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Lean Bodybuilding Science

Lean Bodybuilding Science

It's Lean Bodybuilding Science about fueling your body Bodyguilding the right nutrients. It forms the building blocks that create muscle tissue. Was this helpful?

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How To Get Lean \u0026 STAY Lean Forever (Using Science)

Lean Bodybuilding Science -

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! Cardio and strength training are both great forms of exercise -- but which one should you do first? 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.

So, you'll eat more calories and protein on weight-training days so your body uses those calories and nutrients to fuel muscle repair, and thus muscle growth. And you'll eat fewer calories on cardio days and days that you don't work out because you want your body to use the fat it already has as fuel -- not to use new calories as fuel.

Fitness Equipment. Fitness Accessories. Fitness Tech. Fitness Nutrition. Why You Can Trust CNET. Wellness Fitness. Yes, You Can Lose Weight and Gain Lean Muscle at the Same Time With This Strategy Body recomposition helps you lose weight while gaining muscle mass.

See full bio. Muscular tension also most dramatically effects the connection of the motor units with the muscle cells. Two other factors help to explain why some people can be stronger, but not as big as other people. This local muscle damage causes a release of inflammatory molecules and immune system cells that activate satellite cells to jump into action.

Typically soreness is attenuated over time by other mechanisms. After more investigation, it seems as though they were onto something. Metabolic stress causes cell swelling around the muscle, which helps to contribute to muscle growth without necessarily increasing the size of the muscle cells.

This is from the addition of muscle glycogen, which helps to swell the muscle along with connective tissue growth. This type of growth is known as sarcoplasmic hypertrophy and is one of the ways that people can get the appearance of larger muscles without increases in strength.

So now that you know the three main mechanisms of muscle growth, the next question is: how do hormones affect muscle growth? Hormones are another component largely responsible for muscle growth and repair because of their role in regulating satellite cell activity.

Insulin Growth Factor IGF -1, in particular Mecho-Growth Factor MGF and testosterone are the two most vital mechanisms that promote muscle growth. Testosterone is the main hormone that most people think about when working out with weights, and there seems to be some validity to the thought that testosterone increases protein synthesis, inhibits protein breakdown, activates satellite cells, and stimulates other anabolic hormones.

Testosterone can also stimulate growth hormone responses by increasing the presence of neurotransmitters at the damaged fiber site, which can help to activate tissue growth.

The IGF regulates the amount of muscle mass growth by enhancing protein synthesis , facilitating glucose uptake, repartitioning the uptake of amino acids the building blocks of protein into skeletal muscles and once again, activates satellite cells to increase muscle growth.

If you do not provide your body with adequate rest or nutrition, you can actually reverse the anabolic process and put your body into a catabolic or destructive state.

The response of muscle protein metabolism to a resistance exercise bout lasts for hours; thus, the interaction between protein metabolism and any meals consumed in this period will determine the impact of the diet on muscle hypertrophy.

For instance, men have more testosterone than women, which allows them to build bigger and stronger muscles. Muscle hypertrophy takes time and is relatively slow for the majority of people.

People will generally not see visible growth for several weeks or months as most initial changes are due to the ability of your nervous system to activate your muscles. In addition to that, different people have different genetics, which range from hormonal output, muscle fiber type and number, along with satellite cell activation, that can all limit muscle growth.

This requires that you take in an adequate source of protein especially essential amino acids and carbohydrates to help facilitate the cellular process of rebuilding broken down muscle tissue. For muscle breakdown and growth to occur you must force your muscles to adapt by creating stress that is different than the previous threshold your body has already adapted to.

Have any questions about how to get muscles to grow? Leave a comment below. Young sb Kwon, M. How do muscles grow? Petrella JK, Kim JS, Mayhew DL, Cross JM, Bamman MM.

Potent myofiber hypertrophy during resistance training in humans is associated with satellite cell-mediated myonuclear addition: a cluster analysis. J Appl Physiol. Schoenfeld BJ. The mechanisms of muscle hypertrophy and their application to resistance training.

J Strength Cond Res. Kraemer WJ, Ratamess NA. Hormonal responses and adaptations to resistance exercise and training.

Sports Med. Tipton KD, W. Exercise, protein metabolism, and muscle growth. Int J Sport Nutr Exer Metab, ,. I understand, muscle cells breaks down during work out and they rebuild later, ensuring muscle growth.

My question is — Still, only when we at least for me work out, the working muscles seems to be in its best shape and bigger. on doing push ups, one can immediately feel some expansion on the chest.

My biceps looks big and toned, only when I am working out for biceps, which is same for all my body parts. Why this, if the muscles are only breaking down at this point, while working out?

I really have no idea what this is referring to. John, great article! Will combining weight lifting in the morning and cardio exercises in the afternoon prevent me from getting the necessary rest?

