3 Tips for Putting On Lean Muscle

Some people call it the “toned” look, others want to look like “muscle-mommies or papis,” but whatever you call it, we can agree that having muscle looks good on everyone. Today I will share a few tips to help you maximize your gains!

First, muscles are made in the gym but revealed in the kitchen. In order to put on muscle, we need to be lifting weights at various intensities. Depending on your goal, you will have different sets and rep schemes to help you achieve the desired look. Someone who wants to look a little longer and leaner may go for 3-4 sets of 10-15 reps whereas another person training for absolute strength may go for multiple sets of only 2-3 reps.

Second, putting on muscle is challenging and requires a lot of time and dedication. You not only need to be hitting weights in the gym but you also need to be consuming enough protein, at least 0.8-1.0g/lb of body weight.

Third, nutrition timing becomes more important. Some of you may have heard of the “window of gains” where you need to slam a protein shake within 30 minutes of finishing your workout or else it’ll all go to waste. This bro-science has since been debunked, but there is still some truth in it. You do want to consume your post-workout protein shake within 2 hours of your workout. The main thing to look for is your heart rate returning to normal, you’re no longer sweating, and your breathing is back to normal. These signals mean that your body has returned to homeostasis and your body is ready for those nutrients.

Bonus tip: work with a coach for accountability! If you want to take the next step, click here to schedule your FREE consultation! Regardless of your goal, I want to help you get fitter.