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5 Ways To Gain Lean Mass And Lose Fat!

We want to be lean, muscular and sexy, so we said heck with it, let's lose fat and build muscle! Here's a 5 step guide to staying anabolic all day long.

By: Marc Lobliner, Derek Charlebois And Rob Moran

Article Summary:
  • There are many different theories on training and diet.
  • We recommend eating five to eight times per day.
  • The more muscle you have, the more calories you burn.
  • Some people say that you progress physically in the gym. Some people say you grow while you rest. Some people say we never walked on the moon while some people say that frog legs taste like chicken. I think you get my point by now, although the last two made no sense at all.

    There are many different theories on training and diet and when stuff happens. We think that this is just too much thinking for our meaty, muscle-overloaded domes. Thus, we said heck with it. Let's just lose fat and build muscle all the time!

    Let's Just Lose Fat And Build Muscle All The Time!
    Enlarge Click Image To Enlarge.
    Co-Author, Marc Lobliner: 'Let's Just Lose
    Fat AndBuild Muscle All The Time!'

    Forget the science mumbo-jumbo and the geek-speak. We want to be lean, muscular and we also want to make the ladies go, "Hey!" So, here it is. Our guide to staying anabolic all day long. Well, unless you're watching Grey's Anatomy. That show is, in and of itself, a catabolic force!

    dot 1. Eat Frequently: dot

      We recommend eating five to eight times per day, which is about every two to four hours. The science nerds will read studies done on fat, sedentary women and tell you that your meal frequency and the Thermic Effect of Food (TEF) doesn't matter, but as meatheads, we strongly disagree.

    RELATED VIDEO: Video Tip Of The Week!
    Tip #12: Dr. Willey's Meal Frequency Tip!

    This week, Dr. Warren Willey is back to explain the importance of eating smaller portions more frequently to keep your metabolism burning hot. Eating frequently will help to keep your weight in check and help prevent bingeing.
    Watch More From This Series Here.

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    dot 2. Weight Train Three To Six Days Per Week: dot

      The more muscle you have, the more calories you burn. The more calories you burn, the more you can eat and not gain fat! Weight training also makes your body utilize more calories in the post workout period and even a couple of days after the workout for recovery and lean muscle growth.

      By training every other day, you stay in the anabolic, post workout state and this can help you stay lean and muscular year round... assuming you follow rule #1!

    Weight Training Makes Your Body Utilize More Calories In The Post Workout Period.
    Enlarge Click Image To Enlarge.
    Co-Author, Derek Charlebois: 'Weight Training Makes Your Body
    Utilize More Calories In The Post Workout Period.'

    dot 3. Cardio: dot

      Cardio increases blood flow. Blood flow increases nutrient delivery to your muscles. Nutrient delivery helps your body repair, recover and grow lean mass.

      Cardio also helps your body burn fuel more efficiently. Whether it is high intensity or low intensity cardio, do it to stay healthy, lean and very muscular and sexy!

    RELATED VIDEO: Your 12-Week Daily Video Trainer
    Thursday, Week 10: Focus On Cardio!

    Kris Gethin is your own Daily Personal Trainer! Today we will discuss the reason for cardio and why it is necessary to follow the plan exactly.
    Watch More From This Series Here.

    dot 4. Sip Xtend Throughout The Day: dot

      One of the best (and highly recommended) supplements you can take is Xtend. Supplementing with Xtend both during your workout and during the rest of the day increases protein synthesis, decreases protein breakdown, increases blood flow and muscle fullness, and increases fat oxidation and energy; your body becomes a fat-burning, muscle-building machine.

    Author, Rob Moran: 'One Of The Best Supplements You Can Take Is Xtend.'
    Enlarge Click Image To Enlarge.
    Co-Author, Rob Moran: 'One Of The Best
    Supplements You Can Take Is Xtend.'

      Kris Gethin adds, "As the Editor in Chief of Bodybuilding.com, I don't normally endorse a certain product, as I take many varied brands of varying products; however, I have so many people ask, 'What is the drink you have attached to you like a purple birthmark?', I have to highlight that drink is my Grape Xtend from Scivation.

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    [ Click here to learn more. ]

      As a bodybuilder, we are always striving to stay as hydrated and anti-catabolic. I could never drink as much water as required when it tasted plain, so I began consuming Crystal Light. When Xtend hit the shelves, it took Crystal Light's place on mine.

      Because I love the taste of the Grape Xtend so much, I am able to stay hydrated and also get my anti-catabolic properties, glutamine and BCAA's, in the process."

    Bodybuilding.com's Editor In Chief, Kris Gethin Loves His Grape Xtend.
    Enlarge Click Image To Enlarge.
    Bodybuilding.com's Editor In Chief,
    Kris Gethin Loves His Grape Xtend.

    dot 5. Don't Stress: dot

      Stress causes a lot of straight up nasty things to happen to your physique. It increases certain hormones, which can halt fat loss and increase fat gain, it can make you sick, and it can also give you the urge to kick small dogs.

      While you cannot end stress from family, work, and the fact that you have to wait months for another season of "Grey's Anatomy", you can control stressing over your physique and your goals. Just set short- and long-term goals, stay consistent, and it will happen! Results do not come overnight.

    RELATED ARTICLE

    [ Click here to learn more. ]
    Decrease Your Stress!
    Stress is typically defined as an upsetting emotional state characterized by muscular tension, irritability, depression, and more.
    Author:
    Marie Spano

      Just keep at it, enjoy training and eating healthy, and the goals will come! The destination is great, but might as well enjoy the ride there!

    dot
    Conclusion
    dot

    There you have it, Team Scivation's top five ways to stay lean, sexy, and anabolic all day long! So start now and make it your lifestyle to be the best person you can be!

    >The Team Scivation Main Page! Bodybuilding.com Presents:
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    Have you ever considered hiring a diet and training advisor to help you achieve your best body ever or even to get ready for a competition?

    [ Check Out The Team Scivation Main Page Here! ]

    Marc Lobliner, Derek Charlebois And Rob Moran

    Back To Marc Lobliner's Main Page

    Back To The Articles Main Page.

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