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-protein diet experienced better results than participants who consumed less protein daily.
Lean meat, fish, eggs, low-fat dairy, poultry and soy are quality sources of protein. For example, 3 ounces of broiled flank steak contains 23 grams of protein; 3 ounces of skinless rotisserie chicken breast contains 24 grams of protein; and 6 ounces of non-fat, plain Greek yogurt contains 17 grams.
Fill the rest of your daily calorie intake with fresh fruits and vegetables, whole grains and unsaturated fats. Keep your intake of sugary treats, refined grains and saturated fats to a minimum.
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