Build Lean Muscle, Lose Fat – Top 5 Tips to Build Lean Muscle and lose fat


It can be a bit difficult to build lean muscle and lost fat – especially when you’re not sure exactly how to go about it. Many try either diet or exercise, and sometimes both, but it can be a bit tricky figuring out just the right combination. If you really want to gain more muscle mass and burn excess fat, it will take a decision on your part. Sometimes it can be a little frustrating trying to get it right, but you will be rewarded for your diligence in the end.

It is easy to destroy you by following the latest fad diets and false muscle building tips. In order to achieve your goals, it is important that you follow the proven advice. Here are five tips that will help you gain lean muscle and shed fat faster than you could have imagined

Tip # 1 -. Drinking water

body is 80% water and need water for all its features – including building muscle and fat free. This means you need to consume at least eight glasses or more of water per day. While the liquid you drink do not have to be pure water, it is best if they are. Stay away from caffeine drinks and sugary drinks like soda. If you do not like the taste of pure water, add a twist of lemon or lime, or try one of the non-carbonated flavored drinks water. Remember, clear liquid is best

Tip # 2 -. Eat frequent, small meals

to keep the body energized and burn calories at the best rate, you need to keep your metabolism stoked. You can achieve this by eating small meals at regular intervals – every 3 to 4 hours. In this way, you keep encouraging muscle mass and fat loss

Tip # 3 -. Add weights / strength training to your workout

Doing tons of aerobics will help you do anything with fat loss goals. However, it is important that you also have to build lean muscle, and the best way to do this is by adding strength training to your routine. Although muscle weighs more than fat, it takes up less space (making you less) and gives the metabolism needed boost. You will burn calories for hours after exercise. This is why programs like lines are so phenomenal success

Tip # 4 -. Perform Compound exercises

Try to perform free weight exercises that work the combination of muscle groups with each exercise. In this way, you will work the body better than if you used standard isolation exercises

Tip # 5 -. Always allow recovery between workouts

Many people miss the boat on this. In order for you to facilitate lean muscle in your body, you will allow your muscles to rest between exercises. Allow at least one day of rest between workout routines for each muscle group.


A Sample workout routine to build muscle


There are many workout routines to build muscle countless fitness enthusiasts swear that can help them gain muscle mass quickly.

These muscle building exercises target specific muscle groups so that they can concentrate on the areas that they want to work to achieve the results they desire.

This applies to get six pack abs, toning their biceps and triceps, quadriceps, etc.

Today, technology for success have improved by leaps and bounds when Arnold Schwarzeneggar. We no longer need to train like bodybuilding experts and spend countless hours in the gym.

By doing the right exercises diligently and in proper form, even a skinny person can become as large pieces of lean, mean bodybuilding machine.

At the same time, looking at what one consumes, ie his / her assessment and nutritional intake, plays a role in how fast or slow he / she builds muscle. The right muscle building diet is essential if you are serious about bulking up.

When you start eating right, then start to hit the gym, or even workout at home.

Between your workout routine to build muscle, be sure to have at least one day of rest. This rest is necessary for muscle growth.

If you actually workout every day, then at least change the muscle groups you’re working on, so there is time to recover.

A very effective method is to do interval training, ie to do one particular exercise for a certain / number of reps, resting 15 to 20 seconds, then quickly moving to another exercise. There should be at least 5 different types of exercises in each group. And preferably all set to repeat 2 to 3 times. And it can be 2 to 3 minutes of rest between sets.

Why such a training method works because, firstly, it engages different muscle groups within powerplant. Second, by making it quick, fixed intervals, it engages the cardiovascular system and increases heart rate. More often than not, when to do it right, you can find panting sometimes even more than when you are running!

It is similar to running. When your heart goes up, it increases fat burning while engaging muscles. And the best part is, as muscles grow, general metabolism goes up! This means that you can get ripped, build muscle mass while you lose fat!


