3. Train for muscle Women often gear their workouts towards fat loss. Training also needs to be challenging. As a general starting point, I think 40% of daily food intake should be protein. 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. Protein is the building block of muscle tissue (among many other tissues in the body). Eat plenty of protein. On the surface, this seems like a … Building lean muscle increases a woman's functional strength, metabolism, and insulin sensitivity—and it'll help her resist fat gain in the future. Here are some tips, backed by science, that will clear up the confusion and misinformation and help you get that lean muscle you’ve always wanted! Adding a little more lean mass is usually a good thing. Here, trainer … Let us clear things up for you! I … 1. How A Woman Can Build Lean Muscle You are probably here because you are thinking about how a woman can build lean muscle. Muscles have always been considered a very masculine thing, and all things work out and body building were restricted to men. Muscle growth occurs through adaptation. You need to stress the muscles often enough to elicit the adaptation response. Increased protein helps maintain the lean mass (muscle) you already have. The muscle gets stronger and bigger, due to the stress placed upon it. There are a number of factors that affect building muscle for women, including intensity, consistency, movements, volume, sleep, and diet. You want to keep this, as it increases your metabolism.