8 Tips to Build Lean Muscle and Lose Body Fat

Are you ready to transform your body and achieve your fitness goals? 

Building lean muscle and losing body fat can be challenging, but with the right approach, it’s absolutely achievable. No, you can’t bulk and lean at the same time, but it is possible to build lean muscle and still keep your body fat to a minimum. 

In this blog post, we’re going to give you 8 tips to help you build lean muscle and lose body fat. From nutrition and exercise to sleep and hydration, we’ll cover everything you need to know to get the results you’re looking for. So let’s dive in and start building that dream physique!

1. Eat 4 to 5 small meals spaced 3 to 4 hours apart.

When you eat smaller meals more frequently, you keep your metabolism humming along at a steady pace. This means your body is constantly burning calories, even when you’re not exercising. Plus, eating more often helps keep your blood sugar levels stable, which can prevent cravings and overeating.

When it comes to building muscle, eating small meals spaced throughout the day ensures that your body is getting a constant supply of nutrients to help repair and rebuild muscle tissue. This is especially important after a workout, when your muscles are in need of fuel to recover and grow.

When you eat large meals, your body can only process so much at once, and the excess is stored as fat. Eating smaller, more frequent meals helps keep your appetite in check and can prevent this from happening.

2. Try to drink at least a gallon of water every day!

When it comes to building muscle, hydration is key. Your muscles are made up of about 75% water, and they need water to function properly. When you’re well-hydrated, your muscles are better able to contract and work hard during your workouts. This can lead to more efficient muscle growth and improved strength.

In addition, drinking plenty of water can help you lose body fat. When you’re dehydrated, your body can’t metabolize fat as efficiently, which can make it harder to lose weight. Staying well-hydrated can help your body flush out toxins and waste products, which can help you shed unwanted pounds.

Drinking a gallon of water every day can also help you feel fuller and more satisfied. This can prevent overeating and snacking on unhealthy foods, which can sabotage your weight loss and muscle-building efforts.

3. Avoid fatty foods and foods high in simple sugars.

Fatty foods are high in calories and can contribute to weight gain. When you eat too many calories, your body stores the excess as fat. 

Foods high in simple sugars, such as candy, soda, and pastries, can also sabotage your efforts to build lean muscle and lose body fat. These foods are high in calories and can cause your blood sugar levels to spike and then crash, leaving you feeling tired and hungry.

Instead of reaching for fatty foods and foods high in simple sugars, focus on eating a balanced diet that includes plenty of fruits, vegetables, lean proteins, and complex carbohydrates. These foods provide the nutrients your body needs to build lean muscle and lose body fat without the added calories and unhealthy fats.

4. Do not skip meals.

Your body doesn’t get the nutrients it needs to function properly when you skip meals. This can leave you feeling tired, sluggish, and unable to perform at your best during workouts. In addition, skipping meals can slow down your metabolism, making it harder to lose weight and build lean muscle.

When you skip meals, your body doesn’t get the protein, carbohydrates, and other nutrients it needs to repair and rebuild muscle tissue. This can slow down your progress and make it harder to reach your goals.

Skipping meals can also cause your blood sugar levels to drop, leading to feelings of hunger, irritability, and low energy. This can make it harder to stick to your diet and exercise routine. Instead, focus on eating a balanced diet that includes plenty of lean protein, complex carbohydrates, and healthy fats.

5. Prioritize weight training.

When you lift weights, you’re putting stress on your muscles, which causes tiny tears in the muscle fibers. This might sound like a bad thing, but it’s actually what helps your muscles grow and become stronger. When your body repairs the muscle fibers, it creates new, stronger muscle tissue. This is how weight training helps you build lean muscle.

But weight training doesn’t just help you build muscle. It also helps you burn fat. When you lift weights, your body uses stored fat as fuel to power your workouts. And as you build more muscle, your body becomes more efficient at burning fat, even when you’re not exercising.

Weight training can also help improve your overall health and fitness. It can help improve your balance, coordination, and bone density. And it can help reduce your risk of injury and chronic diseases like diabetes and heart disease.

6. Prepare meals ahead of time and schedule eating times into your daily routine.

When you prepare your meals ahead of time, you have more control over what you’re eating and how much you’re eating. This can help you make healthier choices and avoid the temptation to eat unhealthy, high-calorie foods on the go.

In addition, scheduling eating times into your daily routine can help you stay on track with your fitness goals. When you have a set time to eat, you’re less likely to skip meals or overeat later in the day. This can help you maintain a steady supply of nutrients throughout the day, which is important for building lean muscle and losing body fat.

