Building lean muscle mass not only helps you lose weight but also contributes to keeping your blood sugar even says nutritionist Ekta Tandon. Here is a fitness plan will help you build lean muscles in the healthiest and most efficient way possible. Early morning: Soak a handful of almonds in the night and consume them first thing in the morning. Rich in carbohydrates they can give you that energy boost you need early in the morning. If you do not have time for a full workout in the morning do some morning stretches to keep yourself energised throughout the day.