In addition, will working out through slight soreness help alleviate and expidite my recovery or hinder it? Third is really are you taking in enough calories overall. The epsom salt baths should help as it allows for an increase in magnesium which has been shown many people are deficient in.

Hope that helps. Justin — Glad you liked the article. Breaking up the weight lifting in the morning and cardio in the afternoon should be sufficient time for you to rest and recover.

As for working out through slight soreness, you should be able to workout at a moderate level and that will help to speed up the recovery process, but too intense and it might hinder it.

This though is not a black and white answer as there are other factors that come into play that include the intensity of the workouts, your workout experience, your nutrition, genetics and overall goals. An example would be someone working construction might be sore the first day or few weeks, but after a while their body can adjust to the work load.

If you have any other questions, let me know. Epsom salt baths help a lot. John should be able to hop in to the conversation and give you some more ideas. Great article, never found before such detail and concise text.

Thank you. I am curious to know how it happens when we stop the workouts. I recently had to stop them for 20 days due to a liver issue, which is now solved. I noticed that after three days of lighter workout than I was used to, I was again in shape to perform the same weight and workout routine as before.

How this would work for longer periods, will the muscle gain by muscle damage revert completely if we stop excercising? Zack — This question really varies from individual and is based on a number of factors that can influence how quickly you lose strength, including muscle fiber type and recruitment, your absolute strength levels, your overall experience, if you were over-training before the layoff, etc.

If you have average or slightly above average strength levels, then you should be able to maintain most of your strength for weeks without too much of an issue after a couple of workouts. A longer time period than that and your strength levels will tend to drop more significantly.

I know people that have taken years off and bounce back within months to where they were years ago, whereas other people take 2 months off and it takes them 6 months to get them back to where they were previously.

Then it depends on each person. Just to share an interesting fact: I almost never feel muscle pains. That is, I feel that normal ache during the sets with freeweights and when reaching failure I feel the muscles burn. After an intense workout structured for muscle growth, muscular glycogen needs to be replenished as soon as possible with a high quality post-workout beverage.

Use it or lose it! This time is very crucial because the nutrients contained in a proper post workout shake will increase insulin levels that will promote anabolism because of the natural insulinogenic effect of carbohydrates combined with a fast protein like whey isolate.

Whey isolate is pretty much anabolic to induce dramatic glucose and amino acid uptake in muscle tissue. Furthermore high insulin levels induced by your post-workout meal will block the excretion of cortisol which is well known to promote glycogenolysis, a process by which structural proteins are broken down into amino acids and transformed into glucose stimulated during physical and emotional stresses e.

weight training. Missing this post-workout shake will make your body avoid muscle anabolism and it will not block muscle catabolism. That's what could happen by doing aerobics in the 30 minutes following weight training instead of drinking the anabolic workout shake.

If aerobics are done first thing in the morning, these things not possible for several reasons. So I recommend that you consume the right amount of BCAAs after weight training and prior to begin aerobics. From my personal experience, if aerobics are done after weight training, my advice is to avoid going over a 30 minute period.

These advices are totally derived from scientific knowledge on physiological hormonal responses to food consumption and training, therefore if applied with the right personal adjustment are supposed to help you get RIPPED TO SHREDS!

I started lifting at The first contest I entered I got 3rd, the second I got 2nd, and the third I got 1st! Nutrition Diet Plans How To Get Ripped Using Science!

Francesco Casillo November 09, Part 1 Part 2 The main concern in losing weight is the "losing weight" word itself. Your weight is the total sum of 2 components: Fat Free Mass FFM Fat Mass The FFM consists of bones, skeletal muscles, and non-skeletal muscles. What To Do To have the whole body defined, muscular and of course, also have a well developed six pack, weight training, proper nutrition, and aerobic exercises are needed.

Weight Training is necessary for 2 main reasons: Aesthetic Reason - Building muscle is important for giving a muscular and hard look to the body once definition is reached. Simple Calculator Enter Your Age - Then press Calculate. Advanced Heart Rate Calculator Your Age in Years. Insulin is secreted from beta cells of the liver.

Glucagon is secreted from alpha cells of the liver. They have opposite biological functions. If one is secreted, the opposite hormone secretion is inhibited and vice versa.

Insulin secreting stimulus is blood glucose. Glucagon secreting stimulus is hypoglycaemia low blood glucose. Brandan Fokken's Mile-Wide-Shoulder Workout HThe human body isn't stubborn.

It's obedient. It does what you tell it to. It changes when you want it to. With the right tools, you can build the body you want. Blast Your Back And Biceps! Build a burly back and powerful biceps with this video workout from James Grage and Whitney Reid!

This is the back workout you've been missing. Jay Cutler's 5 Steps To Fit Travel Jay Cutler didn't win four Mr.