Finally, preparing your meals ahead of time and scheduling eating times into your daily routine can help reduce stress and save time. When you’re not constantly worrying about what you’re going to eat or when you’re going to eat it, you can focus more on your workouts and other activities that are important to you. Check out our Beginner’s Guide to Meal Prepping blog for more tips and tricks.

7. Stick to 65-70% carbs, 15-20% protein and 10-15% fat per meal.

Carbohydrates are your body’s primary source of energy, so it’s important to get enough of them to fuel your workouts and daily activities. By aiming for 65-70% of your calories to come from carbs, you can ensure that your body has enough energy to power through your workouts and build lean muscle.

When you lift weights, you create tiny tears in your muscle fibers, and your body needs protein to repair and rebuild those fibers. By aiming for 15-20% of your calories to come from protein, you can ensure that your body has the nutrients it needs to build and maintain lean muscle.

Fat helps your body absorb vitamins and minerals, and it plays a role in hormone production and brain function. By aiming for 10-15% of your calories to come from fat, you can ensure that your body is getting the right balance of nutrients to support your fitness goals.

8. Get at least 7-9 uninterrupted hours of sleep each night.

First of all, sleep is essential for recovery and repair of your muscles. When you sleep, your body produces growth hormone, which helps your muscles recover and rebuild after your workouts. If you’re not getting enough sleep, your body may not be able to produce enough growth hormone to support muscle growth and recovery.

In addition, sleep plays a key role in regulating hormones that affect appetite and metabolism. When you don’t get enough sleep, your body produces more of the hormone ghrelin, which stimulates appetite, and less of the hormone leptin, which helps you feel full. This can lead to overeating and weight gain.

Sleep also affects your body’s ability to use insulin effectively. When you don’t get enough sleep, your body becomes less sensitive to insulin, which can lead to insulin resistance and increased fat storage.

Finally, sleep is important for overall health and well-being. Lack of sleep can lead to stress, mood swings, and a weakened immune system, which can all negatively impact your ability to build muscle and lose fat. 

If you need help maximizing your sleep with a natural solution, Night Shred or Night Shred Black is your best bet.

The bottom line…

Achieving your fitness goals takes hard work and dedication, but by following these eight tips, you’ll be well on your way to building lean muscle and losing body fat. 

And if you need an extra fat-burning boost, try our Summer Shred Stack (AND it includes Night Shred or Night Shred Black!). Your muscles will shine through once you shred off that extra fat!

Supercharge Fat Burning & Ignite Your Metabolism - Inno Shred - Inno Cleanse - Volcarn - Night Shred - Inno Spresso - Night Shred Black - Carb Cut Complete - Inno Shred Focus

“3 Supplements That Saved My Sex Life and Supercharged My Performance”

Check out this story from one of our loyal Inno Supps customers on how the Supercharged Male Stack changed his life — in more ways than one!

Not long after my 38th birthday, I found myself experiencing an alarming decline in my manhood. Aren’t your 30s supposed to be the prime of your life? How could I suffer from low sex drive, fatigue, weight gain, brain fog and feeling stressed out and irritable all the time? 

I tried eating better and working out more, but no matter what I tried, nothing helped.

One evening, I was lying in bed with my wife, too exhausted to even think about having sex but still unable to fall asleep, so I jumped on social media. As I scrolled, an ad for the Supercharged Male Stack popped up. 

Call it desperation or a nudge from the universe, but I clicked on the ad and started reading the claims and comments. As I read story after story of men who swore the three products in the stack changed their life, I took the risk and clicked “buy.” 

After three months of consistently taking the three supplements in the Supercharged Male Stack, I can vouch that they really are the best fat-burning supplements for men!

I lost weight and gained muscle, but beyond that, I’m killing it at work, and most importantly, my bedroom is seeing lots of sex and sleep! 

Here is how the three supplements that make up the Supercharged Male Stack gave me my manhood back— and saved my marriage.

1. T-Drive Optimized My Testosterone Levels


I never considered low testosterone could be why I suffered from a lack of energy, weight gain and low libido. I’m only 38, and I assumed drops don’t happen until later in life. 

But after doing some research, I learned that levels start to drop in our early 30s, and many other factors besides age can cause them to plummet.

In my testosterone research, I also read up about natural ingredients proven to help boost testosterone levels. Sure enough, the most effective ones are in T-Drive. 

T-Drive has a total of nine natural ingredients in clinically effective dosages. The ingredient with the most clinical backing— KSM-66® ashwagandha, is a special extract of ashwagandha proven to lower the stress hormone cortisol by 27.9%.

