How to Build Lean Muscle Naturally

Controversy surrounding performance enhancement drugs has placed renewed emphasis on "natural" muscle development. Steroids and other performance enhancement drugs always carry the risks of prosecution, adverse side effects and allegations of "cheating." Fitness enthusiasts increasingly look to build lean muscle naturally for a sense of accomplishment. Combine good training techniques and a balanced diet to sculpt your body according to personal objectives.

Things You'll Need

• Balanced diet
• Comfortable workout clothes
• Gym membership
• Multivitamin
• Whey protein powder

Instructions

Build Muscle Naturally

1. Perform a self-assessment to identify fitness strengths and weaknesses prior to setting reasonable goals. Beginners should establish broadly defined goals that call for maximum effort and consistency in regard to following a healthy regimen. Advanced exercise enthusiasts may target a particular body part for strength gains related to either athletic performance or cosmetic reasons. Consider having a physical examination performed by a licensed medical professional to ensure that your body is actually fit for exercise.

2. Monitor your dietary intake to provide adequate protein, vitamins and energy, while allowing minimal exposure to saturated fats and sugars. The National Institutes of Health describes protein as an organic compound that is essential for muscle development. Conversely, saturated fats and sugars lead to excess weight and cardiovascular issues that limit your body's capacity for exercise.

   Eat fish, whole grains, beans, fruits, vegetables and chicken breasts regularly for good nutrition. You may wish to consume multivitamins and whey protein shakes to supplement these foods. Active people should ingest at least 70 percent of their body weight in grams of protein per day.

3. Build lean muscle with strength training, in step with your priorities. Weights increase size, definition and metabolism to burn calories. Lift heavier weights with fewer repetitions for mass and lighter weights with more repetitions to sculpt your body. Isolate separate muscle groups each workout session to develop strength, while providing for adequate rest.

   Squats, bench presses and power cleans are ideal weightlifting exercises that work large muscle groups. You should also implement calisthenics that rely upon gravity, such as push-ups and pull-ups, into your routine. Lift weights three to five times per week between 45 and 90 minutes each session.

4. Complete at least 30 minutes of cardiovascular activity every day. Beginners can do so by integrating stairs and walking into their routine. Advanced athletes can run outdoors or on a treadmill. Jogging at a slower pace for long distance enhances slow-twitch muscle fibers that translate into a lean frame. Conversely, sprint work often builds a body shape that is more muscular.

5. Carry a notebook to record dietary and exercise performance results. Refer to this data regularly to observe how your body reacts to certain lifestyle changes, so that you can set new goals and make adjustments.

Tips & Warnings

• Stay motivated by integrating diverse activities and competition into your workout plans. The Mayo Clinic lists swimming, basketball, tennis and even dancing as enjoyable excursions that promote good fitness levels.

• Avoid overexertion in the gym. Soreness that leads to joint pain may require medical attention and limit progress.

References

• Protein in Diet
• Muscle Fiber Types and Training
• Aerobic Exercise

Resources

• Read this Article in Spanish
• Strength Training