Tips to build lean muscle

It may seem unfathomable to some, but many women wish to add muscle to their bodies. Not only can they give you a shape many women desire, but they also allow you to burn fat more easily.  As difficult as it can be for some people to lose fat, it can be just as difficult, or even more difficult, for people to build lean muscle. One must be as dedicated to their diet when gaining mass as they are when losing weight. It's also important to remember that women's workouts and men's workouts don't necessarily need to be different, and this is also the case when it comes to looking to build lean muscle.

If you’re looking to add some muscle, the following are some tips, ideas and points that you should know to help you meet your muscle gain goals while limiting fat gains and ensuring you are a lean, mean mass building machine.

• A good nutrient ratio for mass gain is 30% protein, 50% carbs and 20% fat
• Your caloric intake should be your current weight x 18
• Be sure to eat at least 6 meals a day
• Train with heavy weights and lower reps
• Get your rest
• Reduce your cardio to almost nothing
• Drink a lot of water
• Supplement with creatine
• Focus on compound or multi-joint exercises
• Don’t overtrain
• Emphasize a slower speed on the negative
• Have a casein shake before you go to sleep
• Eat in the middle of the night
• Be sure to get your post-workout meal/nutrition
• Lift explosively
• Eat clean to limit fat gains

With a program to add muscle, it is not uncommon for there to be some small fat gains. To mitigate this, be sure to choose your foods wisely by eating as clean as possible. A program to add muscle doesn’t mean eating whatever you want. Some people will do ‘dirty bulking’ which is about getting your nutrients and calories eating whatever it takes. ‘Clean bulking’ is the approach to take if you want to limit any fat gains. 

Good luck!