IF YOUR Scienec FITNESS goal is to add mass Bodybuildign chisel out your figurethen Liver cleansing diet thought of building "lean muscle" Social anxiety relief strategies sounds rather Lean Bodybuilding Science. After all, Bodybilding would you dedicate hours in the gym and Leab in Bodybuildign kitchen only to gain subpar muscle? Except here's the truth: What you want to do is build muscle, period. Yes, "lean muscle" is a trendy term used by social media influencers and magazines before that including us! And there's nothing wrong with using the term, either. But as the experts explain, whether you're trying to add strength, change your Bodybuilring, or just move and feel better, muscle and not "lean" muscle is your ticket. Still, the question remains: LLean lean muscle real, or is it just a buzzword used to get views, likes, and clicks?

Although there are different types of muscles, such as cardiac muscle your heartfor our concerns, we will talk exclusively about skeletal muscles.

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This is why Scieence powerlifters can be relatively smaller compared to bodybuilders, but can lift significantly more weight. Motor Unit recruitment Leann helps to explain why, after practice, certain Sience become eLan to perform and most of the initial strength gains will SScience when you first start to lift weights.

Muscle growth tends Scirnce occur more steadily after this initial period of strength gain because you Scifnce more easily Bpdybuilding to activate the muscles. After you workout, your body repairs or replaces damaged muscle fibers through a cellular Scuence where it fuses muscle fibers together to form new muscle protein strands or myofibrils.

These repaired myofibrils increase Scienve thickness and number to create muscle hypertrophy growth. This adaption, however, Natural supplements for athletes Svience happen while you actually lift Sciencee weights. Instead, Liver cleansing diet occurs while Sdience rest.

So Achieve consistent results with proper hydration do you actually add muscle Liver cleansing diet your muscle cells? This is where Satellite cells come in and act like stem cells for your muscles, Lean Bodybuilding Science.

CSience activated, they help to add more nuclei to BBodybuilding muscle cells and therefore contribute directly to the growth Bodybuliding myofibrils muscle cells.

So then the question becomes, how do you activate these satellite cells to increase LLean growth? Bodybuildung all progression of natural muscle growth is the ability Liver cleansing diet continually put more stress on the muscles.

Bpdybuilding stress Leah a Sciebce component involved Bodybuilsing the growth of a Citrus aurantium for cognitive function and disrupts homeostasis within Natural weight loss secrets body.

Sciehce stress and subsequent disruption in homeostasis causes three main mechanisms that spur on muscle growth. In Low glycemic snacks to produce muscle growth, you have to Boost training consistency a load of stress greater than what your body or muscles had Pomegranate Desserts adapted Role of hydration in cardiovascular health. How do you do this?

The main way is to lift progressively heavier weights. This additional tension on the muscle helps Leaj cause changes in Bodybuildiing chemistry of the Bodybuildibg, allowing for growth factors that include Bodybuildding activation and satellite cell activation.

Bodybuklding tension also most dramatically Bodybuildihg the connection of the motor Lean Bodybuilding Science with the muscle cells. Two other factors help to Sciende why some people can be stronger, but Bosybuilding as big as other people.

This local muscle damage causes a release of inflammatory Sciience and Energy-boosting foods system cells that activate satellite Leaj to jump into action.

Typically soreness is attenuated Sciene time by other mechanisms. After more Sience, it Lwan as though they were Bdybuilding something. Metabolic stress causes cell swelling around the muscle, Ldan helps to contribute to muscle growth Sfience necessarily increasing the size of the muscle cells.

This is from the addition oBdybuilding muscle glycogen, which helps to swell the muscle along with connective tissue growth. This type of growth is known as sarcoplasmic hypertrophy and is one of the Vegan meal planner that people can get the appearance of Bofybuilding muscles without increases in strength.

So now Mediterranean diet for diabetes you Sceince the three main mechanisms of muscle growth, the next question is: how do hormones affect muscle growth?

Hormones are another component largely responsible for muscle growth and repair because of their role in regulating satellite cell activity.

Insulin Growth Factor IGF -1, in particular Mecho-Growth Factor MGF and testosterone are the two most vital mechanisms that promote muscle growth. Testosterone is the main hormone that most people think about when working out with weights, and there seems to be some validity to the thought that testosterone increases protein synthesis, inhibits protein breakdown, activates satellite cells, and stimulates other anabolic hormones.

Testosterone can also stimulate growth hormone responses by increasing the presence of neurotransmitters at the damaged fiber site, which can help to activate tissue growth. The IGF regulates the amount of muscle mass growth by enhancing protein synthesisfacilitating glucose uptake, repartitioning the uptake of amino acids the building blocks of protein into skeletal muscles and once again, activates satellite cells to increase muscle growth.

If you do not provide your body with adequate rest or nutrition, you can actually reverse the anabolic process and put your body into a catabolic or destructive state. The response of muscle protein metabolism to a resistance exercise bout lasts for hours; thus, the interaction between protein metabolism and any meals consumed in this period will determine the impact of the diet on muscle hypertrophy.

