Sunday, 19 Sep 2021

Getting Lean Lose Fat While Keeping Your Muscle Mass

Getting lean is basically burning fat while maintaining your muscle mass. Nutrition plays a key role in your success as well as the type of workouts you perform.

This article will give you key tips and basic guidelines on your nutrition. And, provide helpful workout techniques specifically designed for getting lean.

Getting Lean And Your Diet

When you are trying to get ripped, the nutrition is the most important element for your success because of the best Testosterone. No matter how hard you train… If you fail with your diet, you fail in getting lean.

Protein should be your number one concern when trying to get ripped. You will need to maintain or increase your protein intake in order to keep your muscle mass.

Proteins are slow digesting and have a thermo effect in the body. Consume food with proteins which are high quality for your best chance of getting lean. A few good proteins choices would be…

  • Chicken breast
  • Fish
  • Steak
  • Eggs
  • Turkey

Carbohydrates are your best friend when trying to build muscle mass but, can be your worst enemy when getting lean. Simple carbohydrates must be cut down to a minimum to see results when body fat percentages are below 10%. Complex carbohydrates are to consumed in moderation. Mostly around your workouts and in the 1st meal of the day.

While carbohydrates are being decreased in your getting lean diet, good healthy fats are increased slightly. Monounsaturated and polyunsaturated fats can help with the getting lean process. These fats help burn fat and should be taken in small amounts with most meals.

Fiber will help you achieve your goals of getting lean. Fiber will make you feel fuller for longer and control your daily intake. The best source of fiber will come from your vegetables. Vegetables also contains many different vitamins and minerals that the body needs in order to burn fat and maintain muscle mass.

Getting Lean And Your Workout

Jogging and long hours of cardio isn’t the best way of getting lean. Sure, you will burn fat but, you will also burn muscle. When trying to get ripped, you want to maintain your muscle mass and burn fat at the same time. The best way to accomplish this is Circuit Training.

Getting Lean With Circuit Training

Circuit training is when you have 5 to 10 weighted exercises that target different muscle groups. I prefer to alternate from lower body to upper body when I perform my circuit training. You can also perform circuit training with bodyweight exercises. But if you want the best results for getting lean, I recommend doing these circuits with weights.

Here is an example of a weighted circuit training routine that I use when getting lean…

  • 1st exercise: Dumbbell step ups / 20 reps
  • 2nd exercise: Barbell flat bench press / 20 reps
  • 3rd exercise: Barbell forward lunge / 20 reps
  • 4th exercise: Barbell bent over row / 20 reps
  • 5th exercise: Barbell squats / 20 reps
  • 6th exercise: Barbell upright rows / 20 reps.

Perform each exercise back to back without any rest. Pick a weight that you can do at least 20 reps with. After the last exercise in the circuit, rest for 2 minutes and repeat this circuit again. Continue the circuit until you have completed a total of 20 minutes. This is a great workout for getting lean.

Getting Lean With Sprints

Another technique used for getting lean are sprints. When done in intervals, this is a great way to burn the fat off your body while maintaining your muscle mass. I would recommend performing 20 seconds sprints and resting until you have fully recovered. Continue this sprint / rest intervals for a total of 20 minutes and getting lean will come sooner then you think.

After early adulthood, it’s characteristic for levels to drop somewhat every year. Your body may see a one percent decrease after you’re 30 years of age. Testosterone assumes a critical part in your bulk and bones, facial and pubic hair, body’s improvement of more profound voices, sex drive, mind-set and personal satisfaction, verbal memory and thinking capacity