How to Maintain Lean Muscle

How to Maintain Lean Muscle

If you think maintaining lean muscle is easy, then you’re wrong. It is much like science. Like, while trying to maintain lean muscle if you make one bad food choice or skin one workout, it might end up making all the difference. It truly makes an impact on the rewards you get after a week’s workout session.

There are countless variables involved in how to maintain lean muscle, which means there are countless possibilities for us to ruin that chance.

So, do you want to know the ways to maintain lean muscle? Easy! All you need to do is lift weights, increase the calories in your diet, and just keep doing the same. But if you’re looking to maintain lead body mass, you’ll need a more strategic solution.

Like, you would need to note everything that you do, from eating a healthy pre-workout meal to taking care of the calorie intake in your post-workout meal. You also need to keep in mind about the kind of workouts you’ll be doing. These things have a significant impact on your lean muscle workout plan.

The Following Six Suggestions Will Help You Maintain Lean Muscle

  • Upsurge Your Training Frequency

Going to the gym twice a week can help you keep the lean muscles you already have; however, if you want to grow some more, you should be hitting the gym at least four to five times a week. The more you train, the more it helps you maintain your lean muscles. Though, always keep in mind to make these sessions a little shorter so that you can allow your body to recover.

  • Contrast Your Strength Qualities

You should consider going for some lower-rep strength workouts for a month as well as some higher rep, nearly 20-30 reps, for maintaining your lean muscles as opposed to staying with a set and rep strategy for an entire year. This not only helps you with a lean muscle body but also aids the development of muscles.

  • Emphasis on the Big Lifts

Squats, deadlifts, overhead presses, and pull-ups are examples of compound exercises that employ a lot of muscle and effectively add mass. One thing that you must keep in mind is that while you include these in your workout routine, you’ll have to load the bar with extra weight. It is because moving more weight is an essential point in lean muscle workout plan.

  • Practice Targeted Isolation Movements

As you know, you must include heavy weightlifting; you shouldn’t forget to include isolation exercises like biceps curls and calf raises. Not only do these workouts help you strengthen the weak body areas, but they also aid in gaining lean muscle. These have a plus point: since you can’t overload them with the same weight used for deadlifts or squats, you can be sure that they are less stressful for your nervous system. Hence, allowing you to recover faster after the workout regime.

  • Emphasis on Recovery

When you go for a heavy workout session 4-5 times a week, that ought to have some effect on your body. Apart from working out, it is what you do that helps you recover and progress.

So, what do you need to do about that? Get your sleeping schedule right. Yes, you must sleep for 8-9 hours each night and minimize stress to ensure you’re eating right.

  • Add Supplements to Your Workout Diet

Even though most people might ask you to steer clear of supplements, there are some that can fill up the nutritional gaps in your diet and heal you maintain lean muscle. Supplements like multivitamins, fish oil, and other post-workout drinks can improve your strength and performance.

  • Bottom Line

To have a lean body mass, you need to have a training center that fits perfectly with your objective—worried about how to find that near you? Let FITPASS help you with the same. FITPASS gives you a lot of benefits with their membership. You can choose the best training center from India’s largest fitness network, which has over 5000 gyms and yoga studios. Once you find it, you will notice a massive motivation to work out and maintain lean muscle. You’ll be more likely to attend every session and exert yourself to the fullest if you work out with one of those like-minded individuals. Tap on to buy the FITPASS membership today!



Swati Khandelwal is a health and fitness enthusiast and Graduation in Physical Education from Delhi University. She generally writes and shares her knowledge on health and fitness to help people to reach their fitness goals.

16 thoughts on “How to Maintain Lean Muscle

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