There are plenty of benefits to having more lean muscle on your frame. Muscle creates a firm silhouette and quite simply makes you look better than less-lean individuals, however big you are.
But one of muscle's best-kept secrets is that it turns your body into a real powerhouse, giving it the ability to burn fat even whilst you sleep.
The best way to boost your metabolism and burn more fat at rest is to increase the amount of muscle your body is carrying. To do this, you need to eat sufficient calories (and up your protein intake) and force your body to adapt, by training hard and resting enough.
Focus on big, compound lifts in the gym: deadlifts, squats, bent over rows, bench presses and military presses. These movements will demand a lot from the main muscle groups and most of them will work more than one muscle at a time. The result will be solid muscle gains all over, building a lean, strong physique. Throw in some cardio in the form of interval training or plyometrics (explosive movements) and your body will start torching through fat as it builds extra muscle.
There's no point training hard if you're not prepared to rest hard, too. Get plenty of sleep - at least 7 hours a night - and minimise stress in your everyday life. Stress is the enemy of fat loss, so give your body every chance to grow.
Finally, if you want a powerhouse of a body, you need to put the right fuel into it. Carbohydrates and protein are vital to growing muscle. Don't fall into the trap of thinking you need to slash caloric intake in order to strip body fat. In fact, the opposite is true: you need to take in enough calories in the form of carbohydrates to give your muscles the energy source they need when you are exercising. If you don't take in enough carbohydrates, your body will use up protein first as an energy source, depleting how much is then available to repair and grow your muscles, and then your body will start to break down muscle itself for energy resulting in actually losing muscle size (which no-one wants!). So prioritise protein, and supplement a healthy, fresh, clean diet with best-in-class protein supplements like our gradual release GRS-5 Protein System, which combines the best protein sources available to supply your muscles with the amino acids they need throughout the day and night to repair and grow, and our 100% Ultragen Whey Protein to give your muscles the fast release protein they need to absorb pre and post workout to maximise results.
So, it's simple. Train hard, sleep well and take in quality protein. Then watch your physique transform into a lean powerhouse which will burn fat even whilst you sleep.