Maximus Gage
Building lean muscle is a challenging task that requires a blend of resistance training, proper nutrition, and ample rest. Resistance training can be done with lighter loads and more repetitions, or heavy weights with fewer reps, and can be done at the gym or at home. A balanced diet with sufficient protein, carbohydrates, and healthy fats is crucial for providing the nutrients needed for muscle repair, growth, and energy during workouts. In addition, maintaining a calorie deficit is important for fat loss, but it's only part of the equation—the quality of what you eat matters, too.
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What You'll Learn
Resistance training
Research has shown that we lose muscle mass as we age, and resistance training can be an effective way to slow this process. It can also help promote good posture and correct imbalances in the body, like lordosis, that could lead to discomfort.
If you are doing resistance training two to three times a week, this can be enough to prevent muscle loss while reducing fat mass and body weight. Incorporating aerobic (cardiovascular) exercises with resistance training may also benefit fat loss while preserving muscle mass. However, it is important to limit doing too much cardio before resistance training, as a 2021 review found that moderate to high-intensity aerobic exercise had a more negative impact on muscle strength than low-intensity aerobic exercise.
After resistance training, it is important to replenish your body with nutrients like glycogen, protein, and insulin to help boost your energy levels, protein synthesis, and muscle recovery. After high-intensity exercise, consider eating 1 to 1.5 g of carbs per kg of body weight and 0.4 g of protein per kg of body weight within 4 to 6 hours. After resistance training, consider eating 40 g of protein and 0.5 g of carbs per kg of body weight.
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Nutrition and diet
To ensure you are getting adequate nutrition while in a caloric deficit, it is important to eat a variety of nutrient-dense foods. Prioritize lean proteins such as chicken, shrimp, eggs, salmon, pork tenderloin, and lean poultry. These foods provide high-quality protein with minimal fat. Additionally, include nutrient-dense vegetables and whole grains in your diet. Chickpeas, for example, offer a good balance of carbohydrates and protein, with 15 grams of protein and 45 grams of carbs per cup.
Healthy fats are also an important part of a cutting diet. Fatty fish, for instance, provide a significant amount of healthy fat, but be mindful of their higher caloric content and adjust your fat intake accordingly. Other sources of healthy fats include nuts like almonds, but these should be consumed in moderation due to their high-calorie content.
It is important to note that simply reducing calories is not enough. To maximize your fat loss and maintain muscle mass, ensure you are getting adequate protein. When in a caloric deficit, your protein requirements increase, especially if you want to maintain or build muscle. Aim for at least 2 grams of protein per kg of lean body mass. If you are on a strict low-calorie diet or are already lean, you can increase your protein intake to 2.3–3.1 grams per kilogram of lean body mass.
While it is important to be consistent with your diet, an occasional treat meal will not hinder your progress. As long as the foundation of your diet is based on nutritious, whole foods, you can allow yourself some flexibility. However, be cautious of excessive sugar intake, as it can hinder your progress.
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Hormonal balance
Hormones are chemicals that coordinate different functions in your body by sending messages through your blood to your organs, skin, muscles, and other tissues. They are essential for life and health, and scientists have identified over 50 hormones in the human body so far. A hormonal imbalance occurs when you have too much or too little of one or more of these hormones.
Hormones control many bodily processes, including metabolism, homeostasis (constant internal balance), growth and development, sexual function, reproduction, and the sleep-wake cycle. For example, a decrease in testosterone, which is produced in the testes, can cause a loss of muscle mass in males. Additionally, certain hormone imbalances can cause weight gain, such as hypothyroidism, which is characterized by low levels of thyroid hormone leading to a slower metabolism.
To optimize your hormonal balance and overall health, consider the following strategies:
- Maintain a healthy weight.
- Eat a balanced and healthy diet.
- Exercise regularly, focusing on resistance training and High-Intensity Interval Training (HIIT).
- Manage your stress levels.
- Get enough quality sleep.
- Avoid excessive alcohol consumption.
- Quit smoking or using tobacco products.
