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Build Strength
Intro

Build Strength

06 Sessions

Sessions in this pack

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Session 1 - Lower Body

35 Min

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Session 2 - Upper Body

36 Min

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Session 3 - Arms

37 Min

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Session 4 - Core

37 Min

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Session 5 - Full Body

37 Min

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Session 6 - Full Body

38 Min

About this pack

This series focuses on building foundational strength using a mix of bodyweight and weighted exercises and is ideal for beginner and intermediate users. You'll need a set of dumbbells and bands. No weights, no problem! Bodyweight modifications have been provided for each exercise.

What is Lean Muscle?

Before jumping straight to exercises, you first need to know what is lean muscle. Lean muscles are the type of muscles that do not contain an extra amount of fat or connective tissue. These muscles have a lot of tightly packed contractile tissues. In simpler words, any muscle with a very low amount of fat in or around it is called a lean muscle. People who are interested in becoming extra muscular should increase their lean muscle mass. Trainers often include sleep (or healing) as a part of your lean muscle workout plan.

What are Lean Muscle Building Exercises?

People often ask how to get lean body without adding up extra fat. The answer to this question is - lean muscle workout. It involves a set of exercises that burns calories without adding fat. By performing these exercises, one can transform from skinny to lean muscle body within months. And now that you know what is lean muscle, it is easier to know what are the exercises that actually builds them.. The exercises in this fitness pack focus on increasing energy and endurance levels. It is a mix of cardio and strength training exercises. A consistent workout can help you to become more energetic and active. Before starting with the exercise routine, it is important to indulge in proper stretching exercises that help you release a lot of stress and tension in your body. In stretching exercises, a specific set of muscles is worked out and stretched to release knots and stress, helping the person relax and recover. People who wish to reduce ungainly and excess fat from the middle of their bodies need to go for exercise to reduce belly fat. Start with basic exercises and gradually take it to the advanced level. Continue these exercises even after reducing belly fat to stay maintained. If you are a beginner and have not exercised before, now is the time to embark on a fitness journey. Check out beginners’ exercises that help you get back in shape and increase your energy levels slowly and gradually.

What Causes a Lack of Muscles?

There are many lifestyle-related and medical reasons that can decrease your lean muscle mass. Here is a list of the most common reasons that might cause a lack of muscles: A sedentary lifestyle is the biggest cause of losing muscles. Start using your muscles in exercises as not losing the already built muscle is the first step of building lean muscle. Aging is another cause of losing muscles. With the passing of time, fat tissues start to replace your muscles. If not done properly, yoga for weight loss can also decrease lean muscles. Not getting enough sleep is also a reason for a lack of muscles. If you are someone who is interested in knowing how to get lean, you need to start taking enough sleep first. Last but not least, not getting enough protein in your diet can also cause a loss of muscles. Start taking protein along with doing cardio and Pilates.

Symptoms of Weak Muscles

Before knowing how to get lean body, it is important to know the health of your muscles. Here are some symptoms of weak muscles: Fatigue Weak muscles pain Lethargy Low stamina Low muscular strength

Who Can Do Muscle Building Exercise?

Anyone whose physical health is in good condition and who is interested in knowing how to get lean body can do exercise for lean muscle. People often think beginners cannot do lean muscle workout but that is not true. People who are new to exercises and bodybuilding can also do exercise to reduce belly fat under the supervision of an expert. Also, people of any gender can perform these exercises. Just consult your trainer so that you can get a lean muscle workout plan male or a workout plan for lean muscle for women.

Who Should Avoid Muscle Building Workouts?

Generally, lean muscle workouts do not have any side effects. But certain people are advised to avoid lean muscle workout as the workout can harm their health. Here is a list of people who should avoid doing muscle-building workout: Ladies in the postpartum (around 3-6 months) should avoid lean muscle for women. Any person with a heart condition should also refrain from doing these exercises. People who are suffering from osteopenia, osteoporosis, incontinence, prolapse, or pelvic floor weakness should also avoid doing exercise for lean muscle. A general rule of thumb here is that if you have any medical condition that can be worsened with exercise for lean muscle, you should avoid the workout.

List of Best Muscle Building Workouts

There are many exercises that can help you in building lean muscle. In fact, you can also choose the appropriate exercises according to your gender. There are exclusive lean muscle workout plan male and females. Here are a few exercises: Bench press Triceps extension Lateral raise Squat Overhead press

What exercises build lean muscles at home?

