Exercises To Build Lean Muscle ? Effective Workout To ... - Ayushveda

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While it is important to build muscle mass, it is highly recommended that you build lean muscle tissue i.e. without any excess fat. Although diet plays an important role in promoting lean muscle gains, the correct exercise plan needs to be followed to see results. Before beginning any training program, it is highly recommended that you seek your doctor?s approval.

In addition to that, it is advisable that you follow the correct diet that rich in protein, carbs, vitamins and minerals, as these kinds of workouts place great stress on the body. Given below is an effective workout plan for building lean muscle.

Workout Plan To Build Lean Muscles

Keep It Short

Most people who begin training with weights or other fitness equipment are often under the impression that more is better, which is an incorrect notion. You should train for a shorter period of time, with greater intensity.

If you increase the intensity of your workouts, you will experience greater fat loss. Fitness experts highly recommend that you perform 45-60 minutes of intense exercise three-five times a week for building lean muscle.

Incorporate Compound Movements

Compound movements are excellent for adding lean muscle mass. This is because compound movements utilize more than one muscle group at a time, which helps in increasing muscle size. In addition to that, compound exercises also help in decreasing fat, as they force the body to work harder.

However, it is important that you start performing compound exercises with light weight only, to prevent any injuries. The best compound exercises for building lean muscle include squat, bench press, shoulder press, bent-over rows, deadlift, and upright rows. Perform these exercises three-four times each week, as it will give your muscles enough time to recover.

Also Read

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Perform Exercises In A Circuit

Circuit training is one of the best ways to increase muscle as well as lose fat, hence, ideal for those who want to build lean muscle tissue. Circuit training involves performing a number of exercises in a circuit, without any rest. In simple terms, it means that if you want to perform 10 exercises, you would perform one set of each exercise without any rest, until the 10 exercises are over.

You could try doing two circuits in each workout, based on your fitness level. After each circuit, you should rest for at least 2 minutes, and drink enough water. Performing two circuits should take approximately 30-40 minutes to execute. It is important to note that you should perform circuit-training exercises only three-four times each week to prevent overtraining.

Perform High-Intensity Cardio

Individuals who desire to build lean muscle must incorporate high intensity cardio into their fitness regime. This is because?high-intensity cardio burns fat in a shorter span of time than low-intensity cardio. Common forms of high intensity cardio include running, jogging, rowing, and cycling.

You can perform high intensity cardio three-four times each week, to burn fat quickly. While performing high intensity cardio, it is advisable that you drink enough water, to prevent dehydration. High intensity cardio should be performed for 30 minutes each session to increase fat loss.

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