It may seem counterintuitive, as it goes against what the media has been telling us for far too long… but if you give your body enough energy, with a balance of carbs, fats and protein - you'll end up leaner, healthier and stronger in the long term.

This is because adequate nutrition balances our hormones and lowers our stress, convincing our bodies that we are not in danger, and there's no need to hold on to extra fat stores.

To gain muscle and lose fat, we must eat enough. As an example, most women require an average of extra calories per day on top of their maintenance calories to provide their bodies with the building blocks to create lean muscle mass.

Continue training and see how you feel - it all comes down to trial and error. If you're always tired, feeling drained, and you're no longer hitting PBs in the gym - you need to increase your calories remember - healthy calories though!

Not junk calories. Getting stronger and leaner is all about increasing your Basal Metabolic Rate , so the goal is to continue increasing calories over time. This is especially important if you're coming from a background of strict dieting and low-calorie intake.

We're all different, so listen to your body. Did you know that stress can slow down your metabolism, prevent fat loss and inhibit muscle gains? The hormones involved with chronically high levels of stress can also cause us to put on extra fat , hold more fluid, and even lose some of the muscle mass we have.

Whether you find your bliss through meditation, yoga, cognitive behavioural therapy, dance, journaling, art, or something else entirely… make it a bigger part of your life. Despite being one of the less common tips to gain lean muscle and lose fat, stress management is one of the most important and effective things you can do to support your fitness journey.

It's also essential to take scheduled rest days, as well as extra rest days whenever you need them. On rest days - relax… and if you really want to recover well and get back to training feeling strong, keep your food intake the same as any other day.

If you want to take your fitness progress to the next level, never compromise on your sleep. Not only does sleep deprivation have a negative impact on your exercise performance, but it also makes it more difficult for your body to efficiently repair and recover after a workout.

Sleeping well is crucial to our immune-health, mental cognition, exercise recovery, and even our insulin sensitivity. If learning how to build muscle and lose fat is a top priority for you, then sleep needs to be a priority too.

Now that you know how to build muscle and lose fat, the next step is to keep your mindset in check. These tips to gain lean muscle and lose fat are sustainable and healthy habits that will serve you over the long term. Sustainable results take time and progress is never linear - so enjoy your unique journey!

For a lean, strong physique that's easy to maintain in the long term, it's important to focus on making lifestyle changes, rather than looking for a quick fix.

While drastic changes to our body composition can take some time, the strength and performance gains will come much faster. Remember that fat loss does not necessarily mean weight loss, so don't reply on the scales to measure your progress.

Instead, track your improvements in performance, changes in the way your clothes fit, and most importantly - how you feel. Does not apply to bundles and subscriptions.

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SHOP NOW 00 : 21 : 49 : 15 Days Hours Mins Secs. FAST WORLDWIDE SHIPPING AVAILABLE. Share this article. Facebook Twitter Pinterest. Article tags. These 8 tips will help you achieve a lean body in a way that still supports your health and wellbeing! B uilding muscle and losing body fat go hand in hand.

MORE WAYS TO CONQUER THE DAY BEST SELLER. LEAN PROTEIN. Rated 4. Quick Add To Bag Select Size g HAIR COMPLEX. Quick Add To Bag. ALMOST GONE. BEST SELLER. BODY BLOOM. ULTRA CLEANSE. Rated 5. BARLEY GRASS. PROTEIN ENERGY BAR. SUPERFOOD BUNDLE. Shop Now. With traditional weight loss methods, people may drastically cut calories and increase cardiovascular exercise in order to expend more energy.

Though this may result in weight loss, it will most likely trim both fat and muscle mass While cardiovascular exercise is important for weight loss and overall health, strength training is necessary to alter body composition 11 , In addition, a diet high in protein facilitates fat loss while supporting muscle growth For example, a lean bodybuilder who wants to put on more muscle and cut fat will have different dietary and exercise needs than a person with overweight or obesity looking to lose weight and increase muscle tone.

The good news is that body recomposition benefits everyone, regardless of the amount of fat you want to drop or muscle you want to gain. The key to effective body recompositioning is finding the right balance between diet and exercise. Those wanting to alter their body composition should use methods to increase muscle mass and cut fat.

Though body recomposition principles can be used by anyone, methods vary depending on your body composition goal. From increasing your risk of many chronic diseases to affecting your emotional wellbeing and body image, excess body fat can negatively impact health in many ways 14 , To lose body fat , a calorie deficit must be created, which can be achieved either by consuming fewer calories or expending more energy Consuming a diet rich in protein has been shown to reduce fat while preserving lean body mass.

