How to train for a lean muscular physique
Oct 16, 2024
Source: Cainiu Health
Dr. Han Xuefeng
Introduction
To achieve a lean, toned physique, the key lies in maintaining low body fat levels and focusing on muscle shape and proportion. In daily life, you can use proper exercise methods to strengthen core muscles and help develop defined muscle lines. For individuals with higher body weight and elevated body fat percentage, procedures such as laser lipolysis, syringe liposuction, ultrasound-assisted liposuction, or power-assisted liposuction may be used to reduce fat and assist in achieving a lean, muscular appearance.
To achieve a lean and toned physique, the key lies in maintaining low body fat levels and focusing on muscle shape and proportion. Daily exercises such as push-ups, pull-ups, crunches, dip exercises on parallel bars, and training with fixed equipment can effectively strengthen core muscles and help develop defined muscle lines. For individuals who are overweight or have high body fat percentage, surgical procedures such as laser lipolysis, syringe liposuction, ultrasound-assisted liposuction, and vibration-assisted liposuction may be considered to reduce fat and support the development of a lean muscular appearance.
Procedure Name |
Laser Lipolysis |
Syringe Liposuction |
Ultrasound-Assisted Liposuction |
Vibration-Assisted Liposuction |
Mechanism |
Utilizes plasma photothermal theory to deliver laser energy via optical fiber into the subcutaneous fat layer, dissolving fat cells |
Uses vacuum negative pressure created by syringe aspiration combined with tumescent technique to extract subcutaneous fat tissue |
Employs high-energy, low-frequency ultrasound waves to selectively disrupt subcutaneous fat structures, creating an emulsified fat solution, which is then removed externally using low negative pressure suction |
Uses a high-pressure air pump to create reciprocating motion at the tip of the cannula; high-frequency vibrations break apart fat tissue that has been swollen by tumescent anesthesia |
Reference Price |
6,000–15,000 RMB per session |
2,000–20,000 RMB per session |
2,000–30,000 RMB per session |
4,000–30,000 RMB per session |
Advantages |
1. High operability |
1. Wide applicability |
1. Selective destruction of fat cells |
1. Efficient fat removal |
Potential Risks |
1. Localized burns |
1. Bleeding and hematoma |
1. Thermal injury |
1. Muscle damage |
Duration of Results |
5–10 years |
More than 5 years |
More than 10 years |
More than 10 years |
In addition to exercise and possible medical interventions, achieving a lean muscular build requires consistent healthy eating habits. Adjusting dietary structure by reducing intake of high-calorie, high-fat foods while increasing consumption of vegetables, fruits, and protein-rich foods can boost metabolic rate and gradually reduce body fat levels.