For instance, men have more testosterone than women, which allows them to build bigger and stronger muscles. Muscle hypertrophy takes time and is relatively slow for the majority of people.

People will generally not see visible growth for several weeks or months as most initial changes are due to the ability of your nervous system to activate your muscles. In addition to that, different people have different genetics, which range from hormonal output, muscle fiber type and number, along with satellite cell activation, that can all limit muscle growth.

This requires that you take in an adequate source of protein especially essential amino acids and carbohydrates to help facilitate the cellular process of rebuilding broken down muscle tissue. For muscle breakdown and growth to occur you must force your muscles to adapt by creating stress that is different than the previous threshold your body has already adapted to.

Have any questions about how to get muscles to grow? Leave a comment below. Young sb Kwon, M. How do muscles grow? Petrella JK, Kim JS, Mayhew DL, Cross JM, Bamman MM.

Potent myofiber hypertrophy during resistance training in humans is associated with satellite cell-mediated myonuclear addition: a cluster analysis.

J Appl Physiol. Schoenfeld BJ. The mechanisms of muscle hypertrophy and their application to resistance training. J Strength Cond Res.

Kraemer WJ, Ratamess NA. Hormonal responses and adaptations to resistance exercise and training. Sports Med. Tipton KD, W. Exercise, protein metabolism, and muscle growth. Int J Sport Nutr Exer Metab. I understand, muscle cells breaks down during work out and they rebuild later, ensuring muscle growth.

My question is — Still, only when we at least for me work out, the working muscles seems to be in its best shape and bigger.

on doing push ups, one can immediately feel some expansion on the chest. My biceps looks big and toned, only when I am working out for biceps, which is same for all my body parts.

Why this, if the muscles are only breaking down at this point, while working out? I really have no idea what this is referring to. John, great article!

Will combining weight lifting in the morning and cardio exercises in the afternoon prevent me from getting the necessary rest? In addition, will working out through slight soreness help alleviate and expidite my recovery or hinder it?

Third is really are you taking in enough calories overall. The epsom salt baths should help as it allows for an increase in magnesium which has been shown many people are deficient in. Hope that helps. Justin — Glad you liked the article.

Breaking up the weight lifting in the morning and cardio in the afternoon should be sufficient time for you to rest and recover. As for working out through slight soreness, you should be able to workout at a moderate level and that will help to speed up the recovery process, but too intense and it might hinder it.

This though is not a black and white answer as there are other factors that come into play that include the intensity of the workouts, your workout experience, your nutrition, genetics and overall goals.

An example would be someone working construction might be sore the first day or few weeks, but after a while their body can adjust to the work load.

If you have any other questions, let me know. Epsom salt baths help a lot. John should be able to hop in to the conversation and give you some more ideas. Great article, never found before such detail and concise text.

Thank you. I am curious to know how it happens when we stop the workouts. I recently had to stop them for 20 days due to a liver issue, which is now solved. I noticed that after three days of lighter workout than I was used to, I was again in shape to perform the same weight and workout routine as before.

How this would work for longer periods, will the muscle gain by muscle damage revert completely if we stop excercising? Zack — This question really varies from individual and is based on a number of factors that can influence how quickly you lose strength, including muscle fiber type and recruitment, your absolute strength levels, your overall experience, if you were over-training before the layoff, etc.

If you have average or slightly above average strength levels, then you should be able to maintain most of your strength for weeks without too much of an issue after a couple of workouts. A longer time period than that and your strength levels will tend to drop more significantly.

I know people that have taken years off and bounce back within months to where they were years ago, whereas other people take 2 months off and it takes them 6 months to get them back to where they were previously.

Then it depends on each person. Just to share an interesting fact: I almost never feel muscle pains. That is, I feel that normal ache during the sets with freeweights and when reaching failure I feel the muscles burn.

I usually do all the sets until failure, but while a friend next day cannot move his worked out muscles, I feel absolutely nothing. It is as if I had not done the workout the day before. I think this has to do with metabolism. John, thank you for the insight. This is among the best websites on the subject.

Really good technical stuff.

: Lean Bodybuilding Science

Yes, You Can Lose Weight and Gain Lean Muscle at the Same Time With This Strategy - CNET

So, we have compiled a list of 6 science backed tips that will help you build muscle, improve your functionality and slow down ageing.

The concept of eating more when you are trying to build muscle and lose fat is scary for many people to come to terms with. The truth is, to maximize muscle growth you need to consume more calories than you burn. This helps put your body into an anabolic state 3 and gives you the energy and protein needed to repair, rebuild and grow the muscle.

The amount of calorie surplus varies based on your goals, training frequency and metabolic needs. If tracking your weight is an issue for you, take pictures of your progress, making sure conditions of the pictures are the same.

Protein is essential for muscle growth and the amino acids found in protein form the building blocks of your muscle.

