How to gain lean muscle

After loosing weight, you might wanna get some lean muscle and you always tend to get a toned body as well as a flat stomach, so you might wanna get some easy tips before starting your routine and a journey that will absolutely end with a beautiful goal that you always wanted to reach.


Want to lose fat and gain lean muscle? here are some tips! 🙂

1. Train with challenging weights in the six to 12 rep range

Adding lean muscle (called hypertrophy) is achieved with challenging weights in the rep range of six. Hypertrophy is the process of increasing the number of cells within an organ or tissue (such as muscle tissue), thereby increasing its overall size. If you train with higher reps you surpass this stage and train your muscles for endurance rather than lean muscle 

2. Train at least three times a week with weights

Muscle growth occurs through adaptation. You need to stress the muscles often enough to elicit the adaptation response. The muscle gets stronger and bigger, due to the stress placed upon it. Training also needs to be challenging but don’t forget to get some rest days in order to let your muscle grow in a healthy way without any damage.

3. Eat plenty of protein

Protein is the building block of muscle tissue (among many other tissues in the body). When you are training hard you need to ensure you are getting enough protein to aid with recovery and repair of your muscle cells in order to achieve hypertrophy. 

4. Reduce your intake of carbohydrates but don’t eliminate them 

You can’t burn fat in the presence of insulin and every time you ingest sugars or carbohydrates, your body releases insulin. Yet carbohydrates are beneficial for brain fuel and your body’s preferred energy source, as well as for muscle recovery – so don’t eliminate them even. The best time to eat carbohydrates is around your training times – before, and especially after, a challenging workout.

5. Eat more veggies

Not only are veggies low in calories and packed with nutrients. i personally eat them after my workouts, of course baked with some olive oil to keep them moving and have a long side with it some meat or chicken and maybe a soup if you prefer!

6. Eat enough food

One of the biggest mistakes women make is not eating enough to fuel their body and assist with their fat loss and lean muscle gain goals. You need to eat regular meals packed with protein, some complex carbs, lots of vegies and some good fats. Starving yourself is only going to slow down your metabolism and see you gain weight long term, making it harder to get it off and keep it off.

7. Get enough rest and sleep

Many overlook the importance of sleep, but if you don’t get enough sleep you can’t function properly and this has two negative outcomes. The first is that you are unable to work to your full potential or hard enough in your training sessions. The second is that when you are tired, it messes with your hormones making it much harder to resist cravings. Resisting craving is very important in this point in order for you to avoid eating un-healthy food stuffed with un-necessary Calories.

8. Don’t overdo the cardio

If you want to lower your body fat and gain lean muscle too much cardio is counter-productive – especially the popular long, slow kind such as long distance running or cycling. Muscle wastage occurs when performing a lot of long duration cardio, so instead try 2-3 short, high intensity sessions and only add longer, more moderate sessions as a last resort. The aim should always be to do as little cardio as possible if body re-composition is your goal.

9.  Hide the scales

When you change your body recomposition for the better, you add lean muscle weight (while reducing fat weight) so you may not see a huge drop on the scale but you will definitely see it in the mirror and by how your clothes fit.

10. Be patient

Body recomposition takes time – 12 weeks is a great time frame. If you are looking for rapid ‘weight’ loss, you will find yourself losing precious muscle tissue instead of fat. But being patient is always the key to your results. if your upset because you didn’t find results in a short time span this will probably ruin your program and you may even stop, so give it a little time and trust me at the end you WILL be happy! 🙂










Nutrition facts

One of the most necessity for being fit is taking a very good care of what you EAT. This part of fitness which is eating is extremely important, and this is because you won’t be able to find any results if your food is not really matching the workouts you perform everyday, so this discussion will focus mainly on the type of food you should eat and how does it affect you.

how and when you eat makes a huge difference, first of all don’t eat with your mouth full, if you already have food in your mouth, wait until you have properly chewed it and swallowed the previous bite, and try ti take zips of water in between the bites. This will allow some time to let your mouth absorb some nutrients in the food, rather than sending the food directly to the stomach It allows the food to be properly chewed and digested.

