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Want The Fastest Path To Long, Lean Muscles?

Here's How To Do It!

Posted by Scott_Pine - January 2nd, 2019

Already looking forward to that long beach summer days with your friends and family, but are not happy about your physical shape? Then you’ll be thrilled to find out that we have all the right tips & tricks for you on how to achieve lean muscles without getting bulky.

Nowadays, when talking about being fit and healthy, people don't necessarily imagine bodybuilders. They just want to be ready for a tank-top and have enough energy to carry out their daily tasks. We all know how important it is to choose the right steps in a process so that we can achieve it as effectively as possible; that is why we went around and gathered some of the top-tier tips to help you start the right way.

Before we move on to them, note that it’s always a good idea to give our body some supplements for lean muscles, so make sure to check out the best pre workout for men has to offer.

How to Get Lean Muscles

Pay Attention to Your Diet

If you ask yourself how to get lean muscles, the answer should be diet because it is a crucial factor on the way to your goal. It does matter what you eat, for sure, but remember this one universal truth about losing weight: the number of calories that you burn must be higher than the number of calories that you consume — simple math.

Think of it this way: by taking in more calories than you burn, you are basically storing energy that is not used, and you don’t want that to happen.

Diversify Your Weight Training for Lean Muscles

Cardio is not your only answer for long lean muscles, and if you get absorbed by it, it can actually work against you since an intense cardio session will make you hungry. A lot of people neglect the development of muscle density, and they just focus on keeping their heart rate high.

Let me hit you with a shocking statement: сardio does not consist only of treadmills or bikes, it's actually defined as any intense activity with minimal rest. So, you may go on the rowing machine or doing 2 sets of the heavy kettlebell swings and still get the same results.

Weight lifting for lean muscles is not the only solution; you may as well build a circuit of squats, sit-ups, pushups, and jumping jacks. That way, you can engage your whole body. 

Modify Movements According to Your Needs

When we talk about modifying an exercise, we actually mean to listen to your body. For example, when your wrists are sore, just do work out for your forearms. Or, maybe, you are not ready for the standard push-ups; no problem, simply use a wall or a bench so you will be doing them inclined.

To further help you in building lean muscles, we have here a couple of “sister moves” ideas that will produce similar results:

  • Box jumps can be replaced with step-ups.
  • Squats can be replaced with chair squats.
  • Crunches can be replaced with standing bicycle crunches.

No matter whether you are looking for building lean muscles for women or men, it is always highly recommended that you contact a personal trainer who will teach you and explain every exercise.

Prolong the Afterburn

The scientific term for the afterburn is excess post-exercise oxygen consumption (EPOC), so to put it simply: after an intense workout, the body is trying to recover and go back to a resting state, and that process burns extra calories. The effect can last even for hours or a full day, depending on your workout.

According to researchers, the best way to achieve the afterburn and enhance it is through strength training and by using the best protein powder for lean muscles. We recommend maximizing your EPOC through:

Sprint Intervals

Sprinting increases your cardiovascular endurance and muscular strength, try the following routine:

  1. Start with warmup jogging for 5 minutes.
  2. Sprint for 30 seconds.
  3. Now slowly jog/walk for 60-90 seconds.
  4. Repeat the above steps for about 20 minutes.


Plyometrics increase your power via dynamic jumping motions, so try and repeat this following routine 3 times:

  1. 20 box jumps.
  2. 20 burpees.
  3. 20 jump squats.
  4. 30 mountain climbers.
  5. 20 frog jumps.
  6. 30 plank jacks.
  7. 30 lateral skater jumps.

The Benefits of Your Gains

It’s not all about the lean muscles because, in the end, you get extra benefits from your new healthy lifestyle, like:

Preventing accidents: when you have strong transverse abs (it's a girdle wrapped around the spine behind your "six-pack"), you can protect yourself from falls and mishaps.

Improved posture: if your lean muscles are strengthened, you can hold a good posture for longer and diminish the chances of feeling stiffness or achiness.

Fewer issues as we get older: after the age of 30, we lose between 3-8 percent of muscle mass per decade, so a good combo of strength training and cardio will help us avoid sarcopenia (the medical term for age-related muscle loss).


The advantages of building lean muscles rise above giving you an athletic or slender body. Adding sturdiness can boost your confidence to do new exercises, improve your well-being, and amp up your life happiness. That is enough reason to hold that plank.

Did you start your journey towards those lean muscles? Make sure you drop by our comments section and tell us your stories and, maybe, help a fellow enthusiast with your insights.

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