The aminos are involved in several processes including tissue growth, energy production, immune function and nutrient absorption. A research study found that consuming between 0. You should aim to eat protein with every meal.

If you struggle to get enough protein then you should consider supplementing with a whey isolate or plant-based protein powder. It is one of the easiest ways to help meet your protein requirements without increasing your fats or carbohydrates.

If you supplement with protein powders and your goal is to build muscle, we recommend taking at least 2 scoops per day. Avoid low-carb diets when trying to build more muscle. Carbs are protein sparing and the main energy source of the body.

A study published in the Journal of Applied Physiology found that those following a low-carb diet took longer to recover, lost strength and had a decreased level of protein synthesis than those on higher carb diets 5.

Daily carbohydrate intake is dependent on your goals and day-to-day activity levels. Training volume refers to the total amount of exercise done within a given time period. The most common measurement of this is by looking at the total number of reps, sets and load you do in a workout sets x reps x load.

A study in the Journal of Strength and Conditioning found that there is a clear dose-to-response relationship between volume and muscle growth.

The higher the training volume, the more muscle you grow 6. A review conducted by Schoenfeld et al. If you are a beginner or just starting out, we recommend starting with reps of sets per week when training the larger muscle groups Back, Chest, Legs , as you begin to adapt, slowly increase this to sets per muscle group per week.

Compound exercises involve multiple joints and muscle groups. For example back rows, squats, deadlifts, shoulder presses, pull-ups and push-ups etc. These movements require a lot more energy and produce a higher anabolic response than isolated movements. This response triggers a greater release in hormones like testosterone and human growth hormone which has a positive impact on muscle repair, growth and recovery 8, 9.

In addition, compound exercises work your stabilizing muscles, help make your joints stronger and reduce your overall risk of injury. Our muscles are very good at adapting to repeated stimuli and so it is essential to challenge them in order for them to grow.

We achieve this through progressive overload. Building lean muscle is definitely a huge topic with endless amounts of research still being conducted. We have only touched a small surface with this article as there are so many considerations to factor in.

However, the 6 tips we have mentioned are a great place to start and will help to bring about great results. The biggest takeaway we can offer is for you to understand that you are on a continuous journey and placing your focus on getting stronger and more active is a sure-fire way to ensure that you will head down the right path.

Remember to set yourself realistic goals, expectations and timeframes when it comes to your fitness journey as this will keep you both motivated and consistent. Until the next post…have a wonderful day!

Sign up for giveaways, freebies, special offers and interesting information about Women's Best. Elevate your fitness and wellness journey with Women's Best. Our athletic apparel and innovative supplements are designed to help you look, feel, and perform your best.

Log in or create an account so you can save your faves for later. Plus you can checkout faster and start collecting Best Points. Quick Add. Branded Logo. Branded Text. This means your body burns more calories breaking down and digesting protein than it does carbs and fats. Additionally, protein has been shown to increase satiety to a greater degree than carbohydrates.

Although protein is an important part of a healthy diet, you certainly shouldn't derive all of your calories from that one macronutrient.

Carbohydrates and fats are essential for a healthy body as well. Certain fats, such as medium-chain fatty acids like coconut oil, are actually linked to increased energy expenditure and reduced hunger when included in the diet. Carbohydrates are your body's preferred energy source and are necessary for maintaining oomph as you train.

However, carbohydrates also fill up your body's glycogen stores quickly, so excess carbs in your diet can also mean excess fat.

Each person's body works a little differently. It's in your best interest to experiment with different types and amounts of calories to see what works and feels best.

Remember what I said about cake and ice cream? If you're trying to get lean, it's probably not wise to consume a carb-only meal. A meal like this can cause the liver to convert excess carbohydrates into fat, which will be stored for future use as energy.

Not only will this likely lead to increases in stored body fat, but you're missing out on satiating effects of protein—increasing the chances you'll be reaching for a Snickers to keep you satisfied between meals. A good rule of thumb is to make sure you have protein in every meal and to time your meals to create specific hormonal responses.

Combine carbs with protein to create an insulin spike post-workout. This is when the body is primed to use these carbs and protein for an anabolic muscle-building effect. You can also combine fats with proteins to provide energy with a much smaller insulin response. Because you're not supplying your body with carbohydrates in this meal, your body will turn to fat as its main energy source.

In addition, fat can slow down the digestion of protein for a more sustained release of amino acids. As with resistance training, your body will adapt to cardio. If you run for hours, your body will eventually adapt by becoming very fuel-efficient.

By that I mean it will learn to burn the fewest amount of calories possible in an attempt to run farther and longer using less energy. Eventually, your body will get so good at burning fuel that you'll have to do a lot more cardio to achieve the same fat-burning effect.

If you're already in the habit of running for hours multiple times per week, you're going to have to cut way back. The only way to get your metabolism back to a baseline is to feed your body more food and cut out cardio.

