Building your muscle and fitness is not some dark art, something that you need to be highly qualified to understand. However, to get the results in the most efficient way, you really do need to get educated about what you are about to embark upon.
So how is this article different from the others? There are thousands, maybe millions of articles that tell you about building muscle and fitness, or how to build lean muscle – most of them say the same things, and are very generalised and don’t give enough information to be useful. This article will give you some details about the overall process, although there is not enough room to do the subject justice, you can visit David’s site for more complete information on the subject, and exercises to go with them.
First things first, there is no magic to building lean muscle and fitness, once you have the knowledge it really is all about consistency and maximum effort. If you have the knowledge, consistency, and put in the effort, you will get results.
Building lean muscle is all about building muscle whilst targeting your body fat levels to a percentage that will make your efforts noticeable. In most people this means that you need to lose body fat whilst you build muscle. To make this possible, you need your body to have access to the calories required to maintain your base metabolic rate plus 500 calories – if this is made up from the foods you consume and a small amount of body fat, this is the ideal. You also need some high quality fats and proteins, so natural foods like chicken, pork, beef and fish. It is important to realise that a lot of the effort is down to diet – you can’t party hard and still get results, unfortunately.
Build lean muscle and fitness is initially about creating a great platform to achieve results with – this means building your functional or useful strength and muscle mass to a point where you have the overall ability to increase muscular fiber and at the same time burn excess body fat through the increased metabolic rate that this creates. This initial stage will have look looking noticeably bigger, but you will still look rounded, and the body fat will have reduced but there will probably still be a lot left to go.
The next stage would be to start to target muscle fiber strength a little more whilst still building on the muscle mass and metabolic rate again, and increase intensity to really challenge your body. Given your new ability to be able to safely build lean muscle and fitness you will now be capable of lifting bigger weights safely, and will also have the cardiovascular capacity, and energy to complete them with a much higher intensity. This means that your workouts can remain short and to the point, be highly intense and burn a large number of calories at the same time and you build lean muscle. To burn calories it is not necessary to do extra cardio workouts, you would only do this for cardiovascular fitness reasons.
The next stage would be to start to target belly fat burning in particular, by building the core muscles, whilst still building upon the metabolism created in the previous two stages. The way to target belly fat is to start to build muscle near the site where the fat currently exists, this works because of the increase metabolism created by the previous stages, and the muscle that has already been built. You cannot do this stage alone, it would not work at all, as there is not enough demand for calories on its own. During this stage, you can also change up the routine a little to shock the muscles through different, more challenging exercises, and in so doing, prevent the muscle growth from getting into a plateau.
The final part of your exercise routines is going to be to get rid of that final bit of body fat, to really give your muscles a deeply defined look. This is going to still build on the other two stages, but may also include things like high intensity interval training, or HIIT. This is going to be incredibly difficult to do, but with all the other stages completed your and lean muscle, you should be in a position to take on the challenge, and win. This will really strip off the final bit of body fat, whilst really boosting your muscle and fitness to new levels.