Maintain Lean Muscle Mass With 5 Easy Tips 

Having lean muscle mass not only keeps you strong and looking toned, but it is also important for increasing bone density.

So, How Do You Achieve a Lean Body?   

The more lean muscle we have, the more we burn calories whilst at rest!  Now there is an incentive for increasing your muscle mass!  Here are 5 tips to help you maintain a lean body physique:  

Start With Strength Training

In order to maintain a lean muscle, it’s advisable to perform strength exercises at least 3 days a week on every body part. Depending on the look that you are going for will vary the amount of repetitions you lift the weights for.  

Lifting heavy and under 8 reps will help you to develop maximum strength.  Anything from 8-12 reps will help you to build muscle and get a lean physique.  12-20 reps is used for strength and endurance.  The more reps you do the less sets you have to do and vice versa. The speed in which you lift and lower the weights will also have an impact on muscle development. Lifting weights for increased times of 3-10 seconds will aid in muscle building.

Focus On Fibre Intake

Why is Fibre so important? Fibre attracts water and soluble fibre slows digestion, so you remain satiated longer. Insoluble Fibres are good for you because they promote regular bowel movements and help your digestive system work properly.  

Additionally, fibre slows the pace of the release of carbohydrates (sugars) in the body. Including high-fibre foods in your diet such as beans and green leafy veggies can bring many health benefits and will help you feel fuller quicker, balance your diet better and maintain a lean body. 

Maintain A Balance 

Get a good balance between energy out and energy in. Starving yourself won’t help you build a lean body, you will actually start to break down muscle.  You may start to lose weight on the scales, but you will also be losing muscle tone.  Eating above your basal metabolic rate is imperative to maintaining muscle mass.  Check out what your basal metabolic rate is here. 

It is also important to factor in how much exercise you are doing when deciding how many calories you should be eating.  The more exercise that you do the more fuel your body will need to burn.  Restricting your calories will restrict your ability to grow lean muscle. A balance of a good diet and proper physical training can help you maintain a lean body. 

Eat More Protein  

It is imperative that you consume the necessary amount of protein to keep your muscles lean. Protein intake should range between 1.5-2.2 grams for every kilogram of body weight. But it is also important to make sure you are eating enough natural fats, complex carbohydrates, and other necessary nutrients. 

Cardio Exercise

The cardio exercise involves activities that get your heart rate up and boost blood circulation. It helps your body in many different ways. Continuous cardio exercises helps in maintaining heart and lung health whilst helping to burn fat (not muscle) if performed at 60% or under of your max heart rate. 

Maintaining a lean body takes a bit of work, but if you have a proper plan it can be quicker and easier than leaving it to chance and guess work. Start considering the importance of having enough muscle to support your skeleton for postural and bone health reasons, as well as just looking good! Plan a strategy by incorporating the above-given tips to achieve a much fitter and healthier lean structure of the body.  

For more fitness related tips or live online personal training, please get in touch for a health consultation. nicki@fitnessfaster.com.au