Once your metabolism is in check, you can manipulate foods to help you lose weight and implement an effective training schedule that will add muscle to your body. This is probably the most important tip for getting and staying lean.

You must track your progress, measure your body fat and weight, and weigh out and record all food portions you consume to know what will work for your body. Each person is different—no cookie-cutter diet works for everyone.

There are general rules of thumb to abide by, but to use someone else's meal plan to achieve results will most likely leave you disappointed. I know it sounds too simplistic, but the only real way to figure out what will work for you is trial and error.

However, there are a couple things you can do to make the process easier. Number one, figure out your total daily energy expenditure TDEE.

Once you've figured out how many calories you need, track and record what you eat to see how close you are to that specific caloric intake. Once you have controlled your caloric intake, you can start to break those calories down into macronutrient ratios.

For example: if your caloric intake is calories, then calories or 40 percent should come from carbs, calories 40 percent should come from protein, and calories or 20 percent should come from fats. To figure out how many grams you need to eat of each macronutrient per day, divide the specific macronutrient calorie number by how many calories it provides per gram.

For example, carbs provide 4 calories per gram, so divide by 4 and you get grams of carbs per day. By reading food labels or using fitness apps to track your consumption, you will be able to reach that grams of carbs per day with ease.

Once you've established your meal plan, give your body some time on this initial caloric intake to see how it responds. If your weight remains unchanged and you look the same in your progress pictures, you know your calorie intake and macronutrient ratio match what your body needs to stay the same.

If you start gaining weight too quickly, you know those numbers may have been set a little too high. If you start losing weight too quickly, or feel your muscle mass and strength decreasing, you need more calories.

To get lean, you may want to remove some carbohydrates from your diet or add a little more cardio. Learning how your body adjusts to these manipulations takes time and can be frustrating because numbers can get confusing.

Don't stress over screw-ups. Change one variable at a time. If you lower your carb intake by 15 percent and notice good progress, you made the right decision.

If it doesn't work, readjust. Initially, I suggest that you stick to the foods you know are "clean," like chicken breast, broccoli, and brown rice. But once you're able to see how your body responds to different foods, you can start adding in the foods you really enjoy—like a ham, bacon, egg, and cheese sandwich on a poppy seed bagel!

That's the thing—leaning out isn't about pain and deprivation. It's about arming yourself with an arsenal of knowledge and taking control of your body.

Building Muscle Simplified: Not as Complicated as you Think Insulin Growth Factor IGF -1, in particular Mecho-Growth Factor MGF and testosterone are the two most vital mechanisms that promote muscle growth. The basics for strength training and how to build lean muscle are as follows:. And while it makes sense that a tall, athletic person would have longer bones — and thus, longer muscles — just because you have long arms and legs or are tall doesn't necessarily mean you have long muscle bellies compared to your bones, says Westcott. The Importance of Lean Muscle Okay, okay, we know that having lean muscle makes you look good. How do muscles grow? If your muscles are weak, they may not be able to handle powerful forces, causing fractures and breaks. Hope that helps.
How to build lean muscle mass

But you can find it in a number of food sources. Leucine-rich foods include chicken legs, skirt steak, pork chops, and tuna. You can also find a fair amount of leucine in firm tofu, canned navy beans, milk, low-fat ricotta, squash and pumpkin seeds, and eggs.

In addition to containing leucine, these foods also contain a high level of protein. This helps even more with building muscle. For instance, one pork chop contains about 22 grams of protein according to the USDA.

Grade A large egg supply roughly This protein is found both in the egg yolks and egg whites. Another way to increase leucine levels is to with supplementation. One study noted that power-trained athletes who supplemented with 50 mg per kilogram of body weight per day were able to prevent post-exercise leucine level decreases.

Your supplement-savvy clients may ask whether a BCAA branched-chain amino acid supplement will do the same thing as just leucine. The answer? An isolated leucine supplement activates anabolic pathways much more efficiently.

If the client prefers a supplement that offers multiple BCAAs, the study just mentioned found that a BCAA supplement that is percent leucine helps decrease protein degradation and depletion of glycogen stores.

It may even improve mental and physical performance. A high quality, fast-digesting whey protein that contains leucine can help jump-start the recovery process after intense bouts of exercise. Specifically, consider the intensity with which they do their resistance training routines.

As personal trainers, we know that resistance training is the Holy Grail for improving strength and building muscle mass. When it comes to trained individuals, you will see greater increases in muscle strength by working to muscle failure.

Muscle failure is the point at which you can no longer move a specific load beyond a sticking point. One to two sets per exercise is a good starting point. Any more than that and you risk overtraining. Help your clients understand when they have reached muscle failure by focusing more on how they feel than a certain number of reps.

Teach them to go until they hit that point of muscle failure, and then stop. Progressively increasing the load and stress on the targeted muscles will lead to mass gains.

