Get Strong and Lean: How to Build Lean Muscle Mass
To lose fat and gain lean body mass, you need to eat enough protein. A high-protein intake contributes to the preservation and growth of lean muscle when you're reducing calories to lose weight, showed a study in a 2016 issue of the American Journal of Clinical Nutrition. Aim to consume about 0.9 grams per pound of your body weight daily; for a 150-pound person, this amounts to 135 grams spread out over all your meals and snacks. Research shows that a strategy of increased protein, high-intensity interval training and strength training help you simultaneously build muscle and lose fat. A study published in a 2016 issue of the American Journal of Clinical Nutrition put young men on a low-calorie diet, but increased their protein intake significantly and had them exercise six days per week with resistance and high-intensity intervals. After just four weeks, the participants posted notable increases in lean body mass and decreases in fat mass. Those who consumed the higher-prote...
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