Posts Tagged ‘build muscle and lose fat’

How To Have A Sexy Lean Muscular Body

There are two components to have a sexy, lean, muscular body, high muscle mass and low fat. If you have low body fat but no muscle mass, you will not look muscular, and if you have high muscle mass with high body fat, your body fat will cover your muscles up – even if you are extremely strong. So, you need to lift weights, eat the right foods and perform regular cardiovascular exercise to build muscle and burn fat. The result will be a nice lean muscular body.

1 Lifting weights three times a week.

To give your body time to recover, lift weights every other day. Focus on compound, barbell exercises that work the most muscles and spike your metabolism. The best exercises are squats, deadlifts, bench presses and shoulder presses. Add some pullups and chinups to work on the arms.

2 Get Professional Advice And Guidance

You can hire a personal trainer to teach you how to do the muscle building exercises correctly or you can follow fitness experts online. It is very important that you do the exercises correctly. The best way to do this is by having someone to teach you.

3 Lift Heavy Weights

Weights should be heavy enough so that you can only do 5 – 8 repetitions, which is key for muscle density and build a lean, cut body.

4 Do Interval Training

Perform interval training on the days you do not lift weights. These are cardiovascular workouts such as swimming, running or boxing, and its key component is that you work extremely hard for about 30 seconds, slow down for a minute and repeat the process. Just do this for 20 minutes. The point is to stimulate metabolism through high intensity and low duration.

5 Cut Bad Foods From Your Diet

Cut alcohol, soft drinks, processed foods and fast foods from your diet. These are all empty calories, and muscles need nutrients to grow.

6 Eat Complex Carb Foods

Eat more complex carbohydrates and fewer simple carbohydrates. Vegetables are complex while fruit is simple; wheat bread is complex while white bread is simple. Your body can metabolize them more efficiently and will be able to shuttle carbs into your muscles instead of storing them as fat.

7 Get Enough Protein

Eat at least one gram of protein for every kilogram you weigh. Your body needs more protein to rebuild muscle fibers after exercise, so you should eat more lean chicken breast, tuna and other lean protein sources than you previously ate. Aim for some quality protein in every meal.