3 Tips for Long Lean Muscles

So....  you can’t actually lengthen your muscles.

Truth be told, the length of your muscles is determined by your genes. Anyone who tells you otherwise is lying to you.

However, when women say they want long, lean muscles, what they typically mean is they want to shed fat and look lean and fit. There are absolutely ways to change your body composition, so that you look lean and fit!

Eat the right macronutrients.

While calorie counting will help you lose weight overall, eating the right percentages of macronutrients will help you achieve a leaner body composition. Upping your protein percentage is one way to ensure that you are building lean muscle and will help you shed fat. A good rule of thumb is to eat one gram of protein per pound of bodyweight each day. So, if you weigh 130 lbs, you would aim for 130 grams of protein. This will typically end up being between 30% and 40% of your overall caloric intake for the day.

Exercise smarter.

Strength training is critical to building muscle, while isometric training is critical to shaping muscles to give them a longer, leaner look. Strength training alone tends to build the larger muscle groups in your body. Doing other types of exercise like Pilates and Barre, utilizes isometric movements that shape different muscles in your body. While strength training alone will help you speed up your metabolism and shed unwanted body fat, adding in isometric movement on a regular basis will help you to more holistically shape your body.

Eccentric contractions and Concentric extensions are where it’s at.

Eccentric contractions are the contracting part of an exercise while concentric movements are the extension after a contraction. Focusing on loaded contractions and fully extending during the concentric movement will help you fully develop your muscles and give you a leaner, more toned look.

Truth be told, you can’t lengthen your muscles no matter how much you stretch. However, you can shed fat and build your muscles in such a way that you look lean, toned and fit. Focus on your nutrition and hit the weights, and you will undoubtedly find yourself moving toward the look you want!

If you are ready for a new workout plan, let me help you! Head over to my workouts that are easily downloadable here OR let me train you via my online bootcamp here.

Cheers!
Jenny