Building Lean Muscle: The Myths That Could Be Holding You Back

A lean figure is one of the most desired body types and it takes a lot of work in and outside of the gym to achieve and maintain this figure.

However, in the world of fitness, myths and misconceptions can often arise, including the best ways to build lean muscle, leaving people unsure of the best way to improve their physique.

To explore this in further detail, Mark Harris, Fitness Expert at Mirafit has revealed some of the most common misconceptions surrounding how to build lean muscle – including the need to visit the gym every day.

Building Lean Muscle – The Common Misconceptions

Mark said: “Building muscle has endless benefits for our health and well-being, helping improve self-esteem, increase energy and reduce stress levels. It can even reduce the risk of common chronic diseases such as diabetes. 

“However, the best way of building this muscle is often misunderstood, leading to an array of misconceptions. That’s why I’m here to set the record straight and debunk common myths surrounding the fitness topic:

1. You have to work out every day to build muscle

“This first myth just simply isn’t true. When working out to achieve any goal, the importance of recovery should never be undermined. Taking breaks and avoiding working out every day is essential for avoiding overtraining – which risks chronic fatigue and injuries such as pulled muscles, hindering progress. 

“Instead, I recommend opting for at least one or two rest days per week and spacing them out between workouts to give the body enough time to recuperate.

2. Heavier weights mean bulkier muscles and faster progress

“While lifting heavier weights can be beneficial for building muscle, it doesn’t necessarily lead to a more muscular or bulky physique. Bulking is a combination of intense workouts and calorie surpluses – with diets a massive part of increasing body size. Genetics and hormones can also have an impact, with individuals with higher testosterone levels tending to have a mesomorph body type.

“Instead, bicep curls, dumbbell bench presses and squats are all simple workouts that can be incorporated into people’s gym routines, improving muscle growth.

3. You MUST have protein shakes after EVERY workout 

“Protein is important after a workout as it helps to repair and strengthen muscles. However, the general consensus that fitness fanatics require a protein shake after each individual workout couldn’t be more wrong. In fact, we typically gain enough protein from whole foods such as tuna, fruit, and Greek yoghurt, eliminating the need for a protein shake altogether.

“While they can give us a quick boost and aid in repairing muscles, protein shakes are far from essential. However, it’s still vital to maintain a healthy and well-balanced diet to ensure the body receives the correct nutrients.

4. Muscle turns into fat if you stop working out

“Another common misconception is that muscle can quickly turn into fat if an individual stops attending the gym or working out at home. This is actually impossible – as muscle and fat are two separate tissues altogether. 

“However, a decrease in workouts can reduce muscle mass while inactivity could lead to weight increases, but muscle is unable to convert directly to fat, contrary to popular belief.

5. Only gym workouts help build muscle

“This idea that people NEED to be in a gym completing their specific workout routines to achieve their desired lean look is a common misconception. Various activities can help boost muscle growth outside of the gym, including rowing, cycling and running. Additionally, resistance band exercises are another great way of building lean muscle outside of gym settings.

“Additionally, for anyone seriously considering building lean muscle, I strongly advise that they consider a home gym as they help save time and money in the long term. Starting a home gym is incredibly easy too, first, prioritise some important pieces of equipment to get started – such as dumbbells or pull-up bars. 

“Having gym equipment in the home can help people stay motivated and stick to their fitness routine while also offering them the freedom to customise their dedicated area. Overall, it’s an incredibly effective way to stay on task while enjoying working out in a more private setting.

Find Mirafit’s full range of workout equipment here.