How to Increase Lean Muscle Using Natural Ways?

Every athlete desires to attain Lean muscles and great fitness. Most of the athletes apply two ways of achieving lean muscle: the natural way or by using steroid. However, the use of steroids has received a lot of criticism, and...


it’s not beyond the controversy over the recent past especially for renowned athletics personalities.

Workout Tips: Natural Ways to Increase Lean Muscle

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Use of steroids has always been met with stern action like cheating cases and it is illegal in the light of judiciary.

Athletes who use steroids gave always been slammed with the cheating law, and public do not support this. Steroids usage also leads to various side effects which may be detrimental to health.

Also Read: Top 3 workouts to build biceps


Due to all this atrocities and disapproval associated with steroids, more and more people are starting to explore natural ways of increasing lean. Here are a few tips on how to increase lean muscle naturally?​

First, it is important to perform a self-assessment test. It is important to plan and set out your objectives as to why you want to increase your lean muscle.​

Some people may want to increase lean muscle for sporting purposes while some may want to do so just for beauty and appearance. Lean muscle increment may also be for fashion purposes like modeling especially for men.​

Whichever your reason is, it is important to identify the reason and identify the body part the exercise is going to take effect on before starting the exercise program.

Also Read: Key points in mens' fitness

It is also advisable that you visit a doctor to examine your body to establish whether it is fit for the exercise. This will help you avoid any harm or health effects on your body during or after the exercise.​


This tip is majorly aimed at identifying your strengths and weaknesses so that you go into the exercise with a clear mindset on what to major on and what to avoid.​

It is also advisable that you take a lot of interest in your dietary planning. Good nutrition is essential for building lean body muscle. It is a common notion that for building lean muscle, one has to eat a lot of food.

However, research has proven that the amount of food you eat is not as important as how balanced your diet is. So your diet must be an all round diet.

Majority, your diet should be able to provide the body with a good amount of protein since proteins are essential for muscle development. Energy is also important to provide the strength to keep you going during the training and even after. Vitamins should also form a good part of your diet.


However, fatty and sugary foods should be avoided. This is because they may lead to increase in body weight and make the bodies vascular system incapacitated thus making your body unfit for the exercise in the long run.​

The physical training part is also equally crucial. Your gym session should be properly planned and scheduled in relation to your daily activities. Morning is especially preferable. The gym session should be able to balance all the body parts and not only dwell on one part.​

Bench press and squats are some effective weight lift exercises that will work out almost every part of your body. You should, however, balance your gym session to be able to major on your objectives set in the first place.​

Above all, you should not overwork or strain your body, lift heavy weights for a shorter time and lift the lighter ones for a longer period of time. A 90 minutes session three times every week is a highly recommended gym session.​

The cardiovascular system is the pillar lean muscle building. Good blood circulation in the body is very important during training. Therefore, cardiovascular activities should also be incorporated in the trainee’s daily lifestyle.​


Simple activities like walking instead of driving to a particular destination will equally contribute to a good body blood flow. Jogging outdoors or on a treadmill also increases blood flow and helps to build very strong muscles and muscle tendons.​

Finally, it is important to keep a record of your day’s activities and diet. Carrying a small notebook to the gym is recommended.

Final Words

With the notebook, you will be able to collect important information that will help you in planning for your training session and identifying your diet weaknesses. With this, you will be able to also access your training progress and learn muscle development.​

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