Fitness & Exercise

How to Achieve a Lean Muscular Physique at Home?

How to Achieve a Lean Muscular Physique at Home?
Written by Guest Author

It’s always been a common obstacle for people who want to exercise because of the lack of time and money required for fitness. And with the pandemic, everyone had to stay home, which made fitness more inaccessible. This is especially true for those who went to gyms or jogged near their vicinity.

However, a great workout doesn’t need big equipment or space. A couple of simple pieces of equipment and space where you can move around are enough. You’ll obtain a lean body from exercising at home!

It’s very simple to find these kinds of workouts, and you can multitask while doing them too. You can watch the TV or listen to podcasts or audiobooks while exercising at home. That way, you’ll be training both your body and mind.

What are the Benefits of a Lean Muscular Body?

Regardless of what you call the word “exercise,” anyone only has benefits to gain from it. For example, having a solid core and limbs helps you avoid being clumsy. It also helps complete your daily tasks, like groceries and household chores.

Gaining a lean body is just a sweet bonus to the healthy living you’ll maintain. Here are the benefits you’ll get from religiously working out:

  • Your balance will improve
  • You’ll have better posture
  • Your body will gain better coordination, preventing injuries
  • Your bones will be healthier
  • You can prevent weight gain and reduce fat
  • Your body will slow age-related muscle loss

Diet-Related Tips To Get Lean Muscles

A healthy diet is always needed to start and maintain a lean physique. What you eat greatly influences how your body develops throughout your diet. As such, here are some tips to help you get started on your diet!

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Go on a Caloric Deficit

You might have heard this before, but the most important part of getting that lean body is to cut your calories. It starts with reducing the calories you consume daily. Eventually, you’ll need to be conscious of the food you consume.

The best way to do this is to consume food with high nutritional value and turn it into a routine. You can prepare your meals for the whole week and stick to them. That way, you’ll avoid the temptation of eating something less nutritious with more calories. 

The sooner your body gets used to this lifestyle, the better. It’s also a good practice when you don’t have a lot of time to cook.

Eat Those Greens

You can’t possibly expect to gain a lean physique without eating vegetables. We just mentioned how important it is to eat nutritious food, and veggies are the perfect example. Not only will you eat nutritious food but also avoid consuming a high amount of calories.

That’s why when planning your meals. We greatly recommend filling your plate with vegetables and fruits.

Avoid Cheat Meals Early Into the Diet

Starting your diet also means looking forward to your cheat meals, but that’s a long way to go! We recommend losing 10 pounds before eating pizza, burgers, and other unhealthy food.

Once you’ve lost 10 pounds, you can eat one or two cheat meals weekly. We emphasize “cheat meals,” not “cheat days,” as calories consumed in one day stack up real fast. It may sound overwhelming, but don’t worry because it’s a matter of getting used to it.

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Drink Plenty of Water

In terms of your diet, drinking at least one gallon of water daily is vital to achieving a lean body. Water is known to help cleanse any impurities in your body as long as you don’t overdo it. That said, it’s best to avoid sweet and alcoholic drinks since they easily trump your efforts.

Fitness-Related Tips To Get a Lean Body Mass

Do Cardio First Thing in the Morning

Doing cardio on an empty stomach is called “fasted cardio,” and it’s great when aiming for a lean physique. While many do this first thing in the morning, some people prefer it a few hours after a meal.

The benefit of doing fasted cardio is that your body starts burning fat instead of food. This is very easy to do at home given its requirements.

Do You Even Lift?

You don’t need big equipment to lift weights at home. There are some small ones you can keep in the corner of your room. That said, even if you start small, you’ll need to lift heavier ones as you progress.

When weightlifting, it should feel effortless for it to be a success. Otherwise, your muscles aren’t being challenged at all. Ideally, you’d want to keep pushing until you can lift heavier weights without straining yourself.

Look at Your Body Fat Percentage, Not Just Your Weight

Many people who go on diets and exercise tend to focus on their weight and completely forget about body fat percentage. However, if you want a lean muscular physique, your body fat percentage requires your attention.

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Unfortunately, it’s difficult to get an accurate reading of body fat percentage, but you can get a close estimate. There’s a scale that can measure it, and you can connect the scale to your phone, so you can closely monitor your progress. The scale can give you a reading of your body fat percentage and other metrics.

Obtaining measurements also requires precision and consistency, so please step on the scale at the same time every day. Your typical weight can fluctuate throughout the day, giving inconsistent values. Ideally, you should check it in the morning before you eat.


There are plenty of ways to achieve a lean muscular physique, even at home. You’re not required to visit the gym or hire an instructor. However, you will need to work on your diet and your exercise. You also have to be disciplined enough to maintain your new lifestyle daily.

For example, you need to practice cutting your calorie intake and eating more vegetables every day. It may sound simple, but it takes so much self-control to keep the routine. Lifting and doing fasted cardio can also tremendously help achieve your goal.

Those two exercises are especially simple to do at home with minimal equipment. Research different cardio exercises and do them every morning before you eat. As for lifting weights, there are small ones that are easily stored in a small room. You don’t need weight benches to exercise lifting. That said, there are several things you can do at home to get a lean mus body!

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