How to Get Lean and Build Muscle for Females

Building lean muscle requires a combination of strength training and mindful nutrition. Focus on a slightly reduced calorie intake while weight training 3-4 times a week. Progressive overload—gradually increasing the weight or intensity of your workouts each week—is crucial for muscle growth. Cardio and extreme calorie restriction are not effective strategies for achieving this goal.Although this is not the only way to challenge yourself, it is the preferred method if you are looking to build muscle.

Making sure you are following a progressive strength training program is really important in order to see any changes in our physique. The reason we need to change something up week to week is that the body adapts to the stress we put on it and it’s very good at adapting. So making sure you are changing something up each week is key to seeing results.

The more muscle we have on us, the higher our RMR (resting metabolic rate) will be which simply means we can eat more food without putting on body fat.

Below are some of my favorite heavy/explosive movements I like to consistently work into my program despite what my current goal is.