- Step 1: Keep calories in check Keep calories in check. That means both not eating too much and making sure you eat enough. If your body isn't getting enough calories from food, it will begin to use that lean muscle you are trying to build.
- TIP: Search online for any caloric needs calculator to find out how many calories you need.
- Step 2: Eat often Eat often to keep fueling the muscle building -- ideally, five to seven small meals throughout the day. And, of course, keep the diet well rounded.
- TIP: Protein is key to muscle building. Consume about 4 grams of protein for every pound of body weight.
- Step 3: Work in cardiovascular Work in cardiovascular exercise as often as you can. Things like biking, walking, and running will burn fat to keep you thin.
- Step 4: Try isometric movements Try isometric exercises -- slow and calculated movements that typically involve holding a position. Try going down into a push-up position, lowering your body, and holding your position. This emphasizes work in your arms and chest. Wall sits can help tone your thighs.
- Step 5: Choose the right weight When training with weights make sure to use a weight that is heavy enough to make your muscle tired after your reps. Using too much weight will create bulk, and not the long, lean muscles you seek.
- FACT: Rachel McLish won the first ever Ms. Olympia, a female bodybuilding competition title, in 1980.
You Will Need
- Calorie count
- Healthy diet
- Cardiovascular exercise
- Isometric movements