Burn Fat, Build Muscle


You may have the strength, you might have mass, but the shirt is off to ponder: Where is my abs? I can feel them, but where are they? Where’s my cut? Then you can start to get exasperated because you know it has something to do with fat, but you have no idea how to overcome this deficit phone. Is such a scene familiar to you?

You see, many of us have this awful attitude that we can just jog the fat off. Most do it to no avail. What they do not know is that it contributes to fat loss is a combination of heart pumping cardio governments and correct diet yourself.

Most people would love to burn fat and build muscle at the same time. Before you wonder if there is some truth in the statement, let me tell you that it is possible. Allow me to show some tips to burn fat more muscle building altogether. One of the favorite of my life for this custom cycle my training. This really think that pumping in the gym my heart. A circuit routine is simply going around from stations to stations and complete sets for everyone.

finish the whole circuit and you’re done with one big group. The important thing here is not to stop / rest while moving from cycle to cycle. Only to give you a break for one large group. I suggest making a big 3-4 sets per session. Another thing is that I love to add a little cardio in the cycle plan for such a master. This would really get your heart racing and burn a lot of fat. It is the reason why I love circuit training so much.

Burn fat still build muscle at the same Training

When hitting the gym, exercise a higher level of intensity to stimulate beta oxidation in the body in less fanciful name simply means fat burning. Another technique to consider is to always knock on your reps until complete muscle failure.

Another important note here that so many of us fail to realize is the myth that we just need to keep jogging to lose fat. 90% of the time, you end up with the look of fear strewn across the face. Why is this so? Simply because the body has grown accustomed to jogging so much to the extent that jog your only form of cardio has limited or freeze-speed impact!

An awesome way to address this problem is bugging of simply just pick up a sport that has a medium-high level of intensity and be active crusader it. This way you employ different muscle and it prevents your body from getting too used to it. This way, you not only burn off some fat, but you have fun too!

Finally, let go of the importance of diet people. When we want to burn fat and build muscle, we should go to moderate carbohydrate, high protein and low fat diet. So, do not forget protein shakes people.


Muscle Building Diet – Build Muscle Without adding fat


First thing to note is that the muscle building diet is not a “normal” diet. Its purpose is to help you to put on weight by using a lot of high protein foods. Many believe the word “diet” to mean cutting down on food or certain types of food in order to lose weight or lose fat, but this is the wrong use of the word. Add diet means the food choices you make from day to day. So basically what you choose to eat the diet.

What is the goal of muscle building diet?

Simply the only goal of muscle building diet is gaining quality muscle mass without putting on fat. The following six-point plan will help you achieve this goal to build muscle without gaining fat.

1. Stick to the diet

If you are serious about building muscle and losing fat you’ve got to keep to a diet all year round. This means that you should eat exactly the same when you are not training as much as when you’re really pushing yourself to the maximum. So do not suddenly switch from chicken to burgers, from eggs to bacon just because you have not been practicing as much lately. Many body builders have “off season” where they do not train anywhere near as much as they normally would and give his body a rest. But they keep in good shape by holding regular muscle building diet.

If you really want one of your favorite (unhealthy) food are only those in the fun days.

2. Plenty of protein

For each meal you prepare you should ask yourself: “Where’s the protein?” To put serious muscle you need to eat about 1.5 grams of protein for every pound of muscle you have. To find out lean body mass, you will find out what your body fat percentage is then used this ratio to find out how much of your weight is fat. Then simply drag it from the total weight.

not use the same source of protein all the time. Mix it up and get a wide variety of protein sources. Most people will get the majority of their protein from chicken, but on top of that the body needs low-fat fish, lean steak, eggs, nuts and seeds, fatty fish, beans and a mixture of dairy products.

When your men okay to get a protein from a protein supplement (but stay away from protein meal bars!)

3. Cut Out Junk Food

Junk food contains one type of fat you want to avoid the cost and keep away from Muscle Building Diet – trans-fatty acids. They prevent severe muscle building needs.

