By Courtney Jules
Acquiring a lean, muscular physique demands a lot of work, determination, and time. These days, it has become somewhat more challenging to have this type of body because we are swamped with unhealthy food options, labor-sparing technologies, hassle-free modes of transportation, and other things that promote a sedentary lifestyle. Though difficult, acquiring a lean body is doable. Actually, you can build lean muscle without lifting weights. Here are some tips to do just that.
Adhere to the right diet
The diet that will let you build lean muscles is rich in protein but less in fat. You should consume protein from a variety of sources, both animal and plant-based ones. Excellent protein sources include fish, chicken, eggs, and different types of legumes. Low-fat dairy products also help you improve your protein intake. Yoghurt and low-fat milk also give calcium, which is believed to also aid in fat reduction. Even though you should lessen your total fat intake, it is not a good idea to get rid of it completely.
Instead, substitute saturated and regular cooking oil for healthy ones such as olive oil. You can also obtain healthier fats from foods including avocados, and different varieties of seeds and nuts. You should not totally take out carbs from your diet plan. You only have to choose those that are more healthful. Brown rice, whole wheat breads and pastas are made up of complex carbohydrates which provide you with energy for your exercises and delay gastric emptying, which helps you stay full longer.
Adhere to a total-body exercise program
Develop a workout routine that will engage all major groups of muscles. Push-ups in particular help develop your chests, arms and shoulders. Pull-ups on the other hand develop your back muscles and your biceps. Both exercises also stimulate your core muscles, thus causing them to be leaner and stronger. Squats are also quite helpful as they work out your muscles in the lower extremities, glutes, back, and core muscles. You can also perform lunges, which allow you to sculpt your leg muscles. Planking and crunches will allow you to develop your abs, core and back muscles. Doing two to three sets, with 10 repetitions for each one of the aforementioned exercises will help you acquire your desired body.
Think about using nutritional supplements
On their own, supplements aren't likely going to help you achieve the body you want quickly. Try to find supplements that contain whey protein, amino acids, minerals and vitamins to help your muscle recover and bulk up. Creatine and glutamine are also popular among people who wish to look sculpted.
A lean muscular body requires effort, time and patience. However, it is not impossible and it can even be achieved without lifting weights. To know more info on diet to build muscle and to get shape faster.
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