What does cortisol have to do with testosterone? Well, apparently, the stress hormone is a testosterone killer. T-drive contains 675 mg of cortisol-lowering KSM-66®.

But lowering cortisol and boosting free testosterone is just the start of what this well-known adaptogen can do. It’s also shown to supercharge sperm production, volume and motility.

In one study, male patients with a low sperm count who consumed 675 mg of KSM-66® ashwagandha daily experienced a: 

  • 167% increase in sperm count 
  • 53% increase in semen volume
  • 57% increase in sperm motility
  • 17% increase in serum testosterone levels 

There are also nine other natural ingredients in T-Drive clinically shown to boost testosterone levels and sexual performance in men:

  • Boron
  • Zinc 
  • Fenugreek
  • Magnesium
  • Niacin 
  • Vitamin D3 
  • Coleus Forskohlii
  • Tribulus Terrestris
  • Epimedium

I can’t speak for other T boosters since this is the first one I’ve tried. But I can say T-Drive lives up to its claims. I have more energy, and my sex drive has skyrocketed!

To ensure it wasn’t a “placebo effect,” I had my testosterone levels checked before and after taking T-Drive. After three months of consistent use, my free test markers drastically improved.

2. Nitro Wood Supercharged Whole Body Circulation 

Nitro Wood

Until I read up about Nitro Wood, the circulation and blood flow enhancer in the Supercharged Male Stack, I never considered the importance of healthy blood flow.

Our bodies need optimal blood flow for strength and endurance in the gym, mental clarity and focus, energy, and heart health. Plus, healthy circulation is critical for getting an erection and lasting longer in the bedroom. 

According to cardiologists, nitric oxide is your lifeline for improving blood flow to the entire body when and where you need it. The main ingredient in Nitro Wood is called S7™ and may help your body increase nitric oxide production by up to 230%.

Nitro Wood also includes a blend of other natural ingredients that enhance nitric oxide production, relax blood vessels, and/or help support healthy circulation.

  • Vitamin C 
  • Niacin
  • Maritime Pine Bark
  • Cinnamon 
  • Beetroot 
  • Garlic 
  • Grape Seed 

The massive boost in nitric oxide and enhanced blood flow from the circulation-boosting ingredients in Nitro Wood no doubt gave me an increase in performance in the gym, at work and in the bedroom.

I feel more focused, I get better pumps and rep out more weight in the gym and sexual satisfaction between the sheets drastically improved! 

3. Night Shred Black Helped Me Feel Refreshed and Energized

Night Shred Black

I’ve always known sleep is vital for muscle recovery and energy, but I never knew how important rest is for testosterone production and weight management. I guess that’s why Inno Supps included a fat-burning sleep aid with the Supercharged Male Stack.

They have two formulas to choose from, the original Night Shred and Night Shred Black. Both have similar ingredients; the main difference is that Night Shred has ashwagandha, and Night Shred Black has Zylaria™.

Since I was already getting a good amount of KSM-66® in T-Drive, I went with the black edition. It contains Zylaria™, a rare fungus rich in vitamins, minerals, micro-nutrients, amino acids and essential nutrients to help your body relax. 

Zylaria is shown to increase your body’s GABA production. More GABA means you will fall asleep faster, stay asleep longer, and wake up energized with less stress and a better mood! 

Night Shred Black also includes nine other natural ingredients shown to help improve sleep:

  • GABA 
  • Chamomile 
  • Passionflower Powder 
  • Valerian Root Powder
  • (5-HTP) L-Tryptophan
  • Melatonin

It also has a PM Fat-Burning Complex that helps your body burn more fat while you do nothing but sleep:

  • CLA (goFAT®): Shown to stimulate fat-burning in the body.
  • Grains of Paradise (Paradoxine®): Helps boost metabolism by stimulating the body to produce more brown adipose tissue.
  • L-Carnitine, L-Tartrate: Known to help enhance fat burn, improve athletic performance and decrease recovery time from exercise.

Before buying the Supercharged Male Stack, I was like most men and thought I didn’t “need” sleep. It wasn’t until Night Shred Black helped me sleep better and longer that I realized how crucial sleep is for your overall health and “manhood.’

Now that I consistently get 7-9 hours of sound sleep every night, my performance has improved in the gym, work and the bedroom.

I’m also confident that the PM Fat Burning Complex in Night Shred Black is at least partially responsible for the 20 pounds I was able to lose. I no longer have nighttime cravings and wake up with tons of energy to crush my workouts.

The Bottom Line…

After taking the Supercharged Male Stack for 90 days, I’ve experienced supercharged performance in every aspect of my life. 

