Train to Gain Lean Muscle

Notice a difference between the body types of these two runners?  They are both world class runners who spend countless hours training.  So why the difference?  Is it simply genetic?  While we cannot deny that to a certain extent our bodies are defined by genetics, we can exert a significant amount of influence over our physiques. 

The runner in the photo on the right is Usain Bolt, world record holder in the 100 meter dash.  The runner in the photo below is Dathan Ritzenhein, a world class distance runner who held the American record in the 5000 meters and competes at an elite level in the marathon. 

Both men have made successful careers out of running by adhering to strict and rigorous running and training regimens.  So why such a difference in body composition?  Type of training is a significant factor.


We both LOVE running and we both run long distance, but we also acknowledge that piling up the miles and hours of cardio exercise comes with a trade off to "physique" training.  When we go "long distance" with cardio in terms of miles covered or time elapsed, our bodies need fuel. Our bodies use both fat and muscle for long distance fuel.  So some of that muscle that we work so hard to gain is actually being used as fuel when we are training long for a half or full marathon.  Is that bad?  It depends on your goals.

The point is that for most of us our time is limited so we want to ensure that we are training most efficiently to achieve our health and fitness goals.  For many people, their goal is to be healthy on the inside and to achieve a healthy weight with a lower body fat percentage.  And most people, when asked to choose which of the two runner's body types they would prefer to train to achieve, will choose the more muscular runner. 

The good news is that you can influence which physique you are going to work toward by the dietary and training choices you make.  Notice that we said "work toward".  A world class athlete is in a sense a genetic anomaly, but we truly can make a very noticeable difference in our body composition and appearance by our training approach.  A combination of training with intensity (such as metabolic training or high intensity interval training), resistance training with moderately heavy weights and clean nutrition is the fastest and shortest route to a lean and fit body.