Health and Fitness Vault: 7 Ways to Build Long, Lean Muscle

The more long, lean muscle in your body, the less space there is for fat. When there is less fat and more muscle, your body is stronger and risks to your health are greatly reduced. If you would like to know how to build long, lean muscle in your body, the following are 7 ways to do just that.

Drink Lots and Lots of Water

Water is one of the largest components of muscle. If you want to build more long, lean muscle, you should drink large amounts of water throughout the day. It will keep muscles hydrated and functioning properly, and also reduce the chance of cramping and dehydration. Sipping water constantly will also help prevent you from overeating.

Perform Regular, Complex Workouts

If your goal is long, lean muscle, it is advisable to perform regular workouts that target more than just one group of muscles. Strength-training exercises that incorporate more than one group of muscles are more likely to build lean muscle than exercises that utilize only one muscle group. Try to perform these complex workouts at least 4 times a week to achieve maximum results.

Eat a Balanced Diet

A balanced diet is incredibly important if you want to build long, lean muscle in your body. Try to avoid eating fatty, processed foods and instead stick to a diet that includes heart-healthy fats, lean protein, whole grains, fruits, and vegetables. Some good sources of heart-healthy fats include nuts, salmon, and chia seeds. Lean protein can be found in skinless chicken, fish, and eggs. Try to stick to breads and cereals that are labeled “whole grain” to get the most health benefits.

Do Regular Cardiovascular Training

To effectively build long, lean muscle in your body, you must also perform regular cardio-type exercises. Because cardiovascular exercises are great fat burners, they encourage lean muscle to grow where fat was once stored. Try to incorporate a medium to high-intensity cardiovascular training routine into your schedule at least three times per week. After a couple weeks, you will be amazed at the results.

Eat Multiple, Small Meals Throughout the Day

Many people skimp on their food throughout the day, only to come home to eat a huge meal. While this may be the ideal scenario for you, it is definitely not recommended if you have long, lean muscle to build. Instead, eat 4 or 5 small, nutritious meals during the day. This will help to keep your energy levels up and steady, which will in turn help to build the muscle you are aiming for.

Get Proper Rest

When people think of building long, lean muscle, the importance of rest is often forgotten. The truth is, proper rest is one of the key components to building muscle mass in your body. Sleep not only allows your body and muscles to repair and replenish themselves, but it also gives you more energy the following day. More energy means more time to focus on building long, lean muscle. Try to establish a regular sleep routine that involves at least 6-8 hours a night.

Stretch, Stretch, Stretch

While strength and cardiovascular training are very important when it comes to building long, lean muscle, so is stretching. Try to remember to stretch after each workout to keep muscles from becoming tight and sore. Regular stretching is also great for lengthening that muscle you are working so hard to build. Yoga and Pilates are also excellent for stretching and promoting long, lean muscle in your body.

These are all great ways to build long, lean muscle. Keep in mind that one single method may not be enough to give you the results you want. You will most likely have to incorporate many of these ideas to be successful. The long, lean muscle you get in return will be well worth your hard work and dedication.

Guest post from Bailey Harris. Bailey writes for InsuranceQuotes.org.