Q&A for How to Build Lean Muscle

Yes, it is. It just requires discipline and effort.

Yes, though it may take longer to build the muscle. Running and swimming are good exercises for building lean muscle.

There is no "best combination," because everyone's body is different, and diet is just as important as exercise.

No. Protein can have gas-inducing effects. And no, going to the toilet will not 'cost you gains', either.

Not necessarily. You can eat a light breakfast 30 to 60 minutes before you start your workout. Consider foods like bananas, other types of fruit, or protein shakes. They will provide you with enough energy to keep you going throughout your workout, but they won't be so heavy as to make you feel sluggish or nauseous.

The protein shake you drink should be based on your body type. Find one that works for you, and follow the recommended amounts. Protein shakes come in a lot of different flavors so you can find one that is tasty.

Yes, just like any other form of cardio, it helps to burn calories. The intensity you pick will be a big deciding factor. Interval training would work best if you are short of time.

Try to strike an even balance between the two and you should be very healthy. As for getting bigger, the theory is that the more body fat you have, the more muscle you can grow. Now overdoing it with weights and then overdoing the cardio will in fact make you smaller.

No. You need to rest your muscles for a day in between sessions in order for the muscles to grow and recover. 3 times a week is good.

Yes, you can definitely develop a lean body type with diabetes if you focus on a healthy diet and some reasonable amounts of exercise.

Between sets and exercise, keep rests below 1 minute or around 30 seconds. You should not do the same muscle groups twice in a week to aid in recovery.

All protein is good for you as long as the food is healthy and minimally processed (e.g., grilled chicken breast is better for you than fast-food chicken nuggets). Some commonly recommended healthy protein sources are fish, eggs, poultry, soy, nuts, seeds, whey, quinoa, beans, and Greek yogurt. It's good to eat a variety of these because they all provide different non-protein nutrients your body needs as well as different amino acids (protein building blocks), all of which are necessary. The exception is 'complete proteins' like quinoa, which provide all nine essential amino acids in one food.

Look into a supplement that has two parts hydrogen and one part oxygen, aka "water". Seriously, our body doesn't need any supplements. Sure, some can be good for you; if you have a vitamin deficiency, for example. But you should get everything you need from the food you eat. Lean muscles come from doing your exercises fast, not from any supplement you could take. And water hydrates your body, improves blood circulation, and washes away rubbish.

Any time is the best time, so just pick the time that works best for you. Some people prefer to work out in the morning so they can get it over with, but other people prefer to sleep in and work out after they get home in the afternoon.

Eating carbohydrates before exercise will give you the best results. This is also called "carbohydrate packing."

Yes, but it's honestly not the fastest or most successful way to do it. Pilates is very good for strength and overall health, but if you care about building muscle over anything else, then try weightlifting.

It will definitely increase weight, because muscle if heavier than fat. Height is determined by your genes.

Yes, it's actually generally easier for teenagers to lose weight and build lean muscle than it is for adults because your metabolism is faster.

Keep a strict workout schedule, and make sure to rotate your workouts so you don't always do the same workouts every day.

You may be able to build lean muscle, but it gets harder to build muscle as you age. Additionally, you need to eat enough protein to help your body build muscles. To help you reach your goals, it's best to talk to your doctor to find out what you can realistically expect and what's safe for you to try.

You may be too tired to go swimming, especially if you pushed your muscles to their max. It may be best for you to swim at a different time so that you're not too tired.

Yes, it's definitely possible to get a lean body as a teenager. Eat a healthy, balanced diet that meets your calorie needs and workout 4-6 days a week. This will help you reach your goal of having a lean, healthy body. It's best to check with your doctor to find out which exercises are safe for you and how much weight you can safely gain or lose.

You'll gain weight if you eat more calories than you burn every day. It's best to slightly increase your calories so that you can gain weight healthily over time. For instance, you might eat an extra 500 calories a day to gain 1 pound a week. You may be able to eat more calories, depending on your goals and your starting weight.Talk to your doctor to find out how much weight you need to gain and how much you should be eating.

Check a calorie counter to find out if you're eating the correct number of calories to support healthy gains. You'll need to eat slightly more calories than you need daily. Try to get these calories from healthy foods. However, it's also possible that you have some body dysmorphia, which can make you think you're heavier than you are. Talk to your doctor about your concerns to find out if you are carrying excess body weight. Then, you can make healthy changes to help you reach your goals.

Yes, you can definitely eat breakfast after a workout. It will help you refuel your body. Make sure you're eating a balance of protein and carbs.

The best supplements are all quite expensive, so go for the £80 whey protein if you really want to. But the difference between that and another kind of protein powder for lean muscle if you're not a professional athlete is very small.

Yes, it will. In fact, the quality of muscle you build will be better, and stronger. Books like Starting Strength, Power to the People or even online routines like Stronglifts 5x5 all encourage this. Also, you'll feel a lot better knowing you're genuinely strong, and that your lean muscle actually means something.