Lean Bulking: 3 Steps on how to gain muscle without fat

3 Dead-Simple Steps For How To Gain Muscle Instead Of Fat
Written by Isaac

Fitness could easily be defined as the battle between muscle and fat. The goal is to gain muscle and to lose fat, but that can be easier said than done.

Gaining muscles requires a large amount of protein and calories, but if you eat and exercise in the wrong way, those calories can easily turn into fat instead.

Learning how to bulk without getting fat doesn’t completely start at the gym, though. It starts in the kitchen.

3 steps on how to build lean muscle

1. Clean Eating

Examples of healthy foods

Change is hard at the beginning, messy in the middle, and worth it at the end.

Clean eating focuses on three main food sources, in this order: lean protein, low-glycemic carbs, and healthy fats. You’re looking for high-quality, nutrient-packed foods.

The key word here is lean. It isn’t always fun, but to avoid gaining fat, you need to avoid fatty meats, fried foods filled with saturated fats, and processed foods made of empty calories with zero nutrients.

Some of the best, most nutritiously dense sources of protein include lean beef, chicken, fish, eggs, and whey protein.

Research shows that a high-protein diet, combined with lifting, results in great muscle gain and weight loss, simultaneously.

2. High-Intensity Intermittent Training (HIIT)

Woman in the middle of HIIT exercise

You have a choice. You can throw in the towel or you can use it to wipe the sweat off your face.

It makes sense that a workout called HIIT would hit you hard, doesn’t it? High-intensity intermittent training, aka HIIT, simply means intervals of intense workout and rest periods.

An example would be sprinting for a minute, then walking for a minute or two, in intervals. HIIT has been shown to really help with weight loss, specifically fat loss.

Studies show HIIT stimulates fat oxidation and even suppresses the appetite post-workout, the time most people have to fight not to overeat. It gets better:

HIIT workouts also stimulate muscle-building hormones like growth hormone and even rev up the metabolism.

Check out FitnessBlender for numerous videos of HIIT workouts you can try out. Aim for three days of 20-30 minutes of interval training.

3. Lifting

Man lifting weights

Successful people do what they need to do even when they don't feel like it. Toughen up.

On days that you’re not HIITing, you should be lifting. One thing should be becoming painfully clear at this point: building muscle while losing fat isn’t easy.

Interval training requires you to really get in shape, and when you’re lifting, you should be challenging yourself to go for heavy weights and compound movements, or lifts that require numerous muscles to work as hard as possible.

Remember to switch up your routine in order to keep your muscles awake; they can essentially adapt to a regular routine and begin to grow less.

gaining muscle without fat is That Easy

Building muscle while simultaneously losing fat is as easy as following these three steps. Learning how to gain muscle without gaining fat is easy and all, but if it was that easy, we’d all look a lot better.

The simple fact is it isn’t easy. If you eat smart and train hard, though, you can begin to enjoy the process and see and feel results of your hard work.

Here’s a bonus step: take progress photos and measure your body composition each month. Tracking your progress will keep you in check and push you to continue improving.

Have you been trying to gain muscle and burn fat? What’s worked for you?

About the author


I’m a personal fitness trainer and nutritionist living in sunny Indianapolis, IN. I’ve spent the last 8 years staying at the forefront of the health and fitness industry. In that time, I’ve helped hundreds of people shed the excess weight and get into shape, maintaining their healthy new lifestyle through proper training and eating habits.