How to Build and Maintain Lean Muscle

lean muscle

The definition of lean muscle mass is muscle which is gained without a corresponding addition of fat or that which remains after fat is shed.  It can also be thought of as the amount of muscle on the body independent of fat, bone and other parts.

If you want to get thinner and lose fat, you have to do exercise that will build your muscles while also burning lots of calories.

It will take a lot of discipline to obtain lean muscle without adding extra fat.  Our bodies tend to add mass or break it down depending on whether you consume more calories than you burn.  The body stores excess calories not as muscle, but as fat.

To lose fat but not muscle, you should decrease your total caloric intake while maintaining an intake of at least 1g of protein per pound of body weight. About 15 percent of your total calories should come from fat.  At the same time, perform daily 20-to 30-minute, medium-paced exercises.

lean muscleCircuit Training is a great way to build muscle while also burning calories through cardio.  Because you are not taking breaks in between your exercises, you are not storing calories into fat and your heart rate increases which increases your metabolism.  Repeat a circuit 3-5 times taking a 1 minute break in between.  Look online for circuit training ideas or check out your local gym.

Swimming works the entire body and is another good way to build muscle and burn fat.  It is also ideal for those who have injuries and or bad joints.  Experts say to swim with maximum intensity for 20 to 30 minutes and then moderate to light intensity for another 20 to 30 minutes.

Boxing like the other two workouts suggested above is a great way to keep the heart rate up.  Whether you are sparing, using your boxing bag at home or one in the gym.  Keep moderate intensity for at least 20 to 30 minutes.

Eating Healthy is so important.  Not only will you lose extra weight but your muscles will recover faster after exercising/lifting weights.  Your energy level will improve throughout the day creating a healthy mind and body.

Try cutting out as much sugar as possible.  Soda, other sugary drinks and alcohol is a good start.  Try lemon water, Good Girl Moonshine, protein shakes and smoothies as a substitute.

protein chartEat more lean protein such as grass-fed beef, poultry, seafood and other foods such as eggs, spinach and other leafy greens.  Have nuts for a snack and cut up an avocado to place on your salad.  Getting vitamins and nutrients from these super foods with help in your goal to build lean muscle.

Although you are trying to get lean muscle you don’t want to cut out all carbs.  Your body still needs energy.  Try for more natural ones, such as  brown rice instead of white, whole wheat etc..  The more natural the source the better it is for your body.

We all have Muscles (fact).  With different body types and how we work them they can all look different.  But lean muscle looks good on everyone no matter what body type you are.  Healthy is Happy.

If you love products made in the U.S.A. and support our military then I highly suggest you check out this site: Natural products to help give your body a boost in creating lean muscle.  I don’t normally recommend products but I love this line and believe these to be some of the best on the market.

Remember discipline is the ultimate key.  Believe you can and you will!

Heather Earles



  1. Just to be hardcore will it harm you if you do circuit training while carrying weights?

    August 9, 2017
    • Jeff,
      A great question. I would say it depends on the weight of your weights and where they are placed. Your body needs a slight break in between exercises. Remember that’s your recovery and breathing time. If, however you have ankle weights or something like them attached to your body I don’t see the harm as long as you’re still allowing your heart rate to drop a little before moving onto your next circuit.

      August 10, 2017

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