How can you get lean and gain muscle at the same time? There are many proposed ways and techniques on how do you get lean muscle. While some of the proposed ways work, others are pure hoaxes that cannot deliver any meaningful results.
Top 5 Secrets Of How Do You Get Lean Muscle Revealed
The secrets about how to burn fat and get lean muscle can be summed up as follows:
- Monitor your calorie intake
- Proper technique
Monitor Your Calorie Intake
To get lean and gain muscle you must monitor the amount of calories you consume. Women should consume between 1800 and 2500 calories per day while men should consume between 2300 and 2500 per day. You cannot get lean if your daily calorie intake exceeds these limits.
Secondly, you should check your diet. This does not mean that you should not overeat if you want to gain muscle or fast if you want to get lean. What this does mean is you must ensure you eat healthily. Your diet should mostly be comprised of whole grain foods, fruits and vegetables.
Protein should also be eaten but in moderation. If you get too much protein in your diet, the excess will be stored as fat in your body, thus defeating your goal of how do you get lean muscle. You should also eat the healthy poly and monosaturated fats.
Exercises Are A Must
Proper diet alone is not sufficient to make you lean and build muscle at the same time. You must exercise. The exercise should not be in the gym only. Walking, jogging, climbing stairs, performing sit-ups are simple exercises that have wonderful results if you want to get lean. You should also lift weights if you want to gain muscle.
Commitment Is Vital
Getting lean and gaining muscle will not happen in one day; it take time. You must be committed to achieve the desired positive results. At some point you will be tempted to eat foods that are high in calories and fats, but you must resist this temptation.
Your body will ache from lifting weights or climbing the stairs but you must remain committed in spite of all these challenges if you want to achieve how do you get lean muscle.
Consistency Is The Key
The secret to getting the desired results quickly is to be consistent. Daily exercises are recommended. However, if you cannot exercise every day, four days per week is the minimum. Give yourself one day break so your body can repair and rest itself.
Proper technique is required to get lean and gain muscle. One of the most effective techniques is slow controlled movement. Lift the weights quickly, then pause and release slowly over the course of three to four seconds. This way you will keep control of the movement until the end.
Take time for a short rest then repeat. You should control the weight when releasing – do not drop it. This technique will ensure that your muscles work well. Your muscles will work and grow bigger.
You will be able to achieve a lean, fit body if you follow these top five secrets on how to get lean muscle.