How to Build Lean Muscle

 

Most people associate getting fit with losing fat. And yes, to a certain degree, they are right. However, getting the best kind of body is not as simple as losing fat, although that in itself does take considerable work. Rather, the best kind of body you can hope to achieve should have muscle, lean muscle to be exact. More than giving you the shape you want and desire, learning how to build lean muscle can aid in your weight loss and weight maintenance efforts because you burn more calories when you have a lot of lean muscle mass.

Muscle does weigh more than fat though so don’t fret when you don’t seem to be dropping the pounds. Instead, gauge your progress by assessing how you look. When you effectively learn how to build lean muscle, you will have a better toned body. Your clothes will fit better for starters. And because you’re lean and toned, you can also look taller.

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Learning how to build lean muscle

The problem with building muscle is that a lot of people also build fat along the way. This defeats the concept of building muscle to begin with because you’ve painstakingly burned the fat away in order to make way for results as you learn how to build lean muscle. Gaining fat then just negates all the benefits you get from learning how to build lean muscle. That’s why part of learning how to build lean muscle has to deal with learning how to build lean muscle without the fat.

The issue of calories

Learning how to build lean muscle, much like any fat-loss program, starts out with setting caloric requirements. After all, learning how to build lean muscle is essentially about building the body and building the body requires a lot of calories. Its typical if you’re learning how to build lean muscle to need between 3,200 and 4,000 calories. You’ll need more if you’re very active.

If you are of average build or a bit underweight, your needs would probably be met with between 2,600 and 3,000 calories, although this also depends on how active you are. Keep in mind that these numbers are generalizations. The best way still to determine the number of calories you should be consuming as you learn how to build lean muscle is to use a calorie calculator.

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Once you know the number of calories pegged for your maintenance level, or your total daily energy expenditure, go 10% to 20% beyond this level to determine the allowable calorie surplus that will help you build lean muscle. For most men learning how to build lean muscle, around 400 to 500 calories on top of the maintenance level should suffice. For example, your total daily energy expenditure is set for 3,500 calories in a day. This means that you have to consume around 4,000 calories everyday in order as part of learning how to build lean muscle.

The caloric surplus is important in learning how to build lean muscle but keep in mind that you have to keep the surplus minimal because extra calories, no matter how active you are, will always be stored as fat. Keep just enough caloric surplus to aid in your efforts to learn how to build lean muscle and you will successfully build muscle while keeping fat at bay.

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Also as with any kind of training program, your calorie needs will change as you progress in learning how to build lean muscle. The initial calorie calculation you used as a guide in learning how to build lean muscle is just a starting point for you. Eventually, you will need to grow more as you reach a certain level in your efforts to learn how to build lean muscle and you will need more calories to achieve the different set of goals you will have. But don’t forget to keep the caloric surplus as small as possible! You might need more calories in order to improve on learning how to build lean muscle but this does not change the fact that whatever calories you don’t burn off will be stored as fat.

Learning how to build lean muscle: Some tips

Here are some tips to help you make the most out of your efforts at learning how to build lean muscle:

•    Mind your meals.

The food you eat is your primary source of calories. You need to reach a certain number of calories in order to be effective at learning how to build lean muscle so this means then that you have to put in some thought with what you’re eating and how often you have to eat. Most people looking to learn how to build lean muscle need around 3,500 calories to beef up. This will translate then to around six meals in a day. This number is ideal because it will also let you keep meal sizes moderate.

After all, if you need 3,500 calories a day as you learn how to build lean muscle, that would mean that if you opt for a three-meal schedule, each one will have to be worth more than 1,000 calories. You’ll surely hit the number of calories you need but eating thousand-calorie meals does not sound like a good idea.

•    Keep doing cardio.

But keep it moderate! Cardio exercises are effective at keeping fat at bay as you learn how to build lean muscle so you can continue with your caloric surplus without getting fat. It is important though to keep your cardio exercises moderate because you don’t want to lose too many calories either because that will be detrimental to your efforts at learning how to build lean muscle.

A cardio schedule of three times a week, with 20 to 30 minutes for every session should be enough for those learning how to build lean muscle.

•    Vary your calories.

The body is an amazing machine because it can adapt to whatever you hurl at it. As such, stay within a certain number of calories too long as you learn how to build lean muscle and chances are your metabolism will slow down as your body gets used to your caloric consumption. To ensure that all the calorie-watching you have to do in learning how to build lean muscle does not backfire on you, consider varying the number of calories you take.

For instance, you can keep at the caloric surplus level for three days in a week then switch to 10% below the maintenance level for the remaining days. You keep fat at bay this way but the downside is that you will be reaping the benefits of learning how to build lean muscle more slowly because you don’t stick to your caloric surplus for long.

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