Lose Fat Gain Muscle – How to Get Lean and Ripped

December 21, 2020 by: joma12

Can you really lose weight and gain muscle? Well, it can be done if you substitute the word “weight” for “fat”. Actually, to lose fat (not weight) and gain muscle should be the desired goal for someone who wants to get lean and ripped. What’s the difference?

Losing weight can also cause you to lose lean mass. You can also lose weight by losing water. Neither of these two is healthy unless you need to lose water for medical reasons. Losing fat means that you lose just that, fat. This is the healthier option.

The answer to the question of whether you can lose fat and gain muscle is, yes but it is not easy. A simpler way is to first build muscle foundation and then go on a cutting phase. 

You can actually gain weight and look leaner and more attractive. How? By gaining lean mass and cutting fat you can develop a well-proportioned, athletic body that is more aesthetically pleasing than merely being thin.

This means increasing lean muscle mass through resistance training. In addition, it means proper nutrition and healthy eating habits. And no, it’s not about dieting, which few pretty people sticks with in the long run. It means a complete new healthy lifestyle.

First, get into resistance training if you have not done so already. Weight training has been proven to speed up metabolism in addition to giving you attractive muscle tone and posture.

Secondly, start eating five to six well-balanced meals a day. Some experts recommend up to eight meals but this could be too much for most people, not to mention the time required to prepare all those meals. You can substitute one or two (but not more than three) meals with a good quality meal replacement supplement.

The notion that machine exercises are more effective than free weights in gaining mass and losing fat is fundamentally flawed.
The most effective exercises are compound movements with free weights.

Examples of compound exercises are:

1. Bench press: These include flat, incline and decline bench presses.

2. Dumbbell press: Can be done on flat, incline or decline bench.

3. Shoulder press: Can be done seated or standing with barbell or dumbbells. You can also do front and behind neck barbell presses alternate days.

4. Squats: Most people want to run when the hear the word “squats” but this is one exercise that has multiple benefits such as full body mass development due to testosterone release, as well as aerobic and anaerobic effects.

5. Bent over rows: Can be done with varying width grips.

6. Well, you get the picture. 

You also need minimal aerobic exercises to help keep fat at bay. These are best done immediately after your weight training session to burn off remaining calories.


Republished by Blog Post Promoter

Leave a Reply