Just “good” fats trigger muscle building your switch, make junk food the opposite. Junk foods contain a lot of additives, the body simply is not supposed to work, such as preservatives, stabilizers and tenderizers.

These materials are like poison to the body and cause a process called oxidisation that occurs, which increases muscle breakdown at the cellular level. You get enough of this in the gym, not make it worse by eating junk food.

you need to be intended to prevent muscle damage, instead of recovering from the poison junk food. Simply if you eat junk food you will be small and weak. If you eat fresh, natural foods you will be healthy and strong.

4. Eat regularly throughout the day

Most people eat a large meal three times a day and think what your body needs. But for those who want to build muscle this is not the right way to go about it.

not many bodies can handle only eat 2-3 large meals a day without getting fat. It is important to eat smaller meals, more often throughout the day, which will keep your energy up and stop starving.

I recommend that you eat every 3-4 hours, which should lead 5- 6 meals a day. Since you need to pack a lot today, it is best to start as soon as possible. So first meal should be consumed no later than 20 minutes after waking up.

It is also important to get as much of your daily protein from each meal. So if you’re eating 200 grams of protein a day and 6 meals, each meal should contain about 33 grams.

secret is to listen to your body. When you start to feel hungry, your body is telling you it needs food, so give it what it wants. You can find it in 3 hours is too much. If so, wait until you start to feel hungry before a meal. You will soon find a routine that works for you.

5. Eat foods Body enjoys

If you struggle to break down dairy products, try to cut down on these and get protein and carbohydrates from other sources.

Everyone’s body is different so listen to what is to tell you. It makes no sense to continue to eat the foods that the body can not intolerant.

On the other hand, if you find a source of protein that works well for you, try to incorporate in your diet more so you can get the most benefit.

I can not tell you what and what does not work for you that are all different. You have to listen to your body and develop your Muscle Building Foods for diet.

6. Know your carbs

One of the biggest challenges facing anyone who wants to build muscle is to eat the right kinds of carbs at the right time. The goal should be to get at least 2 grams of carbohydrates for every pound of muscle mass.

So if you are 200 pounds with 10% body fat, you have 180 pounds of lean weight. Therefore, you need at least 360 grams of carbohydrates a day.

Carbohydrates are what you should be changing if you are not progressing in the way you want. So if you are not gaining muscle and weight as fast as you think you should then increase your intake of carbohydrates. Or if you put on weight, but it seems to be fat, cut back on carbohydrates.

All carbohydrates are not the same and you need to focus on quality carbohydrates that have sustained release component, as they are less likely to be stored as fat.

This can be found in foods such as whole-grain breads, oatmeal and sweet potatoes. But if you’re really skinny, then you can eat more fast release carbohydrates such as potatoes, bananas, cereal, pasta and white rice.

When you eat carbohydrates is also important, because the body needs them at certain times. These are:

1. Breakfast

2. Pre Workout

3. Post Workout

About 75% of your carbohydrates should be consumed at this 3 meals.


Lose fat and gain muscle – 3 Simple Steps to Build Muscle Quickly


Have you ever wondered why some people are able to gain muscle and lose fat easily? Many of us have tried everything from diet pills, cardio workouts to diet fads and even medical treatments and still find it difficult to build muscle. It can be very frustrating when you think you’re doing all right, but there is hardly any change in muscle mass.

Losing fat and gaining muscle is something every one of us should focus on. Excess fat can be dangerous to your health and lead to various health problems. Excessive fat will not only put more pressure on the muscles but also your heart and lungs. Diabetes, high blood pressure, kidney failure and heart disease are some of the conditions that obese people face.

One of the reasons people do not want to build muscle is a lack of commitment to follow the exercise regime and diet plan. The first step to build muscle, lose fat and look good is to plan a good exercise regime. If you’re not exercising and diet regime you will fail. A right combination of exercise and diet program will help you to build muscle fast.