A study in 88 adults with overweight found that a hypocaloric diet that contained 0. Studies have shown that higher protein intake is necessary for athletes attempting to lose fat while maintaining muscle. Another older review of six studies showed that athletes who lost the least amount of muscle mass while cutting calories consumed the most protein — 1.

For this reason, upping your protein intake to at least 0. Aside from hiking protein intake and increasing calorie expenditure, here are other tried-and-true methods for losing body fat:. Moderately decreasing your calorie intake, limiting processed foods, and increasing protein and fiber intake are the best ways to lose fat while preserving muscle mass.

While losing fat is important, maintaining or gaining muscle is key to changing your body composition. A balanced diet rich in whole foods , such as fresh produce, healthy fats, complex carbohydrates, and protein, is best for everyone, regardless of fitness goals.

Individuals trying to reform their body composition may need to focus on bumping up their protein intake , as studies have shown that a high protein diet is necessary for promoting muscle growth. For example, one review concluded that 0. Another review of 49 studies found that even though participants consumed an average 0.

The researchers concluded that consuming the recommended daily allowance RDA of 0. Along with a high protein, whole foods diet, incorporating strength training exercise into your routine is crucial. Strength training involves using resistance exercises to build strength and muscle mass.

An example of strength training is lifting weights. If building muscle and reducing fat is your goal, experts recommend a training protocol of at least 2 days of resistance training per week. A review of 10 studies demonstrated that resistance training twice per week was more effective at maximizing muscle growth than training just once per week Combining strength training exercises like squats, bench presses, pushups, and other muscle-building exercises for 2 to 3 days per week alongside 1 to 2 days per week of interval training may be the perfect combination.

Studies show that combining high intensity interval training with resistance training leads to fat loss, as well as increased muscle mass and strength 27 , To build muscle, increase your protein intake to at least 0.

Research demonstrates that consuming whole, complete protein sources throughout the day is the best way to gain muscle mass. For example, consuming high quality protein sources — including protein supplements — up to 2 hours after working out stimulates muscle protein synthesis Protein sources that contain high amounts of essential amino acids EAAs , especially the branched chain amino acid leucine, are most effective at promoting muscle growth.

Whey protein is a type of protein powder that is rich in EAAs and makes a convenient post-workout protein source. Plus, supplementing with whey protein has been shown to boost muscle growth when combined with resistance training programs Supplements including whey, pea protein, casein, and hemp powders are a practical way to increase your protein intake and can be especially helpful for those engaged in rigorous resistance training.

Adding protein sources , such as eggs, chicken, fish, nuts, nut butters, beans, and yogurt, to every meal and snack is the best way to meet your needs. Protein supplements such as whey protein powder can boost your protein intake and stimulate muscle growth. However, research shows that the most effective way to meet protein needs is through consuming whole food sources throughout the day.

Body recomposition stresses the importance of gaining muscle while losing fat, which may decrease your risk of chronic disease and boost metabolism. Try increasing your protein intake to at least 0. Body recomposition methods can be used by everyone from elite athletes to those simply looking for a healthy way to get in shape.

Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. Body composition refers to more than weight, since it accounts for both fat and muscle mass.

This article explains how to improve your body…. People tend to make many mistakes when they try to lose weight. Here are 15 common weight loss mistakes to avoid. Focusing on body fat percentage instead of weight is much more useful to track fat loss progress. Here are the 10 best ways to measure your body fat….

Cardio and weightlifting can help you lose weight and burn fat, but they may do so at a different pace and with different results. Several dietary and lifestyle changes can help you burn body fat. Here are 12 great methods to promote long-term fat loss. High protein diets can help you lose weight and improve your overall health.

This article explains how and provides a high protein diet plan to get….

To lose fat, you must eat fewer calories than you burn. Cardiovascular exercise, or combined cardio and resistance exercise, alongside a healthy diet still stands as the best technique for fat loss -- there's just no way around the science.

Losing fat in a safe, sustainable way also means having realistic goals and not depriving your body of the nutrients it needs -- disordered eating habits are never worth the risk. To build muscle, focus on two main factors: weight training and protein consumption.

Strength training is essential to changing your body composition -- your muscles won't grow if you don't challenge them. Additionally, you can't build muscle without being in a caloric surplus, so you must eat more calories than you burn to promote muscle growth.

While all macronutrients are important, protein is especially important for building muscle. Without enough protein, your body will struggle to repair the muscle tissues that get broken down during weight training.

Plus, studies show that a high-protein diet can help with losing fat and gaining muscle at the same time. Research shows that, while in a calorie deficit, consuming more protein than you normally might can help preserve your lean body mass a. muscle mass than being in a calorie deficit without changing your protein intake.

