How to Get Lean and Build Muscle Fast

When it comes to eating there are thousands upon thousands of articles, ads, and blogs from people who tell you what you need to do in order to get lean and build muscle fast. If you listen closely there are two common denominator between them all which are counting calories and eating the right calories.

If you monitor these two keys in the following ways, you'll be doing exactly what is necessary to get lean and build muscle fast.

1. The average amount of calories necessary for women is 1800 to 2000 per day, for men it is 2300 to 2500 calories per day. If you want to lose weight, cut those calories by about 300 per day. If you want to gain weight, add about 300 to 400 calories per day.
2. Eat healthy whole grain foods with plenty of vegetables and fruit. Protein is good but don't go overboard, (there really is such a thing as too much protein...even when you are attempting to build muscle). Excess protein can be stored in the body as fat, defeating the purpose of getting lean. Eat healthy fats such as those that are poly and monosaturated.
Follow these general rules in conjunction with exercise and you'll be on your way to getting the results you want to get lean and build muscle fast. For a valuable resource that teaches more about your food fuel source requirements, check out...get lean and build muscle fast.

If someone were to ask me what it takes to build muscle fast, I would say commitment, consistency, and proper technique.

We all know that commitment is a necessity to achieve any goal. And of course to build muscle you have to be consistant with your workouts. However to get lean, build muscle fast and be ready for the summer...you NEED to use the proper techniques. Here is one of the most important points of technique:

%u2022 Slow controlled movement - lift in a quick motion, pause, then slowly release to a 3-4 second count controlling the move all the way to the end. Pause again and then repeat the move. Don't just drop the weight on the release. Control it. This makes sure that the muscle is working both in the negative AND positive. This WILL make the muscle work and you WILL feel the difference.

Guys in so many cases lift the weights as fast as they can and lower them just as quickly. Then on the last rep, how many of us have just about jumped out of our skin at the sound of those weights crashing down on top of eachother on the last rep because it's was just dropped and not lowered into place.

You are cheating yourself out of one of the biggest parts of the muscle building process when you perform your exercises like this. Do yourself a favor and slow down, focus on the muscles make them work through the entire exercise and see what difference will show because of it.

If you are interested in more tips about exercise techniques go to ...get lean and build muscle fast and learn more.

The body in many ways is like the energizer bunny. When it is fit lean and in great shape it can keep going and going, and going. But at some point it needs to stop and take a break. It needs to rest.

Rest accomplishes two things....

1. Your muscles get a change to repair and rebuild. Taking a day's rest from working out gives your muscles that opportunity. This allows them to get stronger and get bigger.

2. You entire system gets reguvinated. Sleeping is a prerequisite to building a healthy body and mind. It allows you to stay fresh and keeps you on top of your game both physically and mentally. It's very hard to focus and have excellent concentration while you are working out if you are tired.

Be sure and get your 7 to 8 hours a night in of sleep and rest between workouts in order to get lean and build muscle fast.

If you are looking for more help to achieve your fitness goals, I highly recommend the no-nonsense guide to muscle building. This is an excellent resource full of valuable information that will help you to ...get lean and build muscle fast