What to do to get lean
Muscle definition & muscle hypertrophy. A defined muscle is a muscle with a low accumulation of fat.
Importance of diet
That being said: DIET plays a very important role in the whole process! Let this be clear: Training for muscle definition should be done with the SAME INTENSITY as training for MUSCLE HYPERTROPHY.
What differentiates one goal from the other is DIET, not training! There is no exercise that “burns” fat in a specific area, and it would be absurd to say that any type of training would “damage” muscle mass!
Basal metabolic rate
Key points: When an individual gains muscle mass, they increase their basal metabolic rate, which is the natural number of calories burned at rest, because their body needs energy to maintain a certain amount of muscle mass.
Calorie expenditure
This way, your daily calorie expenditure increases. Consequently, if you have a good diet, you will burn more calories and thus be more successful at reducing fat. It’s that simple. And this applies to men AND WOMEN.
Will I look masculine?
Ahh, but will weight training make me look masculine? 👎 NOOOO!!! Don’t worry, although testosterone is found in both sexes, men produce about twenty times more testosterone than women, and we all know how hard it is to gain lean muscle mass…
Women simply don’t have enough hormones (testosterone) to gain muscle mass in the same way as men.
Focus on training and diet to get lean
The combination for getting lean is simple: diet, weight training, and cardio.
You may think that high-intensity exercise is the only way to go. After all, you can burn more calories and, even better, you don’t have to spend as much time doing it.
But there are variations that can help you stimulate all your different energy systems, protect you from overuse, and help you get more out of your workout. You can set up a cardio program that includes a variety of different exercises at different intensities.
Obviously, regular exercise can help you burn fat and lose weight. But it’s not just about the calories you burn. It’s also about the adaptations your body makes when you exercise regularly. Many of these adaptations directly improve your ability to burn more fat without even trying.
Regular exercise can also help you manage your weight. The more activity you do, the more calories you burn, and the easier it is to create the calorie deficit needed for weight loss.
That being said: DIET plays a very important role in the whole process! Let this be clear: Training for muscle definition should be done with the SAME INTENSITY as training for MUSCLE HYPERTROPHY.
