Lean Gains is a term that means that you eat and exercise enough to gain muscle and at the same time avoid fat.
While aiming to lose weight, the main thing is achieving a level where you burn more calories than you consume.
So this means that when you are working out, you maintain a calorie deficit of around 5-10% and on rest days, the calorie deficit percentage goes up to 20-25%.
It is important to remember that when calorie intake is cut and the body starts becoming lean, high intensity training becomes difficult. The deadlift is one of the best exercises for bodybuilding and it targets the maximum body parts including lower back, forearms, quads, hamstrings, and gluteal muscles. When targeting the hips and legs, the best way to stay in shape is by doing squats and leg press. An effective strength training exercise, chin-ups are done for the upper body conditioning that target the biceps, lats, middle back and forearms. For building the middle back, there is no alternative to the rows strength training exercise. During the lean gains program, there would be two or three days in a week when you won’t be exercising. The main point of lean gains or any other weight loss program is to make exercising a stress-free experience.
Unfortunately, gaining muscle at the same time as losing fat (or vice versa) is virtually impossible, or at least difficult (more difficult the leaner you get too). To gain mass you need a surplus of calories, this much we already know, but timing can play a role too. Fasting has been shown to be more muscle sparing than a calorie deficit and by alternating between fasting and eating a calorie surplus you can actually gain muscle and then cut fat. People make the mistake of thinking that to gain muscle they need as many calories as possible. In other words, trying to rush the process will just mean that you add extra fat unnecessarily.


Try to keep your calorie surplus at an optimal level and aim for only an extra pound of muscle each week. Fasting has been shown to increase levels of testosterone in men and therefore, fasting prior to a workout can be a good way to force your body to build more muscle. Of course training on an empty stomach can cause you to run out of energy sooner too, so this tip isn’t for everyone, but try it for yourself and see. The best bit is that weight lifting increases testosterone, so even if you don’t care what your legs look like, a leg workout may aid overall muscle mass.
Stick to consuming your calories through whole foods (like veg), add protein with whey powder if you want and aid your recovery by getting lots of vitamins (whether through fruit, tablets or both). At the very least this strategy will reduce bloating and make you look leaner even if you do have to put on a little bit of fat!
Most of the people have got a problem because they always think about building muscles overnight. In my opinion the valuable info you stated in fasting header is the most important factor to lose fat while you drill to attain muscles in the gym.
Personally I train biceps with chest because my triceps is too exhausted after chest workout. It was expected that to gain muscle, building mass was important and eating foods rich in fats was the only way to do that. This means you end up burning around 2500-6000 calories than you consume in a week and this again depends on age, weight, height, gender and many other factors. The main thing is to eat more carbohydrates on the training days and restrict these on rest days. This needs to be done at least 3 times a week and each session should not be less than 45 minutes.
If you continue high-intensity training at this point, then you end up feeling overtrained, exhausted and low on energy.
For such days, it is essential to consume only two high protein and vegetable meals. Olive oil or coconut oil can be used to cook the meals as these contain carbohydrates and the same is also there in vegetables.


But a muscly body only looks good if you have a nice low level of body fat so that those nicely toned muscles show through.
Your body will be more focused on muscle synthesis 5 hours after a workout than 24 hours after it. Eat pre-workout and then eat a calorie surplus in the hours after a workout right up to bed time. But your body can only build muscle so fast and as soon as you start consuming too many calories for your body to put into muscle creation, you risk them being stored as fat. But in 2015, this scenario has completely changed and a new concept called lean gains is becoming popular among celebrities to gain muscle and not fat. The said percentage will help in weight loss and at the same time, also not make one feel starved. Those who are skinny or ectomorphs should stay away from this program as intermittent fasting is definitely not for them. Not only supplements are important or not only drills are important but you need to focus and manage strictly your diet. Read on to know exactly what lean gains is and what all is involved in this weight loss program. Instead of eating 6 meals a day that most diets recommend, lean gains involves eating two to three meals and fasting for 14-18 hours a day. It is only for those who are already bulky or have excessive fat in the body as dieting will not harm them.



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