The human body is an incredibly complex thing, and to this date, researchers are trying to understand it. There are many different things that have been sorted out to some extent. Muscle growth and fat burning are two of the most researched aspects in this regard. These are the two primary goals of almost every man and woman nowadays when it comes to fitness. People have been looking for all sorts of possible ways to burn all the excessive fats so that they have a muscular body. So today we will be answering a common question that many people ask “How to Build Lean Muscle Body in the Shortest Period?”
The answer to the question above can be really complicated and confusing for an average person. So our main aim will be explain everything in the easiest possible manner. We will give a complete insight regarding all the things that you should be doing if you are looking forward to increasing the muscle mass and decrease the fat in your body. First up we will take a look at what is the relation between lean body mass, body mass and Body Weight.
What is Lean Body Mass?
Lean Body Mass is a common term in the health and wellness industry. It is used for many different purposes. In most of the cases, it is used to check if the amount of muscle mass and fat a person has in their body. Here we will be quoting everyone’s favorite encyclopedia Wikipedia to explain a bit about LBM mathematically.Just to clarify things Lean Body Mass and Lean Muscle Mass are the same things. Mathematical formula for calculating Lean Body Mass is:
Lean Body Mass = Body Weight – Body Fat
This is a pretty simple formula which can be further simplified into two different formulas.
Body Fat = Body Weight – Lean Body Mass
Body Weight = Lean Body Mass + Body Fat
Well, these three formulas are simple if you know a bit about body building. Here the first formula is of importance to us. Lean Body Mass is the quantity of muscles and everything else in the body without the extra fat. Most of the people try to get their Body Fat to the minimum so that Lean Body Mass mostly consists of the muscles and the body meat.
The Difference between Lean Muscle & Body Fat
Well, you surely know a lot about the body fat. Well, all that you know is just a little bit of what fat is. Fat is a necessity of the body, and the body cannot survive without the fats. There are two different types of fats. The Good Fats and the Bad Fats. The good fats are used by the body to get energy and develop. This bad fat is present in all sorts of foods. The body breaks down these fats and turns them into calories. The quantity of these healthy fats is quite limited. If the amount of these fats is over a certain limit, then they become bad fats.
The bad fats are stored in different parts of the body such as thighs, hips, waist and the tummy area. This fat is what makes people look fat. Almost everyone aspires to get rid of this fat. People try to eliminate this fat entirely, without knowing that without this fat they will look skinny and that won’t make their looks any better. The right way of decreasing this fat is to keep the Lean Body Mass balanced. For this, you will need to burn the fat and at the same time increase the muscle mass so that you don’t get skinny. This is a hard process, and you will need to consider many different things.
Now we will take a look at some of the things that you should ensure while you are burning off your fat while retaining a good LBM.
How To Build Lean Body The Right Way?
Well, there are a lot of things that have to be considered if you are looking forward to building lean body muscle. For this most of the people turn to trainers and nutritionists, these people charge hefty sums of money. In return for all your money, all you will be getting is guidance. You could have gotten all this guidance quite quickly with a little bit of research online. This research takes time, and people don’t wish to spend their time researching. So we have researched almost everything and compiled it in one place so you can just read and implement it in your life. All these things will surely be helping you out in burning all that extra fat in your body and getting better muscles.
1. Divide Your Meals
Most of the people don’t eat scheduled meals through the day. They usually just eat twice or thrice daily. This is a terrible habit, and it hurts the body a lot. This also forces the body to store a lot of calories in the form of fats. So if you are looking forward to losing some of that extra fat, then you should be dividing your meals throughout the day. According to experts, it is a great practice that you should eat around 6-8 meals per day. These won’t be complete meals that you usually eat.
These smaller meals will be like snacks. If you were eating two eggs for breakfast, then you should divide it into two portions. You can eat one egg when you wake up and the second one a few hours later. This will keep your daily intake same but allow your digestive system keep on working. This stops the buildup of enzymes in the stomach. These enzymes usually dissolve all the food at once when you take lesser meals, as a result of which calories are stored as fat. By eating smaller meals, there won’t be such buildup, and all the calories will be used by the body as it needs them.
Just keep one thing in mind that you should keep these meals as light as possible. Just take what is enough for your body to keep going. If you just eat larger meals multiple times that won’t be beneficial for the body and it can make you fat. So avoid such practices.
2. Eat Natural
Most of the people all over the world are hooked to junk food. Junk food has become an essential part of our lives. Most of the people, especially the youngsters really of foods such as Pizzas, Burgers, Fries, Waffles, Chocolates, Power bars and many other such things. All these things contain a lot of fats and calories that your body doesn’t need. If you wish to lose your fat and increase the muscle mass, then you should skip all such foods. This could be quite hard, but once you have adjusted your lifestyle accordingly, you will see everything change. You will feel fresh, active and healthy.
There are many different things that you could add to your meals as a replacement for all the junk food. If you are looking forward to losing fat than the best thing would be the salads. There are many different salads that you can make and eat regularly. Salads contain many minerals, but they are low in protein. So you will need to take steaks and other healthy forms of meats to fulfill the protein requirements of the body. These proteins are used by the body to build muscles. So if you plan to go natural, try to keep your diet balanced. Relying entirely on one single type of food won’t be good for your body.
