It's the holy grail of weight training: building lean muscle without gaining fat, all the while promoting toned muscle. If that's your goal, we can help make it a reality. After all, building muscle demands an excess of calories, and stripping body fat usually means entering into the deficit zone. You only need to look at sprinters and power athletes to see that it's possible to find a balance between building muscle mass and keeping body fat levels low. Perhaps you even know someone at your local gym who seems to be able to maintain a ripped physique all year round. What are the secrets of athletes, strength pros and those lucky few walking the weights-room floor?
Choose a good protein product like Sci-MX GRS-5 Protein System which is a gradual release formula and continues to feed muscle with amino acids for up to eight hours. If you find it difficult to keep to the discipline of eating 5 – 6 small meals per day, Sci-MX Lean Grow MRF is a complete and scientifically superior meal replacement designed specifically for lean muscle gain. Sci-MX CLA LEAN-1000 and Sci-MX Pyro-MX Leanburn will both highly effective in helping you in your quest to lose unwanted body fat as you build new, lean muscle tissue.
It's important to eat enough to build muscle, but not so much that your body stores excess calories as fat. Strength training demands a lot of your body, not only during your gym sessions but for hours afterwards. So make sure you prioritise protein, the building blocks of lean muscle, to help your body repair, adapt and grow bigger and stronger.
Carbohydrates are also very important. Too many could hinder fat loss, but the right amount and the right kind (like those used in Sci-MX muscle gain shakes) are crucial for providing energy and ensuring that muscles are full and hard. Don't skimp on the right type of fat, and ensure you get your EFAs (essential fatty acids) which will actually help your body release unwanted body fat. Sci-MX Tri-Omega EFA is one of the most sophisticated and intelligently formulated EFA supplements available. They contain the ideal blend of cold water fish oils, evening primrose oil, flaxseed oil and blackcurrant oil.
If you want to see serious changes in your physique, you need to lift heavy. Concentrate on the classic compound lifts, which engage various muscle groups and hit all the large muscles in the body. Try the squat, deadlift, bench press, shoulder/military press and clean and press for starters. Done properly, and with sufficient weight on the bar, these Olympic lifts will challenge your muscles to adapt in double-quick time. As a result, they'll grow and fill out, leaving you with a strong and lean physique.
Cut back on long, moderately paced cardio sessions, save your energy for weights and for High Intensity Interval Training (HIIT) - a far more intelligent form of cardio if lean gains are your goal. HIIT should only be done for 15 minutes or so, after a warm up. If you can do it for longer, you're not doing it hard enough!
The final part of the equation is rest, sleep and relaxation. Muscle grows when you're at rest, so make sure you get plenty. Good quality sleep lowers levels of cortisol, which is responsible for encouraging our bodies to hang on to belly fat. So make sure you chill out, get your 8 hours at night and a nap here and there when you can.