How to Build Lean Muscle For Women

Of course, adding lean muscle, just as with losing fat is not only about what you do during workouts and training.  To really change your body and add lean muscle,  women need to balance strength training with cardio, nutrition, sleep, rest and water intake.  All of these things working together for a well rounded healthy lifestyle that will allow a woman to see muscle development.  

Just remember, we are all unique and gaining muscle is going to take time.  What one woman experiences in her quest to gain lean muscle might not be the case for you.  Be patient, take the time you need and celebrate each step of the way.

With all the talk about losing weight you might feel lost about how to build lean muscle.  But don’t worry, you are not alone.   The truth is, many women are searching for the right kind of lean muscle diet and workout to help them get stronger, tighter and more defined.   Adding muscle to your frame can be really advantageous.  You will feel stronger fast, protect your joints and can seriously improve your everyday quality of life.

Lean muscle is a pretty special thing.  Since muscle requires more energy, it subsequently burns more calories than body fat. The beautiful part is, the more muscle mass you have, the faster your metabolism.  That in turn means that you can eat more calories and still maintain your overall weight.  Have you ever noticed how many calories those ‘athletic’ women are able to eat?  That is what I call a win-win!

How Long Does it Take to Build Lean Muscle?

It is common knowledge that adding lean muscle and making a skinny to fit transformation does not happen quickly. That said, after weeks of hard training at the gym you might be feeling frustrated if you are not seeing significant changes. Maybe you get super excited when you notice a bit more definition or visible lines when you are actually lifting weights but defeated when those results seemingly disappear the moment you walk out of the gym… what’s that all about?  

We call that “transient hypertrophy” or the muscle pump you feel during a single workout session.  This short lasting effect is really the accumulation of blood plasma or fluid within the muscle.  That’s your body’s way of flooding the muscle with fuel for your workout and aiding in the recovery process.  That pump might subside after a few hours, but it is an import part of your lean muscle workout. The good news is that a solid muscle pump is indeed the beginning of the muscle building process.

How Much Muscle Can I Gain in a Month?

While the research varies, most experts agree that the average natural woman can gain between .1 – .25 pounds of muscle per week for about a half to 1 pound muscle gain per month.  That might not seem like a lot, but it definitely adds up over time.  Some women will be able to add muscle faster, but it greatly depends on their age, genetics and training experience.  That said, ALL women can see serious benefits from a lean muscle diet and lean muscle workout specifically targeted at build lean mass without adding bodyfat.

Lean Muscle Diet for Women

We have all heard that nutrition is 80% of what it takes to reach your muscle building goals. That of course, is true. But how much do the exact foods and quantities matter for your skinny to fit transformation? Do you have to have 11 asparagus spears, 4 ounces of plain white fish and 4 ounces of a sweet potato for dinner every night for your lean muscle diet in order to get defined? I am happy to tell you NO! In fact, having the same meal for dinner every single night could do you more harm than good.

Variety and flexibility are critical to creating a way of eating that will lead you to a strong,  body. A lean muscle diet too strict causes a cycle of deprivation, low energy, and boredom. Inevitably this kind of insanely restrictive diet plan causes you to toss healthy habits out the window and binge on every high calorie, high sugar food you can get your hands on.

Instead, your body will function best when you find a balanced nutrition plan that flexes with your life. One that allows the occasional treat and that encourages variety in your day-to-day meals. With a balance of all 3 macronutrient groups (protein, carbs and fats) along with a healthy does of fiber and unlimited vegetables, you can make a skinny to fit transformation and you will feel amazing and energized as you gain lean sexy muscle.

Now, this is NOT a traditional “if it fits your macros” type plan. The actual foods you eat are important. I would never encourage you to eat fries and brownies every day or to just have one large ‘anything goes’ meal at the end of the day if you have been ‘saving’ your calories all day. The best skinny to fit transformation With all of my  plans you are going to eat high quality, clean foods that support your goals and nourish your body. Foods that you are actually going to enjoy eating both because they taste great and they make you feel good. But, have you been wondering how many calories to build muscle?  Let’s start by understanding some critical principles…

How do I lose weight and gain lean muscle?

1. Variety and flexibility are key if you really want to gain muscle. It is best to eat different foods each day to be sure your body gets a variety of vitamins and minerals directly from the foods you eat.
2. Eat every 3-4 hours but listen to your natural biorhythms. There will be times throughout the day where you are simply not super hungry.
3. Never cut out one macronutrient group completely (carbs, I am talking about you).
4. Look at your nutrition across a full day. Flex your foods as you would like, but be sure that at the end of each day, you come out at the correct calories and macros.
5. That said, you do need to eat at least 4 times per day – 5 is ideal with 3 solid, larger meals and 2 snacks that include protein.

What Foods Help Build Muscle?

Exercise and diet are both important on your quest to build muscle and make a skinny to fit transformation.  As we will discuss below, you have to be engaging in physical activity to see results, but if your nutrition is off track, no amount of training will matter.  

Including protein is super important, but muscle is not built with protein alone. You have to have a balance of carbohydrates and healthy fats to give you the energy you need to train with everything you have got.  Here is a list of my favorite muscle building foods…

• Eggs (Whole & Egg Whites
• Salmon
• 0 Fat Greek Yogurt
• Lean Chicken Breast
• Lean Beef
• Water Packed Tuna
• Shrimp
• Soy Beans
• White Fish
• Cottage Cheese

• Ultimate Muscle Protein
• Beans
• Edamame
• Scallops
• Quinoa
• Chickpeas
• Lean Jerky
• Peanuts
• Pork Tenderloin
• Tofu

• Skim Milk
• Almnonds
• Avocado
• Brown Rice
• Bison
• String Cheese
• Filet
• Liquid Eggs
• Cod
• Mahi Mahi

Lean Muscle Workout for Women

When you are trying to build lean muscle, strength training really is king.  I want you to maintain your cardio vascular endurance but this is not the time to be running marathons.    I recommend the following exercise splits for a two month program:

Phase I Weight Training
(Weeks 1 – 4)
Day One: Back, Hamstrings, Glutes
Day Two: Chest, Biceps & Abs
Day Three: Delts, Triceps, Abs
Day Four: Quads, Glutes, Calves 
Day Five: Delts, Back, Abs

Phase II Weight Training (Weeks 5-8)
Day One: Legs & Chest
Day Two: Delts, Back & Abs
Day Three: Glutes & Arms
Day Four: Delts & Back
Day Five: Legs & Arms

Supplements for a Skinny to Fit Transformation

While supplements are always optional, once you have your training and nutrition is great places, the right supplements can really help you make a skinny to fit transformation!