Many people, particularly women, fear that weight training and eating clean will lead them to get big and bulky. This misconception actually prevents some people from working out and eating well, thus sabotaging their efforts to be lean and fit. The truth is muscle actually takes up 3 times less room than fat. In other words if you were staring at 5 lbs. of lean muscle mass and 5 lbs. of body fat, the muscle would actually be 3 times smaller. Muscle does not weigh more than fat (another huge misconception!). It is just more dense and best of all, muscle is responsible for burning body fat. Every pound of lean muscle mass burns approximately 50 fat calories a day. So the more lean muscle mass you have, the leaner and fitter you will be!
That being said, some people, including some women, have a body type that naturally packs on lean muscle and size. We believe a muscular body is a beautiful one, but for those that are trying to lean out, it can be frustrating. Here’s what you need to know to lean out but still protect your lean muscle mass.
Eating clean should be your number one goal for the reason listed above; it helps you to protect lean muscle which takes up much less room than fat. Most importantly, it helps you to burn fat faster. People who look bulky usually have great lean muscle mass but it is covered up by a layer of fat, thus adding too much “bulk”. Eat clean to reduce your body fat.
Add the right cardio. Make sure that your doing both your red fiber and white fiber training. Not sure of the difference? Check out the exercise section in your online handbook under the Help/Support Tab. Doing the right kind of cardio, the right way will help you to lean out and boost your metabolism. Believe it or not, not all cardio is created equal!
Weight train the right way. Even if your naturally muscular, you still need to have a resistance training routine to keep your metabolism revved up and to burn body fat. The key is working with a personal trainer or expert who can customize a routine specific to keep you lean, not bulk you up. Typically this includes lifting lighter weight with higher repetitions. For example, instead of 3 sets of heavy squats at 10 reps, you may want to do squats on air (lifting only your body weight) on a bosu ball to engage your balancing muscles until fatigue. Applying this principal overall can help you to burn fat, protect muscle and lean out. We also recommend looking into yoga and pilates to stay limber and elongate the muscles.
Lastly, make sure to stretch. Not only does it prevent injury, it also helps to elongate your muscles.
Like we mentioned before, we envy a muscular, fit body! Your goals are your own and if one of them includes leaning out and preventing bulk, the tips above should help you to achieve that. Good luck!
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There are to basic principles two ginniag muscle mass:1. Consistency in training2. Eating above your calorie maintenance level-your maintenance level is the amount of calories you need to stay at your current body weightYour body doesn’t want you to have muscle, and will minimize muscle growth if there is not a surplus of nutrients. In other words you have to eat alot. 80% of your gains of muscle will be from nutrition. Heres a formula to find your calorie maintenence level:BodyBuilding Programs Review Muscle Building Workout Guide BodyBuilding Software NutritionHome :: NutritionHow Many Calorie Do You Need?Everyone burns calories at their own pace. This is because every one has his or her own unique metabolism rate. Hence it is quite difficult to find one size fit all kind of estimation for Calories requirement.We need calories for all our basic purposes. We need calories to even breath and live. We burn calories both at rest and play. The only thing that differ between various activities is the rate at which we burn calories. So we burn much fewer calories when we are sitting and working on our computer as compared to when we are running or going upstairs. While sleeping, our bodies burn between 70-100 calories per hour. This is called our Basal Metabolic Rate, or BMR.Your calorie requirement is dependent on your objective. Are you looking forward to weight gain or weight loss. For people looking for weight gain the idea is to increase your calorie intake. When you increase your calorie intake, the excess calories get stored in your body. Depending on your nutrition type as well as your workouts, these excess calorie may get stored as fat or muscle. What we discuss out here is how to estimate the number of calories you need for maintenance level your maintenance level is the amount of calories you need to stay at your current body weight. Simply, if you want to gain weight you will have to cross your maintenance level.All the tools out there for finding your maintenance level just give you an approximate value. There is no formula to find your exact maintenance level. This can be attributed to the fact that your calorie consumption depends a lot on your day to day activity level. One of the most commonly used and preferred method of finding your maintenance level is called the Harris-Benedict Equation.Harris-Benedict Equation is so popular because of the number of variables that it analyzes. It takes your sex, age, height, and weight into consideration. Other important factors like your heart breathing, activity level etc are also given their due importance. The additional energy requirement of these processes is also taken into account by the Harris-Benedict Equation.The equation is identical for both men and women except that the numbers in equation change.Here is a sample calculation for a guy named Jack:ParametersAge: 26Weight: 175 PoundsHeight: 70 InchesFirst multiple the weight in pounds with the number 13.8, we will call this value as X175 pounds x 13.8 = 2,415.0;Next multiply height by number 5, we will call this value as Y70 inches x 5 = 350.0Next multiply age by number 6.8, we will call this value as Z26 x 6.8 = 176.8Total Calories Needed = A + Y Z + 67 Total Calories Needed = 2655.2Also make sure to eat one gram of protein per bodyweight daily, as this is the prime muscle building nutrient.Secondly make sure that you push hard when you weight lift. Go for between 8-10 reps if your a begginer and 5-7 if your intermediate or advanced. Make sure to it muscular failure on these- the point where you cannot lift the weight for another rep. Also make sure not to neglect your legs and back when you train, becuase when you train them you create more testosterone throughout your body, which is a muscle building and fat burning hormone.Lastly make sure you are making consistent gain in your work- make sure you are increasing the weight or reps each week, to be consistent in your gains.
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