To be able to keep your body fat low at the same time as putting on lots of muscle requires lots focused training and proper dieting:
1. The best way to build lean muscle mass, is to do high intensity, strength training workouts. Doing compound exercises and combining these with HIIT (high intensity interval training) cardio exercise is the mother of ultimate muscle gain and fat burning.
In all my years training in the gym trying different methods, reading different articles, through trial and error, this combination provides the perfect "1-2 punch" for optimal results.
You see, the key here is to boost your metabolism, get the energy flowing, to enable maximum hormonal response and secretion of:
-HGH-human growth hormone
-LH-luteinizing hormone(testosterone)
-Thyroid hormone
-Increased Leptin sensitivity
-Increased Insulin sensitivity(insulin levels decrease and energy increases)
*** Start your workout with HIIT, anywhere from 20-45 minutes. For a good "HIIT workouts" search this term on google.
*** Move right from your HIIT to compound exercises.
- 3-5 exercises is optimal
- 3-4 sets each exercise. So you are looking anywhere from 9-20 sets in total.
- each set should be 10-12 repetitions.
So when performing compound training, do 1 set of EACH EXERCISE back to back. No break until you complete every set.
*Example: Let's say you are doing: squats, deadlifts, bench press and dips.
You will do 16 sets in total(4 sets each exercise): Start off with 10 repetitions of squats, then 10 reps of deadlifts, 10 reps bench press, 10 reps dips NO BREAK==> 10 reps squats, 10 reps deadlifts, 10 reps bench press, 10 reps dips.
Keep going until you complete all 16 sets. The training is fatiguing and intense but the results are unbelievable!
2. What is equally important is your dietary intake: You want to incorporate proper supplementation in your pre and post post workout regimen. Through all the studies and personal experience with supplements I can say that the best combination includes:
Pre-workout:
-Protein supplement: 30g
-ECGC(Green Tea Extract): 1 serving
-Arginine:5g
-Caffeine supplement:1 serving
Post Workout:
-Whey Isolate Protein Powder(fastest absorption for immediate muscle recovery):30-40g
-ECGC(Green Tea Extract):1 Serving
-Arginine:5g
-L-Glutamine
I have provided you with a perfect dietary/exercise plan. It's up to you to put this formula to work and experience amazing results. Note: You'll want to try and train at least 3-5 days/week for the best lean muscle gains.
Pay very close attention here-
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