Everything Women Who Want to Build Lean Muscle Need to Know

Today, toned arms, shapely booty and a well-defined stomach is a dream of many women. Looking and feeling strong physically can have amazing benefits to your confidence, self-esteem and happiness. The goal in your body transformation should be to lose stubborn fat and, most of all, gain lean muscle that will make you look elegant yet strong.

The process of building lean muscle requires hard work and discipline, but if you pay attention to the tips below, you can reach your goals and completely transform your body and lifestyle. Follow the tips coming your way and you will boost your fitness levels, lose some fat and gain muscle the healthy and gradual way.

Eat enough protein

Most readers expect these muscle-building guides to start with a workout schedule and structure, but it’s well-known that muscles are built in the kitchen. For proper growth of lean muscle, you need to provide your body with enough protein (usually 1.2-2.0 grams for every kg of mass). A 150-pound woman might want to eat around 20 grams of protein every few hours throughout the day. This type of eating schedule will motivate the body to build and repair muscle. Focus on protein with leucine, an essential amino acid that synthesizes protein (found in whey, dairy, meat, eggs, soy, beans, lentils and even peanuts).

Eat enough calories

If you want to build muscles, it’s crucial to provide your body with enough calories that will show as gains. In general, women often don’t eat enough calories to build lean muscle, so they don’t see satisfactory results even when lifting. So a slight calorie surplus is crucial when you train hard for many reasons: building lean muscle, protecting bones, keeping your immune system strong and ensuring a stable mood.

And don’t think that all you need to focus on is protein. Protein is necessary for building muscle, but carbs are just as important. Carbs give you energy so you can have effective workouts that won’t “eat away” all your gains. When you’re not fueled enough, you will lack energy and perform less effective workouts.

Try supplements

Many women are very skeptical when it comes to workout supplementation, but steroids and creatine are not the only supplements on the market. If you choose a natural turkesterone supplement, you can expect amazing fat-burning and muscle-building benefits that will help you reach your goals quickly and easily. Turkesterone is effective for both women and men and it’s natural, effective and, most of all, safe.

Pick the right weights

Obviously, working out is crucial for gaining muscle, so let’s start discussing the physical activity. Lifting weights is the best way to gain lean muscle, but make sure to choose weights that are realistic yet challenging and try a mix of dumbbells, kettlebells and barbells. A good rule to keep in mind is to grab weights you can lift between 8 and 12 times, but not without struggle.

Increase repetition

Muscle tone and lean muscles are built with weight training that challenges your muscles and promotes tears and repairs of the tissue. It’s important to boost the number of repetitions regularly to stretch the muscle and get that lean and toned shape many women want. As stated above, aim between 8 and 12 repetitions but don’t go above this. If you do more than 12 reps, you’ll be exercising your stamina and not strength, but strength is what tones your muscles.

Minimize cardio

Cardio is crucial for overall health, especially the health of your heart and lungs, and it should be performed regularly. However, if your goal is to build lean muscle, minimize the number of cardio days and boost the number of strength training days. Workouts that involve long runs or bike rides encourage fat burning but also muscle wastage. To keep your hard-earned muscles, do short high intensity sprints or cycle workouts instead of marathon runs or rides. These will keep track of your cardiopulmonary health and weight while allowing you to keep your precious muscle.

Take rest and recovery seriously

Working out those muscles and burning fat is important for that coveted lean and muscly look, but that doesn’t mean you have to spend every day at the gym. Recovery and rest are actually crucial for giving your muscles time to heal and grow bigger and stronger. If you’re just starting to work out, three weekly training sessions with active recovery in between is all you need. And make sure to prioritize sleep—this is when your body repairs and builds muscle. At least seven hours of deep rest a night will be necessary for good results. Proper rest will also give you enough energy to kill every workout and lift heavy.

Building lean muscle is not an easy process for anyone, especially for women, but if you follow these tips and stay consistent with eating and working out, you can achieve an awesome body transformation.