Most importantly it gives your body time to let your brain know when it;s full. It can take the digestive system 10-20 minutes to send the signals to your brain letting it know it’s full, so eating too quickly will easily lead to overeating and weight gain

Secondly, breakfast is one of the most important meals of the day, Eat a well balanced breakfast within 1 or 2 hours of waking up. Doing so, jumps your metabolism and helps provide energy for your morning, Don’t eat a large meal before 3 hours of bedtime, food is more likely to be digested when your standing up right, so lying down strains the digestive process, if you are more likely to eat at night, eat a light snack, such as , protein shake, cheese or some fat free yogurt!

Eat within 45 Minutes of finishing your workouts, at least eat a meal full in protein or drink a juice full of vitamins and minerals which is of course fat free as well, or a Granola bar! It’s very important to replenish your body storage of Fuel, not doing so will slow down fat loss and muscle gain!


CARBS– it’s important role in the nutrition functions of our body, when carbs are digested the body converts them into 1- Glucose 2- Glycogen and it is to be used immediate or stored energy, they fuel many body functions such as the brain, heart , muscles and nervous system

Carbs are generally broken into two categories 1- complex Carbs and 2- Simple Carbs. Complex carbs include whole grains,nuts, beans ,vegetables, fruits and beans. These promote good health by containing vitamins, minerals and fibers which necessary for a healthy digestive system and metabolism

Simple carbs include Whole bread, pastries, sodas and other highly processed and refined food. High intake of these products can contribute to weight gain, interfere with weight loss and even promote type 2 diabetes and heart diseases

Be conscious about the kind of carbs you intake to decrease your fats and help build a healthier body and decrease fat gain, some people insist to limit the carb intake for the purpose of fat loss, This can be effective since the body uses the carbs as a primary energy source, it is forced to convert it’s secondary energy source Fat into ENERGY. Low-carb diet can drain the body with a lot of water, which can have many negative side effects including headaches, muscle cramp , so drinking enough water throughout the diet, avoiding high sodium foods can prevent this.

While Low-carb diets can be effective for fat loss, they are not recommended to maintain for a long period of time. Diets that are high in protein and fat can be straining on the digestive system and heart and can lack many nutrients that are beneficial to the body. thoroughly research & plan any diet you try to ensure doing what is best for you and your health.


Fats– Believe it or not, fats is a nutrient! it’s crucial for normal body function and without we could not live.

  • Fat plays a vital role in insulating body organs, maintaining body temperature, promoting healthy cell functions and even preventing  diseases. One of the purposes of fat is as a source energy, the body can pull on its body fat and convert it into glucose. BUT too much fat can definitely be un-healthy Excess fat can negatively affect many of the body processes including digestion, respiration, circulation, and even brain function.
  • Large amount of excess fats can lead to many types of lifestyle disorders, including low energy, low self-esteem, joint muscles & nerves pain, asthma, diabetes, high cholesterol, and high blood pressure, heart attacks and even death
  • the human creates Body FAT from EXCESS CALORIES. Excess calories are calories that have been consumed and NOT burned through daily living and exercise. To BURN excess fats, you MUST BURN more calories than you CONSUME. The best way to do this is by following a low calorie nutritionally balances diet and exercise
  • Example:  1Ib= 3,500 calories. An average individual can healthily burn fat a minimum rate of 1-2Lbs/ week by creating a DEFECT in Daily calorie intake and burn. to burn 2lbs/ week (7000 cals). Create a 1,000 cal/day calorie deficit
  • There are many online and mobile apps that can help you track down your calories such as “My Fitness pal” to track fat and weight loss
  • Always remember that ABS are also build in the kitchen and Fed in the Gym, so if you want Abs start Applying those facts and  follow these rules to reach your goal!