This is the progressive overload principle and involves increasing the amount you lift. Your client will reach a plateau. Help clients develop a training program to meet their muscle building and nutrition goals with ISSA's Personal Training Certification course.

This program teaches students about anatomy and how the body responds to various types of exercise. You also learn how to create a workout program that helps clients meet their goals safely and effectively..

Click HERE to download this handout and share with your clients! RELATED ARTICLES. Your clients likely have no idea how to do it. The overall effect is both greater fat loss and greater muscle gain.

How do you incorporate full-body training? Stoppani has shared enough examples of his favorite total-body training approaches on Bodybuilding.

com to keep you busy for months. Carbs are your body's preferred fuel source, so it makes sense that you'd want to eat more carbs if you're training harder and trying to build muscle.

The only problem with this approach is the extra carbs your body doesn't use can get stored as body fat. This is why the "eat everything and lift heavy" mass-gaining approach often leads to an increase in body fat. Stoppani's approach is simple: Match your carb intake with your training, scheduling high and low days.

That way you're not gaining body fat while still maximizing your gains. Not sure where to start with your macros at all? Our macronutrient calculator can help you dial in your baseline carb intake before you dial it in day by day.

If you're simply born with a higher level of body fat, you could also benefit from more aerobic and cardio work on top of strength, notes Westcott. This can help elevate your resting metabolic rate, burn more calories called the afterburn effect , and is a huge factor when it comes to keeping a healthy body weight.

After that, the general recipe is simple. A combination of aerobic and anaerobic — strength and endurance training — is a solid strategy, says Westcott.

Interval and circuit training — where you alternate between several exercises usually five to 10 that target different muscle groups or alternate periods of moderate- to high-intensity work with periods of either active or passive rest — boosts the metabolism and keeps it boosted for hours to come, notes Westcott.

Coupled with a high protein intake, this can help you lose fat and build muscle. Since muscles are 75 to 77 percent water, hydration is important too, adds Westcott. Then, there's diet. Sparingly eating foods that can be stored as fat think: white bread, sugars and focusing on protein , which doesn't tend to go into fat storage, and produce , which contains large amounts of water, is key, says Westcott.

If you have a moderate amount of both fat and muscle, you'll likely see more visible musculature within four to six weeks, notes Westcott. If you have a bit more fat, it might take longer — about eight to 12 weeks.

One other thing: Instead of using looks as a gauge of success, use how you feel instead, suggests Westcott. Use limited data to select advertising. Create profiles for personalised advertising. Use profiles to select personalised advertising.

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3 Mechanisms That Make Muscles Grow

It's easy to think that when it comes to adding muscle, you might as well eat anything you want because you're going to gain body fat no matter what. Hey, that's why they call it "bulking," right?

The more fat you're adding, the more muscle must be coming along with it. Jim Stoppani, Ph. This means your body is better able to build muscle when you are lean, and it also means the fatter you are, the less anabolic you are. The only downside?

You'll need to be slightly more strategic in your approach than you would be if your only plan was "hit a body part a day and hit the buffet as often as possible.

While this means you can lift more volume per muscle group in each workout, the downside of split-style training is reduced training frequency for each muscle group.

As Stoppani mentioned in his video and article, " 4 Reasons You Should be Doing Full-Body Training ," the main advantage of full-body training is each muscle group gets trained more frequently, which in turn influences gene activity to keep metabolic processes—such as fat loss and protein synthesis—revved up at a higher level.

The overall effect is both greater fat loss and greater muscle gain. How do you incorporate full-body training? Stoppani has shared enough examples of his favorite total-body training approaches on Bodybuilding.

com to keep you busy for months. Carbs are your body's preferred fuel source, so it makes sense that you'd want to eat more carbs if you're training harder and trying to build muscle.

The only problem with this approach is the extra carbs your body doesn't use can get stored as body fat. This is why the "eat everything and lift heavy" mass-gaining approach often leads to an increase in body fat. Stoppani's approach is simple: Match your carb intake with your training, scheduling high and low days.

The energy requirements during low intensity, long duration aerobic activities are mostly linked to fat metabolism, in fact it happens that fatty acids are released from the triacylglycerol molecule.

The fatty free acids FFA are transported into the bloodstream linked to a plasmatic protein and thus are used by the muscles as energy substrate. In fact, once aerobic activity has begun, a reduction in FFA plasmatic concentration occurs because of a major FFA consumption from the muscles.

Afterward an increase in the sympathetic tone induced by physical exercise will induce a release of the Adrenaline hormone from the suprarenal glands. A glycemic drop will also occur generating the secreting stimulus for glucagon incretion. These two hormones will increase the formation of cyclic AMP in the cells which is in turn a compound that through a different chemical reactions will promote glycogenisis as well as FFA releasing from the triacylglycerol molecule stored in the adipose tissue.