  • I’ve lost over 20 lbs and put on lean muscle.  
  • I wake up with energy and fewer food cravings. 
  • My focus and concentration have improved. 
  • My mood has improved. I’m no longer grumpy and irritable. 
  • I have more strength and endurance in the gym, and my body recovers faster.

But I’m most grateful for the “bedroom boost” it gave me that likely saved my marriage. My sex drive is back, and I “last longer,” if you know what I mean. 

If you are hesitant, I get it. I was too. 

But I am proof that optimizing your hormone levels, supercharging circulation, and promoting great sleep can change your life. The Supercharged Male Stack really is the ultimate triple-threat male performance booster that will help get you there! 

Check out Inno Supps’ website to learn more and get your supply.

Boost Female Vitality And Wellness from the Inside Out!

Protein: Why Your Body Needs It

If there’s one thing that can help you eat less and increase the chance you’ll lose weight, it’s getting more protein. 

However, approximately one billion people worldwide have inadequate protein intake. This is especially true for vegans and older adults. In fact, one study found that adults aged 50+ only consume about 16–50g per day! 

This number is way too low! Protein is an integral part of any diet and even more important if you are hitting the gym and trying to lose weight. 

A lack of this essential macronutrient can cause:

  • A loss of muscle mass
  • Poor strength and endurance 
  • Hunger and cravings
  • Brain fog and fatigue
  • Slower recovery from workouts and injuries
  • A lower immune response 
  • Thinning hair, brittle nails and dry skin
  • A slow metabolism (which could lead to weight gain or weight loss resistance.)

We get it… being on the go makes it hard to eat enough protein throughout the day. If you are vegan, it can be even harder to consume enough protein.

That’s where a quality plant based formula can help fill the gaps! 

Our Clean Vegan Protein provides 24 g pea protein isolate, the most bioavailable and superior form of plant-based protein. It also features a greens blend, an antioxidant blend and a digestive blend for maximum absorption! It is the perfect option for vegans and those that avoid dairy.

AND… unlike many other vegan proteins on the market, Clean Vegan contains no fillers or artificial sweeteners and is low carb. With Inno Supps Clean Vegan you get nothing but clean whole body nutrition in every scoop! 

PLUS… Clean Vegan is delicious! We promise it doesn’t mean it tastes like dirt.  In fact, many of our customers prefer the taste of Clean Vegan over our best-selling whey isolate Advanced Iso! 

Clean Vegan comes in a wide range of flavors, doesn’t cause bloat, blends easily and can be used in many recipes – like smoothies, protein pancakes and other protein-packed treats! 

Grab yours today for a convenient and delicious way to ensure you don’t become one of the millions that become deficient.

Winter Bulk: 3 Supplements You Need For Gains Season

‘Tis the season for making gains!! While you don’t have to time “bulking” with the seasons, many people prefer to bulk in the winter months.

With sweaters replacing swimsuits and so many high-calorie gatherings during the holidays, winter is a great time of year to increase your food intake and dedicate time to building as much lean muscle mass as possible. 

That said, there is a right and wrong way to go about it. 

The goal of bulking is to go hard in the gym and pack on as much muscle as possible without gaining excess body fat. 

It’s not difficult, but doing so effectively does require a specific strategy….. 

Lift Heavy + Less Cardio + Extra Sleep  + Eat More + Proper Supplementation 

The first three are pretty self-explanatory; it’s those last two where many people get bulking wrong. We’re here to show you how to bulk up the RIGHT way!! 

Eat More Protein

Protein will always be king for muscle growth. Your muscles need protein to grow. Choking down pounds of chicken breast gets old… fast. Not to mention, your muscles need a more fast-acting protein source following a strenuous workout. 

Inno Supps Clean Vegan Protein offers 24g of pea protein isolate, the most bioavailable and superior form of plant-based protein; it also contains an organic greens blend, antioxidant blend and digestive enzymes for clean whole body nutrition in every serving. 

And unlike other vegan proteins on the market, Clean Vegan Protein tastes amazing and is naturally sweetened with Monk Fruit, not chemicals or artificial sugar. 

Supplement With Creatine

Creatine is arguably the most research-tested and proven supplement available for strength and lean muscle gains. It is also crucial for faster recovery, which is needed when lifting heavy during a bulk. 

There are many forms of creatine on the market. One of the most popular is a super-concentrated form of creatine called creatine HCI. 

Inno Supps Max Strength HCl contains 2,000mg of creatine HCI, plus science-backed ingredients that amplify pumps and supercharge circulation. Max Strength HCI is the perfect supplement to add during bulking to help accelerate your muscle-building power and optimize your recovery so you can max every workout!

