How to increase muscle mass and achieve lean body .

 There are a few key things you can do to achieve a lean body and increase muscle mass:

Eat enough protein: Protein is the building block of muscle, so it's important to consume enough of it in your diet. Aim for 0.7-1 gram of protein per pound of body weight.

Incorporate strength training: In order to build muscle, you need to stimulate muscle growth through strength training exercises like lifting weights or using resistance bands.
Get enough rest: It's important to allow your muscles time to recover after a workout. Aim for at least 7-9 hours of sleep per night.
Stay hydrated: Drinking enough water is important for maintaining overall health and can also help with muscle recovery.
Eat enough calories: In order to build muscle, you need to consume more calories than your body burns. However, be sure to choose nutrient-dense foods rather than empty calories.
Be consistent: Building muscle and achieving a lean body takes time and requires consistent effort. Stick to a regular exercise routine and make healthy choices most of the time to see progress.

It's also a good idea to consult with a healthcare professional or a certified personal trainer to create a personalized plan that takes into account your individual needs and goals.