Many people believe that the best way to gain muscle fast is to do nothing of high reps with light weights. This works, but it is much better to workout with higher weights and make lower number of reps. This will not only keep all existing muscle but will also help to grow more muscle.

Before the workout warm up properly. Jog for about 5-10 minutes and then do some stretching exercises. Make intensive workout for 3/4 days a week for 30-45 minutes. Different load – no longer meeting a few days, but other days not to spend more than 30 minutes per session. Work out a particular group of muscles in 4 days. Use heavy weight that allows you to make 4 to 6 reps at a time. Are cardiovascular exercises in your workout. After a workout you should stretch back and cool.

muscles need adequate rest to grow rapidly. Over-training is one of the most important reasons that people do not show any significant improvement in their muscle mass. Spend time in the gym week after week without a break will not allow your muscles to recover and grow. Also, the energy will be low and you will find it difficult to complete the training.

Along with exercise proper diet is an important factor in gaining muscle and become more fit. Make sure that you eat healthy. Never skip meals. Breakfast should include a lot of protein and carbohydrates. Eat several small meals a day, and have a good balance of protein and carbohydrates at every meal instead of processed foods and over hyped supplements. Protein shakes can be a valuable addition to help you gain muscle strength after intense exercise. Take them only after strength exercises. Otherwise, they are just extra calories.

Building Muscle and Losing fat at the same time is not difficult. Just follow the instructions above and you will quickly start to gain muscle and lose that extra fat you’ve always wanted to lose. Do not start with advanced exercises seen in magazines, instead focus on the basic exercises and tips above.


Build Muscle without weights – Secrets lightweight Muscle Building


Many people believe that you can not build muscle without lifting heavy weights. It is quite true that it is much easier to build muscle while lifting heavy weights, but it can be done without the use of weights or supplements. The key to build muscle without weights is to keep the body in motion and constant training of each week.


main source you build muscle, the number of repetitions you do every time you work out. This means that if you do more reps you will gain more muscle. When you build muscle in the absence of weights you want to increase the speed at which you do the exercises.

Many believe that build muscle without weights is advantageous in the long run. People believe that this will better prepare your body to lift heavy weights later. This means that when you finally start using weight you will have better results in the long term.

Workout Intensity

strengthening exercise is a great way to increase the speed at which you build muscle. Increase the number of repetitions you do is good, but to increase the intensity of each repetition will give you better results. It also helps to minimize the rest you get between each group. You do not need to eliminate the rest of the place, but you can slow or gradually start reducing the amount of rest you give to yourself.

Declining resting time and the time that you work out every day will also help you gain muscle mass faster. A major time commitment is required on your part if you want to build muscle without using weights.

Try this Classic Technique

years, to build up muscles without using weights made with a technique called motion and excitement. The way you do this is by flexing your muscles very well while moving very slowly. This training method is often used in martial arts training.

There are tons of online instructions on how to use this successful strategy. It is important that you make this technology along with cardio. Build muscle without weights can be very easy and fun if you have a positive attitude!


Build Muscle Fast – How To Build Muscle Fast


Are you sick of being skinny? Want to know the secret to building muscle and do it faster than you can ever imagine? There are ways that you can build muscle fast and here are three tips to help you put on muscle you want.

The first thing you can do to build muscle workout right. If you are making more than 4 repetitions per set with any weight lifting exercise, then you are not doing what you should be doing to build muscle mass. You need to be concentrating on low repetitions with great weight. This is how muscle building works and if you like your chest and arms, then

you need to change your workouts to three sets of no more than four repetitions per set. Make sure you always have a spotter to avoid injury.

Another thing you need to do is eat the right foods that promote muscle building. You need to be eating high protein foods and plenty of green vegetables. You also need to make sure you get a good amount of fat because you need fat to burn in order to create muscle. You’re trying to gain weight so do not be shy with red meat, the pastas, eggs, and everything else that has good carbohydrates and protein in it.