In people who have already been following a strength training program, increasing protein intake and following a heavy weight-lifting routine leads to improvements in body composition.

Bodybuilders are known for their ability to achieve incredibly lean and muscular physiques. This obviously isn't everyone's goal, but it's a good example of what's possible with body recomposition. It sounds confusing that you have to eat fewer calories than you burn to lose fat, but you have to eat more calories than you burn to build muscle.

It's actually pretty simple when you learn about the concept of calorie cycling: modifying your calorie and macronutrient intake to match your goal for the day. The first thing you need to do is figure out your maintenance calories, or how many calories you burn on a day you don't exercise.

You can see a certified personal trainer, dietitian or other health professional to find this number, or you can use an online calorie calculator. This one from Mayo Clinic uses the Mifflin-St.

Jeor equation , which pros consider the gold standard. On days that you do cardio exercise, you should consume enough calories to meet your maintenance number. Consuming maintenance calories on a cardio day ensures that you're in a slight deficit to promote fat loss, but not in a deficit so large that your body starts using muscle tissue as fuel.

We want the muscle! On days that you do a strength training workout for 30 minutes or more, eat more calories than your maintenance number with a focus on protein. This number is called your "rest day calories.

Think of it this way: Every day, you consume new calories and your body must decide what to do with those calories. Your body essentially has three basic choices: immediately burn the calories for fuel, use them to repair and build muscle tissue or store them as fat.

If you're looking for a body transformation, you don't want to store calories as fat. But you do want your body to use new calories to repair the muscles you broke down during weight-lifting workouts. Water also plays a vital role in transporting nutrients needed for producing protein and glycogen compounds the building blocks of muscles.

As a result, water is shown to help build lean muscle, alleviate delayed onset muscle soreness, and positively affect muscle performance [ 11 ]. Getting leaner is a common goal for many people these days. The problem is that most of us are taking extreme measures to lose weight and gain muscle without considering the need for long-term sustainability.

These tips are not only great for any body type, but they provide healthier, more practical lifestyle changes that can help you achieve a lean body without fail. PRODUCTS STACKS BLOG.

How to Get a Lean Body: 5 Tips to Lose Weight and Gain Muscle Mass Written by Taylor Stranaghan, BHK. What Does It Mean to Be Lean? Lean Muscle vs. Bulk Muscle Every one of us has lean muscle. Top 5 Tips to Help you Lose Weight and Gain Lean Muscle Mass.

Previous post Next post. Recent Posts What Happens When You Stop Taking Creatine Supplements? How Much Water to Drink with Creatine: A Practical Guide How to Cycle Creatine to Build Muscle And Is it Necessary? EXPLORE THE FULL Transparent Labs Catalog.

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Lean c Available in 9 flavors. Transparent Labs Grass-Fed Whey Protein Isolate is sourced from pure grass-fed American dairy cattle raised without t Proteins from the foods you eat are broken down into their building blocks, called amino acids.

These amino acids are shuttled to the muscle tissue after your workout and assembled into new reparative proteins. At this point, the conundrum might be clear: If you need to be in a caloric deficit to reduce body fat and you need to be in a caloric surplus to build muscle, how can you build muscle and lose fat at the same time?

Instead, caloric balance is experienced on a minute-by-minute basis. This energy influx most likely exceeds what your body can possibly use in the brief amount of time it takes you to eat the food.

When some time passes after you eat, your body experiences a state of relative caloric deficit. At the end of the day, you might be in a net caloric surplus because you consumed more calories than you burned, or you might be in a net caloric deficit because you burned more calories than you ate overall.

Because the body reacts to the caloric balance in a more immediate time based on resource availability, you can be strategic with the timing of your nutrition to help you build muscle and burn fat at the same time.

For example, if you take in enough protein, carbohydrates, and calories right after your workout to support muscle protein synthesis but control your caloric intake later on in the day, it could be possible to accomplish both body recomposition goals simultaneously.

Evidence suggests that the most effective diet for muscle gain and fat loss in a caloric deficit is to consume 2. The meal right before and right after your resistance training workout should contain 0.

For example, if you weigh 75 kg pounds , you should consume a minimum of 75 x 2. If you weigh 75 kg pounds , this works out to 75 x 0. For many people who are fully focused and committed, body recomposition can take 8 to 12 weeks; however, it may take several months or even a year to achieve your desired results, because the time it takes depends on a number of factors, including:.

Your best friend still swears by CrossFit, but the class pass you purchased in still has nine classes left—a coat rack. Your favorite marathon involves Netflix. You may share tons in common with people who live for these workouts, but a love of the same exercise is not one of them.

Still, you may want to start a workout routine this year. The problem? Experts suggest trying again.