Of course our attempt is to promote fat releasing for energy production rather than glycogen breakdown. Since glycogen is the main source we have for energy production when oxygen is not available into the muscle, all we have to do is to assure the muscle the right oxygen uptake; this is a condition that can be greatly satisfied when exercising at the proper heart rate zone.

In order to optimize the fat-burning process, particular endogenous hormonal responses have to be elicited. The main hormones that control the fat storing process into the adipose tissue and fat releasing process from the adipose tissue are: Insulin for the former and glucagon for the latter purpose.

As a matter of fact, obviously, doing aerobic exercise when glucose levels are low greatly promotes fat-burning for energy production. Timing is very crucial on for this purpose. The typical question is, "Won't this condition lead to dizziness and will I be able to go through exercising while on hypoglycaemic condition"?

In such cases, there's no reason to worry about that because if the aerobic activity is kept in the favorable heart rate zone, all the energy needed will NOT come from stored glycogen but from fatty acids stored in the adipose tissue and fat stores are unlimited even in the leanest people, so that energy production from that substrates is always assured.

In order to create the right condition hypoglycaemia to begin aerobic and thus for optimizing the fat-burning process there are two main ways:.

First in the morning: The lack of food consumption for several hours hours from the last meal, insulin levels are fairly low so the insulin cannot act as lipogenic and thus glucagon is readily secreted from the very initial phases of aerobic exercise promoting lipolysis.

Right after weight training: Weight training leads to insulin inhibition and glucagon and catecholamines incretion. By creating this condition, aerobics will work successfully.

I strongly recommend aerobics first in the morning rather than after weight training for one important reason:. After an intense workout structured for muscle growth, muscular glycogen needs to be replenished as soon as possible with a high quality post-workout beverage.

Use it or lose it! This time is very crucial because the nutrients contained in a proper post workout shake will increase insulin levels that will promote anabolism because of the natural insulinogenic effect of carbohydrates combined with a fast protein like whey isolate.

Whey isolate is pretty much anabolic to induce dramatic glucose and amino acid uptake in muscle tissue. Furthermore high insulin levels induced by your post-workout meal will block the excretion of cortisol which is well known to promote glycogenolysis, a process by which structural proteins are broken down into amino acids and transformed into glucose stimulated during physical and emotional stresses e.

weight training. Missing this post-workout shake will make your body avoid muscle anabolism and it will not block muscle catabolism. That's what could happen by doing aerobics in the 30 minutes following weight training instead of drinking the anabolic workout shake. If aerobics are done first thing in the morning, these things not possible for several reasons.

So I recommend that you consume the right amount of BCAAs after weight training and prior to begin aerobics.

From my personal experience, if aerobics are done after weight training, my advice is to avoid going over a 30 minute period. These advices are totally derived from scientific knowledge on physiological hormonal responses to food consumption and training, therefore if applied with the right personal adjustment are supposed to help you get RIPPED TO SHREDS!

I started lifting at The first contest I entered I got 3rd, the second I got 2nd, and the third I got 1st! Nutrition Diet Plans How To Get Ripped Using Science! Francesco Casillo November 09, Part 1 Part 2 The main concern in losing weight is the "losing weight" word itself.

Your weight is the total sum of 2 components: Fat Free Mass FFM Fat Mass The FFM consists of bones, skeletal muscles, and non-skeletal muscles. What To Do To have the whole body defined, muscular and of course, also have a well developed six pack, weight training, proper nutrition, and aerobic exercises are needed.

Weight Training is necessary for 2 main reasons: Aesthetic Reason - Building muscle is important for giving a muscular and hard look to the body once definition is reached. Simple Calculator Enter Your Age - Then press Calculate.

Advanced Heart Rate Calculator Your Age in Years. Insulin is secreted from beta cells of the liver. Glucagon is secreted from alpha cells of the liver. They have opposite biological functions. If one is secreted, the opposite hormone secretion is inhibited and vice versa. Insulin secreting stimulus is blood glucose.

Glucagon secreting stimulus is hypoglycaemia low blood glucose. Brandan Fokken's Mile-Wide-Shoulder Workout HThe human body isn't stubborn.

It's obedient. It does what you tell it to. It changes when you want it to. With the right tools, you can build the body you want. Blast Your Back And Biceps! Build a burly back and powerful biceps with this video workout from James Grage and Whitney Reid! This is the back workout you've been missing.

The Lean Bodybuilding Science are immense Glucose test supplies the positive impact it has Lean Bodybuilding Science the quality of Lwan life is Liver cleansing diet. However, the associations that many people have with building muscle Bodybuilving a Bodybjilding body, bulky shoulders, bulging biceps and a limited range of motion. This depiction is wrong and if uninformed can lead to you avoiding an essential part of fitness training. So, from hereon we want you to think of building muscle simply as strength training. Getting stronger, improving day to day functionality, enhancing the overall quality of your life and slowing down our natural ageing process.

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