The last thing you can do to get bigger muscles is to exercise more and recover. It’s smart to switch from five days in two days alive for four days during the three days of life. You should exercise four consecutive days for about three hours a day, then take three days of where all you do is some light cardio work. This will give your body enough of your time to recover and will give you enough time to workout. Your muscles actually grow during the recovery so the body needs plenty of time to recover.

Now you can start to use these tips with everything else you already know how to build muscle fast. Start working out regularly, eating the right foods, and do low weight high repetition sets when you workout. Always make sure you have a spotter and consult a physician before starting any new diet or exercise program.


Build Muscle – Do You Need to Eat ‘Clean’ to Build Muscle


You already know what it takes to build muscle – more calories! It is impossible for the body to build muscle unless you are feeding it the raw ingredients Necessary to assimilate new muscle tissue. Just as you would expectancies to build a house without bricks, You Can not expect to build muscle without food.

Now, with this point, Many of Those looking to build muscle get stuck in the frame of mind That all the They need food to eat must be absolutely ‘clean’. By clean, we mean as healthy as physically skies.

Sweetened cereal? – NO WAY! Hamburgers That have more than 20 grams of fat – NEVER! They may Even opt to go with skim milk rather than 1% or 2% in order to Prevent the accumulation of body fat.

While it’s good to want to be healthy, When building muscle, you really do not need to take it to this extreme.

Protein Intake

The absolute first thing you must Consider in your diet is your protein intake. Are you getting enough? If not, you are not optimizing your results. Aim for one gram per pound of body weight – no less.

This Will give your body amino acids to Which They Will create new muscle tissue out of.


Potentially the area where You Can have the most ‘fun’ When it comes to your bodybuilding diet is with CARB. Do you think you must Exist on rice, whole wheat pasta, all-bran cereal, dry oats, and the odd slice of whole grain bread? If so, you’re wrong.

The thing with carbohydrates is that while building muscle, You will be eating in a caloric surplus therefore hunger is not really going to be a big issue for you.

For dieter’s, yes Will They want to stick with These types of carb since They are released Slower in the body and thus keep themself from experiencing hunger. With you, the person who wants to build muscle, hunger is Actually a good thing Because That Will Help you get the calories you need in order to gain


Furthermore, getting in These calories gets increasingly hard When You’re Trying to do it on oatmeal.

So, do not be afraid to have some ‘bad’ CARB in there, especially during the post-workout period. One post-workout food That is highly recommend amongst the top trainers, Including myself, is ice cream sandwiches. That’s right – ice cream . They are relatively low in fat and containment a good source of sugar, Which is exactly what you need in the post-workout period.


Finally, the last micronutrient to Consider is dietary fat. With this one, you do want to concentrate a little more on making sure you do not take in too Many trans fats, as These do have very negative Impacts on your overall health.

Aiming for more poly or mono -unsaturated sources is a smarter plan in order to Achieve optimal health.

With saturated fats, do not completely shun themself from the diet Because some saturated fat Actually Helps boost testosterone, Which is something you definitely need.

Just do not take in loads Either, as a diet high in saturated fat is also Associated with heart disease and other serious illnesses.

So, next time someone invites you out to eat and you are worried about going Because the food will not be completely ‘clean’, stress less. As long as you’re meeting your protein needs and the food you are eating is generally pretty healthy, some ‘fun’ foods definitely will not mourning your progress.


How To Build Lean Muscle and lose fat


It is not easy to build lean muscle and lose fat. People try very often using either diet or exercise. But, they rarely both. However, this is the best way if they want to build lean muscle and lose fat.

For those preferring to diet, are available on the market that promise to help you get rid of belly fat many different diets. This diet is often known as fad diets. Some examples are the Atkins and South Beach diets.

For those who practice, many different methods of exercise available to you. These methods, through vigorous exercise, promising to reduce body fat and build lean muscle.

For people around the world, it is quite difficult to lose weight. Because of the prevalence of television and computers, the obesity problem in America soared over the last decade. Cars have also been an important factor in increasing waist sizes as people are doing less walking to get to their destination.

