Lean Body

Lean Body – How Can You Achieve This?

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How do you achieve a healthy and lean body? Here are some effective tips!

LEAN BODY – Achieving a healthy and lean body takes a lot of effort, discipline, and most of all, consistency. These are the ways you can achieve this!

Muscle gain is generally good for one’s health. It helps strengthen bones, improve balance, reduce weight, lower blood sugar levels, and prevent cognitive decline. But this doesn’t happen in an instant. It takes time and you need a more specific plan.

Lean Body
Photo lifted from Eat This, Not that

You must be careful and mindful of the foods you eat and the duration, frequency, and types of workouts you do.

To gain muscle, you must:

  1. Do warm-up and cool-down exercises to prevent injuries and sore muscles.
  2. You must start slow and give your muscles time to recover. You can’t focus on one muscle group on consecutive days. You must give it a rest and work on the other muscles.
  3. Always perform the proper and correct form and posture.
  4. It is important that you eat for 1 to 4 hours before working out. But you can’t just eat anything. You must consume food with complex carbohydrates and rich in protein like peanut butter and banana; Greek yogurt with berries; oatmeal with low-fat milk and fruit, among others.
  5. After exercising, you must also eat. Your post-training meal should be healthy as well like a smoothie made with low-fat milk and fruit or another round of low-fat yogurt with berries.

In working out, here are some tips based on a post from FitBod Blog:

  • Do heavy compound exercises as this will not only build muscle but also improve strength.
  • Do heavier, moderate-speed reps and lighter, slower-speed reps for better results. This is applicable to beginners, intermediate, and advanced lifters. 
  • You may also do lighter weights but do it in more repetitions.
  • Instead of increasing weight weekly, you may instead increase repetitions, sets, range of motion, and time under pressure.
  • You may add some cardio to “increase work capacity, improve recovery, and help increase blood flow for recovery purposes”.

The key to achieving this, in summary, is eating enough calories from the right food and proper training. In terms of food, focus on more protein and carbs.

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