Get Lean, Build Muscle " Bulk Up And Get Ripped At The Same Time?
"How can I get lean and bulk up at the same time?" I'm asked this all the time. It seems like that is the prevailing question today. People want to add that extra bit of muscle, but that big butt needs to go at the same time.
There are really only a few ways to accomplish the task of getting lean and building muscle, assuming you already have a good workout plan:
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. Burn off the fat first. Then go ahead and start adding on the calories. Then, go back and burn off any excess.
3. Watch what you eat closely, along with body fat percentage. Add in intervals to the workout to stay lean.
Each of these approaches has benefits and drawbacks. Let's look at them...
Method 1: Assuming you want to gain more than a pound or two, what you want to do is to increase your calorie intake (and especially protein) so that you start gaining weight, and work out at full intensity to make as many of those calories turn into muscle as possible. As soon as you get as big as you would like, cut back the calories so that you are below "maintenance" and start fat burning to get rid of the "padding." You're going to bulk up fast, then you need to trim down afterward.
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 and work out hard to build muscle, and then cut back and change the workout to fat burning mode. This is really pretty simple stuff; don't let anyone snow you about it. - 17273
There are really only a few ways to accomplish the task of getting lean and building muscle, assuming you already have a good workout plan:
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. Burn off the fat first. Then go ahead and start adding on the calories. Then, go back and burn off any excess.
3. Watch what you eat closely, along with body fat percentage. Add in intervals to the workout to stay lean.
Each of these approaches has benefits and drawbacks. Let's look at them...
Method 1: Assuming you want to gain more than a pound or two, what you want to do is to increase your calorie intake (and especially protein) so that you start gaining weight, and work out at full intensity to make as many of those calories turn into muscle as possible. As soon as you get as big as you would like, cut back the calories so that you are below "maintenance" and start fat burning to get rid of the "padding." You're going to bulk up fast, then you need to trim down afterward.
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 and work out hard to build muscle, and then cut back and change the workout to fat burning mode. This is really pretty simple stuff; don't let anyone snow you about it. - 17273
About the Author:
Feel like you need a new body? Want to feel like a new you, lean and muscular? Then check out Squidoo - Get-Lean-Build-Muscle for some good info. Eryk has a lot of good tips there for you. Also check out these unbiased health and fitness reviews along the way.
posted by X - Men at
1:46 PM
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