If it is easy to lose weight, there would not be many fat people around. There will also be more people with lean muscles, low body fat percentages and high flexibility. Often ineffective methods are used to inhibit weight loss efforts. However, losing weight is easier and simple if the right methods are used.

Very often, in order to lose weight, many try to cut their consumption of foods from their diet. This denial of food is not a good idea and is a sure way to fail a diet plan and failing to lose weight. However, this practice is very popular because it has been presented to the public on fad diets such as Atkins. These techniques encourages the carbohydrates from the diet.

Removal of carbohydrate often causes people to feel frustrated and miserable. While this can be an easy way to lose weight, it is not a healthy way to do it. The weight is lost due to lack of good food required in the body rather than the result of the implementation of eating healthy food.

Another method people use to lose weight is exercise. This method is based on the movement of the body to burn calories and thus reduce body fat. This may be true. However, for many of them begin a workout program, their calorie intake increases, usually because they tend to feel hungry after exercise.

Although it may seem to be a good idea to eat after a great workout is right foods in the right proportions need to consume to maintain a healthy weight. If one fails to do this, it can lead to one being strong but still have overweight problems. This can lead to a feeling of failure and lead to give up exercise. However, this failure can be avoided by changing what you eat.

The proper way to lose weight is to combine both diet and exercise, balanced and complete lifestyle change. This will help you build lean muscle and lose fat. This lifestyle change can lead to a feeling of satisfaction when you look in the mirror and see a complete change in the body. When you do this lifestyle, you will see how to lose face fat and how to do exercises to lose belly fat are quite easily achieved. When you see this happen to you, you will find peace and happier with yourself and your life.


How to measure progress Bodybuilding make profit


Why some weight trainers do not make progress


reason to lift weights to grow muscle and become stronger – Period! There is no physiological reason or logic.

So why do so many people fail to make real progress? Here is one of the reasons that I have noticed

Choice distraction :. Yes, the curse of so many choices. Back in the days before modern muscle-building, want-to-bodybuilder had some decisions about training mode. There were barbells, dumbbells, benches and several different basic cable machines. So weight training just kept training with the main weight lifting tools with simple exercises and you know what happened? They grew up muscle!

They did not have to worry about special machine to use, nor did they complain about the speed or cadence of reps they were performing and they sure as heck could not care less about workout clothes they were wearing. It was the workout clothes were not fashion, and certainly was not passion.

So what the heck happened?

Here’s what happened !! Building muscle went mainstream and lost his soul. Yes, corporate business took over and turned the passion in fashion. The result was watered down training and the focus shifted supplements, clothes, fancy machines and methods of diet and training that do not produce long-term results!

Did you know that when Mike Katz trained as Mr. Universe he trained in a two-car garage? Did you know he was also a full-time teacher in high school at that time? He was also one of the LAST DRUG FREE competitors

And what does this have to do with you

Ask yourself these questions:.?

· I change my workout routine every few weeks?

· When I work out I care if my shirt and shorts fit?

· Do I have to keep looking (and buy) supplements that I think will make my muscles bigger and stronger?

· Do I need to consume energy drinks to help me train harder?

· Am I always on a diet?

· Do I eat mostly chicken breast, vegetables and rice or potatoes?

Well, if you answered yes to most of these questions probably caught the side of the corporate buyer bodybuilding or fitness.

bodybuilding roots are founded on a few simple rules. Here they are:

1. The real muscle builder uses free weights to the near exclusion

2. Exercises are centered on core compound multi-joint exercises

3. Training is high

4. Training is short

5. shocked and shock the muscles need to be rested before training them again

6. Perfect Technical Routine use every set and representative

The most important aspect for anyone to make any kind of weight training is to remember this: The profound purpose of resistance training is twofold: 1. trigger muscle growth and increase strength 2 levels. Nothing should be sought or expected.

Effective muscle and strength building is raw, brutal business, and anyone who tells you different either does not know what they are talking about or are trying to sell you the goods!