Get Lean And Build Muscle Together: Possible Or Not?
"How can I get lean and build muscle?" If I had a nickel for every time I've been asked this, I'd have a lot of nickels! This seems to be a topic that is at the top of so many persons' heads. Everybody would like to have at least a bit more muscle, but they gotta get rid of those love handles at the same time.
There are three basic ways I know of to get lean and build muscle at the same time, provided you have a good workout plan already:
1. Pack in the calories, and I mean clean, high quality calories, not chips, to pack on the muscle, and then, once you've reached the muscle mass you want, start "cutting" back to get ripped.
2. Get rid of the fat first, and then build the muscle by eating more and working out hard. Then you can go back in and get rid of the little bit of fat you've added back on.
3. Manage your calorie intake very closely, and watch your fat buildup along the way, and add in extra interval training to keep lean.
Each of these approaches has benefits and drawbacks. Let's look at them...
Method 1: We'll assume you're looking to add more than a pound or two here... What you want to do is to increase your calorie intake (and especially protein) so that you start gaining weight, and work out like crazy to make as many of those calories turn into muscle as possible. Once you reach the size you want, cut back the calories so that you are below "maintenance" and put more emphasis in your workout on fat burning to get rid of the "padding." So here you're going to bulk up fast, then you need to trim down.
Method 2: With this method, you're going to emphasize burning fat first to get lean, and then you add the extra calories to pack on muscle. The downside to this is that you will have to do some more fat burning on the back end, because you just can't convert every extra calorie to raw muscle. And of course you want to add on that muscle right now, right?
Method 3: Ithink this works best for a lot of people. You have to add extra calories to your diet to grow, but just don't pig out! Watch your body fat percentage. Cut back a bit if it starts to climb, and eat a bit more if you're not making enough progress. Start with 500 calories a day and watch it. Then, of course, you'll go through that last fat burning phase to get ripped. Along the way, throw in some high intensity interval training to help burn off any excess calories. You go a bit slower with this method, but you'll look better along the way.
So, basically, if you want to get lean and build muscle at the same time, it comes down to this: You need to eat enough good food to build muscle, and then you need to cut back and change the workout a bit to get lean. Pretty simple stuff; don't let anyone tell you different. - 17268
There are three basic ways I know of to get lean and build muscle at the same time, provided you have a good workout plan already:
1. Pack in the calories, and I mean clean, high quality calories, not chips, to pack on the muscle, and then, once you've reached the muscle mass you want, start "cutting" back to get ripped.
2. Get rid of the fat first, and then build the muscle by eating more and working out hard. Then you can go back in and get rid of the little bit of fat you've added back on.
3. Manage your calorie intake very closely, and watch your fat buildup along the way, and add in extra interval training to keep lean.
Each of these approaches has benefits and drawbacks. Let's look at them...
Method 1: We'll assume you're looking to add more than a pound or two here... What you want to do is to increase your calorie intake (and especially protein) so that you start gaining weight, and work out like crazy to make as many of those calories turn into muscle as possible. Once you reach the size you want, cut back the calories so that you are below "maintenance" and put more emphasis in your workout on fat burning to get rid of the "padding." So here you're going to bulk up fast, then you need to trim down.
Method 2: With this method, you're going to emphasize burning fat first to get lean, and then you add the extra calories to pack on muscle. The downside to this is that you will have to do some more fat burning on the back end, because you just can't convert every extra calorie to raw muscle. And of course you want to add on that muscle right now, right?
Method 3: Ithink this works best for a lot of people. You have to add extra calories to your diet to grow, but just don't pig out! Watch your body fat percentage. Cut back a bit if it starts to climb, and eat a bit more if you're not making enough progress. Start with 500 calories a day and watch it. Then, of course, you'll go through that last fat burning phase to get ripped. Along the way, throw in some high intensity interval training to help burn off any excess calories. You go a bit slower with this method, but you'll look better along the way.
So, basically, if you want to get lean and build muscle at the same time, it comes down to this: You need to eat enough good food to build muscle, and then you need to cut back and change the workout a bit to get lean. Pretty simple stuff; don't let anyone tell you different. - 17268
About the Author:
Want to change your body for the better? Get rid of that beer belly and maybe growing a chest? Then click over to Squidoo - Get-Lean-Build-Muscle for some good tips. Also, you'll like these honest health and fitness reviews as well.
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1:55 PM
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