs your body’s ability to lose fat. We will be covering a whole new article on Sleep, its benefits, how you can achieve REM sleep to enhance muscle growth and much more interesting things in near future. So stay tuned!
4. Nutrition
If you ask the best athletes and body builders in the world, what is that one thing without which it is not possible to achieve a good lean muscular body. Each person would shout out loud “Nutrition!” To build a lean muscular body, you need to constantly supply and nurture your body with right amount of nutrients. You need to consume enough protein, carbohydrates, and healthy fats to support muscle growth and recovery. Here is a sample diet plan to help you get started:
5. Typical Diet for a day with Macros Explained
- Breakfast: Greek yogurt (1 cup) with mixed berries (1 cup) and granola (¼ cup)
- Snack: Apple (1 medium) with almond butter (1 tablespoon)
- Lunch: Grilled chicken breast (4 oz) with quinoa (½ cup cooked) and mixed vegetables (1 cup)
- Snack: Protein shake with almond milk (1 cup), banana (1 medium), and protein powder (1 scoop)
- Dinner: Grilled salmon (4 oz) with brown rice (½ cup cooked) and roasted asparagus (1 cup)
- Total calorie intake: 1610 calories
- Macronutrient breakdown:
- Protein: 114g
- Carbohydrates: 175g
- Fat: 36g
6. Essential Macros for a lean muscular body:
a. Protein
Protein is essential for building and repairing muscle tissue. Aim to consume 1 – 1.5 grams of protein per kilogram of body weight per day. For example, if you weigh 150 pounds (68 kilograms), you should consume between 68 and 102 grams of protein per day.
Good sources of protein include:
- Lean meats, such as chicken, turkey, and fish.
- Eggs
- Dairy products, such as milk, cheese, and yogurt.
- Plant-based sources, such as beans, lentils, tofu, and quinoa
You can always supplement your diet with a whey isolate protein supplement to meet the daily protein demands. But no supplement can replace what you get from mother nature!
b. Carbohydrates
Carbohydrates provide energy for your workouts and help replenish glycogen stores in your muscles. Aim to consume complex carbohydrates, such as whole grains, vegetables, fibers which are essential in fat burning process. Avoid simple carbohydrates, such as sugary drinks and processed foods, which can lead to weight gain.
Good sources of carbohydrates include:
- Whole grains, such as brown rice, quinoa, and whole wheat bread
- Fruits, such as apples, bananas, and berries
- Vegetables, such as spinach, broccoli, and sweet potatoes
c. Fats
Healthy fats are essential for hormone production and overall health. Aim to consume unsaturated fats, such as those found in nuts, seeds, and avocados, and limit saturated and trans fats, such as those found in fried foods and processed snacks.
- Good sources of healthy fats include:
- Nuts, such as almonds, walnuts, and cashews
- Seeds, such as chia seeds, flax seeds, and pumpkin seeds
- Avocado
- Olive oil and other plant-based oils
Building a lean muscular body requires dedication and hard work, but with the right exercise and nutrition plan, anyone can achieve their fitness goals. Here, we have just covered the icing on the cake. The main ingredients are yet to follow. Please visit us back to get further information on how to lose fat and build a lean muscular body.
7. Consistency
Finally, consistency is key to achieving a lean muscular body. This means sticking to your exercise routine and diet plan, even on days when you don’t feel like it. Set realistic goals and track your progress to stay motivated.
In conclusion, building a lean muscular body requires a combination of strength training, cardiovascular exercise, rest and recovery, proper nutrition, and consistency. By following the guidelines outlined in this post, you can achieve your fitness goals and build the physique you desire.