6 Ways to Obtain Functional Lean Mass


Unless you’re a bodybuilder, your ideal body is most likely one that has lean mass. This means that you look lean but also very toned and fit. The problem with obtaining this ideal image is that there are thousands of different theories as to how you could work out and it can be confusing to know which exercises will help you obtain your end goal. Here are 6 ways to help you obtain functional lean mass.

1. Head to the Gym More Often

Working out a couple of times a week will allow you to maintain your current body weight and muscle. However, if you’re serious about wanting to add lean muscle to your body, you need to incorporate at least three strength-training sessions and one cardio session into your week. While this may seem like a big time commitment, remember that you only get one body and it is important to take care of it. If you’re unable to squeeze in an extra couple workouts per week, make sure to workout a little bit longer on the days that you can.

2. Incorporate Some Cardio

There are two different types of cardio and both should be added into your workout routine as they both help you build lean muscle.

  • High Intensity Interval Training (HIIT)
    • HIIT is doing very short bursts of all-out-effort with an interval of rest in between each burst of effort. Tabata training is great example of HIIT, this is done by doing 20 seconds of intense workout with 10 second rest intervals for 8 rounds. What’s nice about this type of training is it can be done doing anything that spikes your heart rate like burpees, jumping jacks, squats, push-ups, etc. and it can be done anywhere.
  • Steady State Cardio
    • Much like it sounds, steady-state cardio is finding your maximum heart rate (your age subtracted by 220) and then working out within this range for a steady 20-60 minutes. This will help strengthen your heart, which in turn makes it pump more blood which delivers more oxygen throughout your body and improves your overall well-being.

3. Lift Heavier Weights

You can’t expect to gain muscle by doing the exact same workouts using the exact same weights each week. You should work to increase your weight even by a small amount each week. Try at least a couple reps using a heavier weight and don’t be afraid to push yourself.

4. Eat Right

While a lot of getting the body you want is done in the gym, most of it comes from eating correctly. In order to gain muscle, you need to take in more calories than you burn each day. This doesn’t mean that you should stuff your face with rice crispy treats in order to pack in some extra calories. Make it a priority to eat the right foods, at the right time.

5. Stick With The Program

Don’t get discouraged if you don’t start seeing immediate results. It will take a few weeks of constant effort before you will be able to see a change in yourself, and even longer for your family and friends to notice a difference. If you find that after a few weeks your still discouraged with your results, don’t hesitate to make a change in order to maximize your training efforts.

Kevin Jones is a full time professional fitness expert. When he isn’t in the gym, he is offering practical research, fitness plans and nutritional tips to the world. Kevin regularly contributes to many fitness and health authority websites. With a passion for family, fun, and fitness, Kevin has found a way to manage and combine these three aspects in an effective and successful way. Connect with him online; LinkedInTwitter

Kevin Jones is a freelance writer, researcher and fitness instructor/consultant. He had helped hundreds of people find ways to become more fit and healthy through a balanced life focusing on an individualized approach to their nutrition and fitness. In addition, Kevin has written extensively in the fitness and health industries, including writing for companies such as a ICON Fitness brand NordicTrack. Connect with Kevin online; LinkedIn - Twitter