In addition to these general recommendations, there are specific considerations for those looking to cut lean muscle. For example, it is recommended to separate aerobic and anaerobic exercises to avoid inflammation and high cortisol levels. Cortisol is a catabolic hormone that breaks down muscles when triggered by physical and emotional stress, particularly when blood sugar is low. To minimize its negative impact, keep workouts shorter and avoid overtraining.
Furthermore, the timing of your workouts and nutrition can also influence your hormones. Aim to do weight training in the evenings, as cortisol levels tend to be highest soon after waking up. Consuming carbohydrates before or during your workout can help minimize cortisol levels. Additionally, eating fewer carbs overall can increase your growth hormone levels.
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Cardio and strength training
Steady-state cardio and high-intensity interval training (HIIT) are two forms of cardio that can be combined to get lean while preserving muscle. Steady-state cardio involves working at about 60-70% of your maximum heart rate for 20 minutes to an hour, several times a week. This strengthens the left ventricle of the heart and thickens its walls. HIIT, on the other hand, involves short bursts of maximum effort, followed by short rest periods. This can be done in several ways, such as treadmill sprints, regular runs, or with equipment like an elliptical or bike.
In terms of strength training, resistance training is crucial for maintaining muscle mass while losing weight. Research has shown that training with lighter loads and more repetitions is just as effective at building muscle as training with heavy weights and fewer reps. For instance, bodyweight squats without added weights can yield similar results as weighted squats. It is recommended to strive for three sets, adding more repetitions as you get stronger.
Additionally, it is important to consume adequate protein during the cutting phase to provide the body with the necessary building blocks for muscle repair and growth. Aim for at least one gram of protein per pound of body weight.
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Recovery and rest
Nutrition
Nutrition is a fundamental aspect of recovery. A healthy diet can ensure you don't develop any nutrient deficiencies that may impair your muscles' ability to recover. Eating the right foods can help you optimise your workouts and burn fat while maintaining muscle mass. Here are some nutritional tips:
- Consume whole foods: Focus on eating nutritious, whole foods. Include fibre-rich carb sources like non-starchy vegetables, which tend to contain more nutrients and keep you fuller for longer.
- Caloric deficit: To lose fat, it's important to maintain a caloric deficit. This refers to consuming fewer calories than you burn each day. However, avoid very low-calorie diets, which may be unsustainable and unhealthy.
- Protein: Protein promotes muscle synthesis and recovery. Aim for 1.2 to 1.6 grams of protein per kilogram of body weight. Spread your protein intake throughout the day.
- Carbohydrates: Carbohydrates provide energy and fuel for your body, especially during high-intensity workouts. The amount of carbohydrates you need depends on your body composition and exercise intensity.
- Healthy fats: Include healthy fats in your diet to help you feel full and energised, preventing fatigue and muscle loss.
- Hydration: Stay hydrated throughout the day. Drink water, unsweetened tea, coconut water, and fresh vegetable juice instead of sugary beverages.
Sleep
Sleep is crucial for muscle recovery. It gives your muscles time to recover from intense exercise. Aim for a good night's sleep, and consider increasing your sleep duration if you're engaging in intense workouts.
Massage
Massage can help reduce muscle soreness and improve flexibility. Many athletes incorporate massage into their training routines to aid in muscle recovery.
Compression Garments
Wearing compression garments has become a popular practice among athletes to speed up recovery. Some studies have found that they can lower the time needed for muscle recovery.
Rest and Active Recovery
Allowing your body to rest and recover is essential. Avoid overworking your muscles, and give them time to repair the tiny tears that form during exercise. Active recovery exercises, such as light yoga or walking, can also promote recovery while keeping your body active and mobile.
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Frequently asked questions
Lean muscle refers to the body's muscular tissue with low-fat content, giving it a firm and toned appearance.
Achieving lean muscle requires a blend of resistance training, proper nutrition, and ample rest, resulting in enhanced strength, endurance, and overall physical performance.
A well-balanced diet provides the essential nutrients, vitamins, and minerals needed to fuel workouts, recover from exercise, and support muscle growth. Lean proteins (fish, poultry, beans, quinoa, soy), fruits low on the glycemic index (such as berries), vegetables (plenty of leafy greens), and whole grains (oats, barley, brown or wild rice) are recommended.
