Muscle Building 101: How To Build Lean Muscle

If you've heard that the more lean muscle you have, the more calories you burn, you've heard right. It's also true that people with more muscle burn more calories even at rest because of their high metabolism. But building muscle is a slow process that requires dedication and consistency. Most overlook and ignore the basic information about building lean muscle which leads them to give up sooner than later. Here, we'll go through the basics so you can find success in your training.

Getting Started With Weight Training

Sometimes the thought of beginning a weight training program can seem overwhelming, particularly if you're under the impression you have to make the gym your second home to see results. Start with committing to just 20-30 minute weight lifting sessions two to three times a week. This can effectively build lean muscle at a consistent pace while burning fat.

Focus on all major muscle groups at least twice throughout your weekly workouts, including the chest, back, shoulders, abdomen, and legs. As you become stronger, you should increase the heaviness and repetition of the weights. Cardio training also plays a role in building muscle, but cardio workouts should happen after weight training sessions instead of before them.

How Diet Impacts Muscle Building

What you eat determines how successful you are at building lean muscle, and specific muscle-building foods like protein, eggs, Greek yogurt, chicken breast, tuna, and salmon should be part of your diet. Another good source of protein is beef, but it should be high quality and lean. For example, three ounces of 70% lean ground beef contains 235 calories with 16 grams of fat. Compare that to 95% lean ground beef with only 148 calories and six grams of fat.

In addition to lean protein, you should include healthy carbohydrates in your diet like brown rice, whole grain pasta, oats, and beans, which will provide energy and help sustain you through your workouts. Also, consider reducing or eliminating fried or processed foods since they contain unnecessary calories and won't help your progress with building lean muscle.

Along with choosing the right foods, it's essential to know how many calories you need per day to support your weight training efforts, including whether you need to consume additional calories.

How Supplements Support Muscle Building

Whey protein is a supplement that can help accelerate muscle building and increase metabolism. It's also easy to digest and has a complete amino acid profile. With Legacy's FRESH Whey Protein Isolate, you get 26 grams of protein in a single scoop and helps build lean muscle.

The Long-Term Benefits of Muscle Building

A fit and toned body is not the only benefit of building lean muscle. Besides controlling your weight and positively affecting your mental well-being, strength training helps to prevent muscle loss that occurs naturally with aging. You'll also enhance the quality of your life with a healthier heart, stronger bones, and increased stamina.


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