How To Stay Lean Year Round And Still Build Muscle (Even Over 50)
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Everyone’s definition of lean will be a little different; when I think of being lean, I think of having a visible six-pack, but can you build muscle and keep the six-pack?
Building muscle when you’re lean isn’t much different from when you’re carrying more body fat. You have to apply progressive overload to your workouts by increasing weight, repetitions, or sets or by some combination of the two.
It's easier to build muscle in a calorie surplus. I do this by keeping my weight in a 10-pound range. I lose fat until I’m at about 10% body fat and then increase my calories, adding weight at the rate of a pound to a pound and a half a pound and continue to do this until my six-pack almost disappears.
This year, I cut 9 lbs in 3 months. So I have one more pound to go, and then I’ll maintain my weight for the summer, after which I’ll spend the next 10 months in a slight calorie surplus.
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