Just knowing how to become lean is not enough to build muscles. To building lean muscle, you have to get up and do some exercises. Here is a list of some exercises that you can do to increase your lean muscle mass: Bench Press: It is one of the most famous exercises for building lean muscle. Not only does it improve your pectorals, arms, and shoulders’ muscles, but it also increases the overall strength of your upper body. There are various ways of doing bench press but you can start with a traditional bench press. Step by Step Guide: Lie on a flat bench and make your body ready for lifting weight. Make your eyes under the weight bar, and grab the bar. Make sure that your pinky fingers touch the rink marks on the bar. Take a slow but deep breath and unrack the bar. Make your arms straight. Now, lower down the bar slowly. Lower it to make a 75 degrees angle with your elbow. Press. Sets and Duration: In the early stage, you can do 5 sets with 12 repetitions. Take a rest of 60 seconds between the sets. Triceps extension: While building lean muscles, most newbies make the mistake of focusing on their biceps. There are many popular muscles building exercises that treat the triceps as a secondary muscle. But with triceps extension, you can reverse that order. Step by Step Guide: Hold the dumbbell with your feet shoulder-width apart. Make your core tight and be ready to lift the weight. Fully extend your arms by lifting the dumbbell. Now, squeeze your triceps by bending at the elbows. Lower down the dumbbell behind the head. Return to the initial position and repeat. Sets and Duration: In the early stage, you can do 3 sets with 12 repetitions. Take a rest of 10 seconds between the sets. Lateral raise: This exercise is best for building shoulder muscles. The movements in the lateral raise are very easy to understand but hard to do. But the effort that you put in lifting the weights starts showing when you develop a V-shaped torso. Step by Step Guide: Stand straight with arms at your sides. Start lifting the dumbbells up and out; keep your arms straight while lifting. Stop when elbows reach the height of your shoulders. Your body should like the letter T. Pause and then lower down the weights gradually. Get your arms to the initial position and repeat. Sets and Duration: In the early stage, you can do 2 sets with 12 repetitions. Take a rest of 60 seconds between the sets. Squat: Do not make the mistake of working only on your upper body. Your body starts looking deformed if you ignore building lean muscles of the lower body. The squat is a perfect exercise for building lower body muscles. It targets glutes and thighs. Moreover, as you get comfortable doing the exercise, you can also increase the weight over time. Step by Step Guide: Stand in a position with feet shoulder-width apart and a barbell on the upper back. Start moving your hips back and push your knees to the sides. Squat down until your hips get lowered than your knee-level. Now, stand up gradually and make sure that your chest is up and knees are out. Get back in the standing position with your knees and hips locked. Repeat. Sets and Duration: In the early stage, you can do 5 sets with 12 repetitions. Take a rest of 60 seconds between the sets. Overhead Press: Also known as shoulder press, this exercise is perfect for getting your abs, lower back, and shoulder muscles in the right shape. There are two forms of the overhead press: sitting and standing. You should start with sitting overhead press with dumbbells as it will be easier for you to work with, in the initial days. You can try the standing version of the overhead press with dumbbells replaced with a barbell later. Step by Step Guide: Take dumbbells in each of your hands while sitting on a bench. Press the weights overhead until your arms get straightened. Lower down the dumbbells to the starting position. Sets and Duration: In the early stage, you can do 3 sets with 12 repetitions. Take a rest of 10 seconds between the sets. Notice here that you can ask your trainer to suggest exercises according to your gender as there are exercises for both lean muscle men and women.

Health Benefits of Building Lean Muscles

Transforming from skinny to lean muscle body comes with its own health benefits. Here is a list of some benefits that you get with exercise for lean muscle: Protects Bone Health: It is often seen that skinny people suffer from more bone fractures than people with a strong muscular build. This happens because muscles can protect the bones from any major injury. Start doing the workout if you want to transform from a skinny to lean muscle person. Improves stamina: People with lots of fat around their muscles get tired easily. Lean muscles, on the other hand, improve the stamina of a person. Hence, if you want to know how to increase your stamina, first, know about how to get lean and reduce your fat. Enhances posture: People with fatty muscles often have a deformed body posture. And this posture gets improved once the lean body muscles increase. Even performing a dance workout regularly can improve your posture. Reduces muscle loss: With increasing age, you start to lose your lean muscle mass. Fat tissues start replacing the lean places. You can do workouts to slow down the age-related muscle loss. Here are some additional benefits of lean muscle workout plan for beginners: Improvement of balance Reduction in muscular pain Prevention from obesity Increased body coordination Replacement of fats with muscles

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