Lean Muscle is really important as it makes your body more efficient and helps to burn more calories. Lean muscle tissues burns more calories that fat tissue does, so even when you are resting, lean muscle is helping to burn off calories.  

To build lean muscle safely it is important to not over train and instead do full body workouts up to 3 times per week. These workouts should incorporate a wide range of exercises that focus on all the major muscle groups. 

* Exercises such as squats, bench presses, deadlifts, chin ups and dips are all excellent to help build lean muscle safely.

A nutritionally balanced diet is very important when trying to build lean muscle. Meals and snacks that are high in protein and low in fat should be incorporated to your diet. It is also important to make sure you are getting enough calories each day, as you are exercising more and burning more calories, make sure you are getting the right amount of calories. 

Carbohydrates are necessary when you are looking to build lean muscle mass. Do not be tempted to reduce or cut carbohydrates from your diet.
Try to consume fibre rich carbs such as oatmeal, brown rice and beans. These are great wholegrain carbohydrate sources and are a healthier alternative to processed and refined carbohydrates.

Its important to make sure you get enough calories, this can be one of the main obstacles for people. You should aim to eat slightly more calories than normal, about 10% more is a good starting point. These calories should be in the form of protein and carbs. 

Protein is made up of amino acids which help to repair and maintain muscle tissue. They are a vital ingredient in building new muscle but also very important for hormone production and your recovery from training. If you are training on a regular basis and looking to build lean muscle then you could aim to consumer at least 1gram of protein a day. 

Getting the timing right for pre and post workouts can be difficult. If you are looking to build lean muscle and increase your muscle mass you should aim to eat a carbohydrate rich meal within 90 minutes of your workout. This meal should be higher in carbs and protein than your other meals that day. This will help with your post workout recovery .