3. Drink Fluids
Almost 70% of the human body consists of water. Apart from water, there are many other fluids present in the body. These fluids circulate through the veins along with the blood. These fluids are responsible for taking all the nutrients to different parts of the body. So if you are looking forward to getting all the proteins around your body, you should drink as much water as possible. This quantity should be increased if you are working out. During workouts, you lose a lot of water as sweat, and it is necessary that you keep yourself hydrated to stay healthy.
Apart from the water, you can take many other fluids in the form of juices and extracts. There are many different fruits and vegetables whose juices can be extracted and consumed. In this regard carrot, cucumber, apple, orange are some of the most common fruits. It is a healthy habit if you start your day with one of these juices instead of caffeine or some medication. These juices feel make you fresh instantly and ready to face the day. Above all, they will provide your body with water, minerals, proteins and other such nutrients.
4. Count the Calories
Keep track of all the food that you eat during the day, and the calories it contains is entirely necessary if you are serious about losing some weight. Many different apps can help you know some calories that are present in the food that you are eating. At the end of the day sum up all the calories that you have consumed, and then you can easily find how many extra calories you have been taking. You can adjust the calorie intake by adjusting the meals that you are taking. Apart from this, you can also plan your workouts accordingly.
5. Early To Bed Early To Rise
It is one of the most famous sayings in the world. Early to bed early to rise, keeps a man healthy, wealthy and wise. This saying is entirely true. Most of the people stay awake late in the night, as a result of this they exhaust their bodies. Bodies are made to work in the day and rest at night. You should give your body proper rest at night so that it can regenerate all the power you have used through the day. Early morning, on the other hand, is the time when the air is the freshest. This is the time when the mind and the body are fresh. So you should wake up early in the morning, and you will surely start your day on the positive note.
6. Do Some Cardio
Cardio helps in keeping your body muscles active. It is recommended that you should do some cardio exercise for at least 10-15 minutes daily. There are many different activities to choose from. You can jog, run, swim, skate or roller blade as per your interests. Apart from this, you should also try some intense cardio routines such as cycling fast, running uphill or anything like this. This will not only burn some calories but also make your muscles stronger while increasing the stamina. Cardio is great for anyone no matter if you are looking forward to losing fat or build muscles.
The workout is the only way to build muscles. No one can build muscles without working out for at least an hour daily. For this, you can setup your small gym at home, or you can join a gym. The benefit of a gym is that you would have trainers and experts at your disposal. They can help you out in building a robust and healthy body. Plus gyms are great social places where you can interact with others and know what’s happening around you. Coming back to the point, you should try to lift weights so that your muscles can gain strength and at the same time grow in size. The workout is a necessity if you wish to lose fat and build muscles.
Can Steroids Increase Lean Muscle Mass?
The answer to this question is YES, but at a cost. If you are looking forward to increasing your muscle mass with the help of steroids, then you will need to pay the price by suffering from many different side effects. The steroids can cause many different side effects. If you have ever asked an expert, then they might have told you about all the dangers that steroids pose for the body. Steroids can destroy your body from the inside. Many experts have considered the bodies built with steroids to be like hollow shells. These bodies just look great from the looks, but on the inside, they aren’t natural or strong as they look. Here we would like to share some of the side effects that are caused by the steroids:
- Oily skin
- Skin rashes
- Increased heart rate
- High blood pressure
- Weakness after initial energy surge
- Mood swings
- Stomach ache
These are just few side effects to start with. There are many other side effects that we guess you can easily find online. These will be more than enough to give you an initial idea about side effects.
Are There Any Steroid Alternatives To Increase Lean Muscle Mass?
Nature has everything that the human body needs in one form or another. It just depends on us, how dedicated we are to look for such alternatives. In the last few years, people have bashed homeopathic treatments a lot due to which people usually avoid natural substances. Nature has many different things to offer when it comes to body building. Yet people are a bit hesitant to consume most of these things in their natural forms. So to help such people in benefiting from such things different natural supplements have been produced.
These natural supplements have extracts from various natural substances such as Whey, Soybean, Yam Root, Ginseng and much more. These extracts are made in such a way that anyone can easily use them without facing any side effects that are caused by steroids. These supplements have the same properties like many steroids in some cases these can prove to be better than steroids.
Many different companies are making supplements that can help in increasing lean body or muscle mass. Crazy Bulk is one of these companies and they have a wide variety of products that can assist you in losing the excessive fat and gaining muscles. So use these supplements, avoid steroids, take a healthy diet and workout to increase fats and build your muscles. read more steroids alternatives
Wilbur is a fitness fanatic who has been writing about his experiences for over ten years. He started his own publications on topics such as bodybuilding, Steroids, SARMs, and Fitness, and he doesn’t claim to know everything – what he talks about is something he’s done himself. From anabolic steroids to peptides, to HGH, SARMs, and supplements, Wilbur has tried it all at some point in his life and can relate to the experience.