1. Eat plenty of protein. Protein is the building block of muscle tissue (among many other tissues in the body). How A Woman Can Build Lean Muscle You are probably here because you are thinking about how a woman can build lean muscle. Increased protein helps maintain the lean mass (muscle) you already have. As a general starting point, I think 40% of daily food intake should be protein. Training also needs to be challenging. Building lean muscle increases a woman's functional strength, metabolism, and insulin sensitivity—and it'll help her resist fat gain in the future. You want to keep this, as it increases your metabolism. Let us clear things up for you! There are a number of factors that affect building muscle for women, including intensity, consistency, movements, volume, sleep, and diet. All in all, gaining weight in the form of muscle can be a far better way to go about achieving the body you desire then simply trying to lose weight. 3. 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