One tip that fitness instructors usually give is not to base your progress upon your weight. Why? When you perform strengthening exercises, you not only lost fat, you also gain muscle, and because of this, your weight is not a reliable measurement in getting fit in general. Aside from the aesthetic benefit of having a toned body, gaining lean muscles help you with daily activities as well by conditioning your muscles, such as your glutes and arms, to perform beyond the usual.

So, how do you gain lean muscle? Apart from eating healthy, a resource for energy is adequate hydration. Here are five simple ways to achieve your ideal body mass.

1. Perform Strength Exercises

Strength exercises, such as lifting weights, result in the greater burn of calories even while at rest. However, you have to keep in mind that in order to gain muscles effectively, you need to challenge your body as hard as you can. Rather than sticking with your usual reps, gradually increase the weight and frequency of your reps to help your body adapt. These varying conditions significantly help in the stimulation of muscle growth.

2. Consume Protein at Night

When sleeping, your body releases cortisol, a hormone that promotes the breakdown of muscle protein, to maintain its metabolic function. One way to inhibit or decrease the levels of cortisol in your body is to consume protein at night before you sleep. This can be in the form of a protein shake or even protein bars.

3. Avoid Extreme Diet

Of course, one misconception in losing weight is not to eat anything at all. Aside from the fact that this is unhealthy, this can also result in the breakdown of your muscle protein instead of fats only. Your goal is to gain muscle and lose fat, not both. The solution is to eat moderately and healthy. Track your calories if needed, but as long as you’re eating healthy, that should do the trick.

4. Get Enough Sleep

During your sleep, your body uses up all the nutrients and water that you ingested throughout the day to work on your muscle mass. Moreover, there’s a big chance that lack of sleep causes high cortisol levels, which then results in the breakdown of muscle tissue. If you want to get a leaner body, don’t skip on adequate sleep.

5. Recovery

Consuming carbohydrates after your workout can help in the recovery of your muscles. To maximize its results, consume a protein drink and liquid carbohydrate to help your muscles recover during the short window time.