How to Build a Strong, Lean Body

How to Build a Strong, Lean Body

 

Strong, Lean Body Exercises

You don't need to join a gym to build a strong, lean physique. All you really need is your own body weight. But having some equipment such as a barbell, a pair of dumbbells, some free weights and a place to do chin ups and dips will add variety and stimulation to your workouts. I am going to outline a sample six day workout for you, assuming you already have at least a basic level of fitness and experience. As with any program please don't forget to warm up first. 5 - 10 minutes of some light aerobic exercise (such as peddling on a stationary bike, or cheaper still skipping! It’s what boxers do!) followed by stretching for all the major muscle groups should be enough. So suggestions would be as follows:

Day 1. Chest/Triceps/Abdominals. Dips. 3 x 10. Push ups 3 x 10. Tricep bench dips 3 x 10. Abdominal crunches 3 x 20.

Day 2. Slow run 30 - 45 minutes.

Day 3. Back/Biceps/Abdominals. Chin ups 3 x 10. Bent over barbell rows 3 x 10. Bicep dumbbell curls 3 x 10. Hanging abdominal leg raises 3 x 10.

Day 4.Slow run 30 - 45 minutes.

Day 5. Legs/Shoulders/Abdominals. Squats 3 x 10. Stiff legged barbell deadlifts 3 x 10. Dumbell overhead presses 3 x 10. Abdominal crunches 3 x 20.

Day 6. Slow run 30 - 45 minutes.

Add weight to each exercise when you can perform 2 more repetitions than prescribed. For example, if you are performing 3 sets of 12 bent over barbell rows with 100 pounds comfortably, then add 5 pounds to the bar for your next workout. Make sure that you rest 2 - 3 minutes between sets and aim to always increase the amount of weight you use...but without sacrificing proper technique. If you exercise at home using the above program you should begin to see marked improvement in both your fitness levels and strength.

 

Should you like a more detailed plan see the free gifts I’m giving away, it will give you a complete plan to follow as well as some pictures of the exercises and so much more.  Just watch the video it will explain in more detail.

 

 

Lean Muscle Building Diets

Today's culture is bombarded with fad diets, pills, creams, surgeries, injections; you name it to aide in weight loss. This signals that building a strong, lean body can be don't in a blink of an eye. In actuality, building a strong lean body requires education in learning the proper way to fuel your body. Fad diets and not eating right only burns muscle not fat; leaving you with a slower metabolism, which quickly increases your chances of gaining all the weight back quickly. Yo-yo dieting such as this leads to hopelessness and feelings of depression. Situations of guilt carry over to other areas of your life as well.

Why not build lean muscle the healthy way; with proper dieting? Although exercise is important to shaping a lean body, some experts say that 80% of your success comes from your diet. When dieting to build lean muscle mass, you have to make it a lifestyle change. Combining the right diet with regular intense training sessions will ensure that you create the body you desire.

Eat Small Meals

To help boost your metabolism and curb hunger pangs it's advised that you eat 5-6 small meals per day. Eating often will help fuel your muscles, while supplying them with the right amounts of nutrients needed for optimum growth. Each meal consisting of carbohydrates, protein and lean sources of fat should be separated at approximately 2-3 hours apart.

Carbohydrates

You'll want to choose most of your carbohydrate foods in the form of simple carbohydrates such as fruits and vegetables. Eat complex carbohydrates in small amounts since adding these types of carbohydrates tend to spike the blood sugar levels, which makes storing fat more assessable. Complex carbohydrates include yams, potatoes, pasta, rice, and grains.

Proteins

Proteins should be consumed as the largest portion of your diet as they are the biggest factor in helping you to increase lean muscle mass. Good sources of protein include meat, poultry, fish, and eggs. You can also supplement a low sugar why protein in your diet and drink it after your workout and before bed. The best way to prepare your protein sources is by grilling, baking, or broiling. Never fry your meats.

Fats

Contrary to what old diets tell you, fats are necessary to build a strong body. Although the portion size of fats should be low, they should be taken from sources such as coconut oil, flax seed oil, olive oil, fish (salmon) and almonds.

If you want to build muscle quickly and efficiently, a healthy diet will help you achieve your fitness goals. Contrary to what fad diets claims, you cannot build a healthy body in a day. Building a healthy, lean body takes proper nutrition that can be done with the right amounts of carbohydrates, protein, and fats.

References

 

Michael Preston

Thomas Jones