Amplify Your Lifts With A Pump + Endurance + Focus Formulated Pre-Workout

You must make the most of every lift during a bulking season. To achieve that, you need a quality pre-workout!

Storm Maker contains a unique blend of natural ingredients that will amplify your workouts by giving you clean, hard-hitting energy (without that horrible post-workout crash), increased blood flow for skin-tearing pumps, laser-focused mental drive for stamina and mind-muscle connection, and more strength and endurance so you can burst through plateaus and crank out reps beyond your previous limits!

If your goal with this off-season bulk is to maximize muscle gain while minimizing fat gain, make sure you’re adding Clean Vegan Protein, Max Strength HCI and Storm Maker to your supplement stack!

We hope you found this winter gains guide helpful! Happy bulking season!

Bulking vs. Shredding: What’s the Difference + What do I take?

One of the most asked questions floating around the fitness space is people wondering if it’s possible to put on muscle and lose body fat at the same time. 

The answer isn’t black and white. Sometimes it’s possible to bulk and shred simultaneously, such as when someone has a significant amount of body fat to lose. But typically, it’s recommended to separate the two. 

To help you understand why, let’s break down the difference between bulking and shredding…

What is shredding?

Shredding (or cutting) is when you try to shred the excess fat that covers your muscles without losing muscle mass. This usually requires a slightly different training style, cardio and eating in a calorie deficit.

What is bulking?

Bulking is when you try to put on a good amount of muscle mass/ This typically requires a pretty hardcore training protocol and eating in a caloric surplus.

Knowing the difference between the two, you can see how logically bulking and cutting simultaneously isn’t probable.

That’s because….

  1. You can’t be in both a calorie deficit and surplus at the same time.
  2. You can’t be underfed and overdo it with cardio and endurance training without eating into some of your hard-earned muscle.

That said, there are a few diet hacks and supplements that can prevent you from gaining excess fat during a bulk and others that can help prevent muscle loss (and possibly even promote a little muscle gain) during a shredding season! 

Best Supplement Strategy For Shredding

1. Improve Your Metabolism – Diet and exercise will only take you so far if you are trying to drop body fat. Your metabolism has to be in tip-top shape! The best way to improve your metabolism is to eat plenty of protein, drink lots of water, lift heavy, incorporate HIIT intervals, get plenty of quality sleep and supplement with specific natural herbs designed to boost your metabolism! 

The Thermo Shred Stack is designed with your metabolism in mind! Each product works together to rev up your metabolism, hit fat cells from every angle and amplify fat burn (even while you sleep.) 

2. Tap Into Your Hunger Cues –  The most challenging part of a “cutting” phase is being in a calorie deficit. That is why it’s crucial that you understand your body and become in tune with your hunger cues. Plan your larger meals for times of the day when you know you will be hungriest, drink plenty of water and consider adding in natural herbs that can help suppress your appetite and enhance focus.  

This appetite-suppressing, carb-blocking, intensity and focus blend of natural herbs and nootropics can help with both – and is finally back in stock! Hurry and grab yours before it sells out again! 

Best Supplement Strategy For Bulking

1. Eat Plenty Of Protein – Your muscles are made of protein and require adequate amounts in your diet to grow and repair muscle tissue! Aim to consume between 1.2-2.0 grams per pound of body weight each day, with one serving always being a fast-acting, easy-to-digest protein immediately after lifts. 

Advanced Iso Protein is a quick, easy and delicious way to reach your protein goals any time of day, especially post workout. If you prefer a fast-acting non-dairy protein, this is the cleanest and best tasting vegan friendly protein on the market! 

2. Supplement with Creatine + A Pump Enhancer – Creatine is undoubtedly the most studied supplement in the industry and has been shown over and over to be an effective and safe supplement to help you build stronger and bigger muscles. Add a “pump enhancer” that will increase blood flow during your lifts, and you have a winning combo for muscle gain! 

One scoop of this pre-workout not only contains 5 g of Creapure®, the purest and most studied form of creatine, it is also formulated with Agmatine Sulfate, Betaine, HMB, L-Citrulline, Grape Seed Extract and more for skin tearing pumps, explosive strength and enhanced recovery!


If you are going to attempt this, use caution. You will be training hard on limited calories, which could lead your body to start using muscle for energy. 

One way to offset this is to ensure you are consuming enough lean protein at every meal and supplementing with creatine (this is the purest form on the market) and essential amino acids like these natural BCAAs, to help ensure your body is burning fat instead of muscle tissue!  

Whether you are hoping to bulk, shred or attempt both, we hope these tips are helpful!