Building Muscle While Remaining Lean: How to Do It

Everyone wants to be huge, strong and lean.  Broad shouldered guys with a thick back and a chest that pops tend to command greater respect – and attention, while the skinny ones are often victims of “skinny prejudices” because people generally consider them as insecure and impotent. So if you want to know how to build muscle with minimal fat, then this article is for you.

A man building muscle

When it comes to building lean muscles, there are basic principles that you must stick to in order to bulk up and build muscle while remaining trim. There are two crucial factors you have to manipulate: your training and your diet.

Focus On Exercises That Allow You to Lift Most Weight.

To build more muscle, you must lift progressively heavier weights.  Applying a progressively intense stimulus is a must for muscle growth to be induced. Your body will only develop new muscle tissue when it is given a reason to. Thus, when you lift heavier weight or do more reps regularly, the body will react by synthesizing new muscle for it to meet this new demand.

Proper Diet

Minus a proper diet, it doesn’t matter how often and how much you lift weights, you will not make efficient progress.  Likewise, without an appropriate training routine, regardless of how “perfect” your diet is, bulking up and building muscle will be a mere pipe dream.

For your body to shed existing tissue and lose weight you must consume fewer calories than you burn. Once you do this, your body will be forced to use something else other than the food you are consuming in order to fuel itself. This way, it will have a reason to burn existing tissue.

And on the other hand, your body can’t synthesize new tissue, whether it is muscle or fat unless you consume more calories than you torch. The moment you do this; your body is forced to do something with that excess energy that you are not burning. This will give it a good reason to add new tissue. Manipulating your caloric intake is the only method that promise weight loss or weight gain consistently.

Energy Balance

Energy balance directly dictates weight loss and weight gain. Your body needs calories in order to build muscle; however, excess calories will jump-start the fat-storing process and lead to weight gain. Thus it is important to eat just enough so as to facilitate the muscle-gaining process but not to such an extent that you will add fat alongside it.

At the same time, you need to exercise care because human bodies are only capable of synthesizing a certain amount of new muscle per time. How fast we can build muscle is not something that is set in stone. Building muscle mass and staying lean simultaneously is a bit tricky; it is a delicate balancing act which may need some trial and error to get it right.

Monitoring your weight, how you look in the mirror and the fit of your clothes is the best way to ensure your program is effective.  Cut back on calories if you notice the scale going up. One way to achieve this is by controlling portion sizes at mealtime. On the other hand, if you see the scale drop and you feel tired during your workouts, it means you may need additional calories.

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