So, you want to lose weight but don’t like that bulky bodybuilder look. Perhaps, you are aiming to achieve a lean, healthy and strong physique, but just aren’t sure what to do or where to start.
The truth is, there is a lot of crappy information you can find out there about how to get lean and obtain that highly sought-after six-pack body. They will tell you that getting cut takes hundreds of sit-ups, eating salads and endless runs. Well, if you want to become skinny-ripped, then those tricks might work for you.
However, what we are aiming for here is not just for you to lose weight, but also to get lean and achieve real body transformation. You want to become more toned and lose fat while building more lean muscle.
There is no need to diet yourself to death or run for miles in the heat just to get lean and achieve the body weight you desire. There is neither a secret formula nor a magic trick. Just the right combination of appropriate exercise and dietary changes can go a very long way towards achieving your goals.
We have developed this guide that contains valuable, honest principles and key elements that you can use to get lean and obtain the physique you’ve always wanted. They are very easy to implement and follow regardless of what level you are right now. If you are ready for a full body transformation, keep reading.
What Does It Take to Get Lean?
If you want to tone your muscles and reduce body fat, there are a few things you need to understand.
First, getting lean requires dedication and extreme focus. You can’t just start now and give up the following month or expect amazing results within a week. Second, it takes a great amount of discipline and effort to get lean. So, if you are ready to pay the price, then it’s time to get started.
GOAL SETTING AND PLANNING
- Set Realistic Goals and Make Plans
Let’s begin by discussing how important goal setting is.
No matter what you are trying to accomplish, setting realistic goals is vital. Whether you are trying to get a degree, learn a new language, build your own business or save for retirement, anything worthwhile requires proper setting of goals. When it comes to fitness, there’s no difference.
Part of setting goals is making plans to achieve them, which means coming up with specific steps you have to take to get lean and achieve the body shape you most desire. When setting a goal, you have to claim it. You can write something like, “I am lean, strong and healthy because I workout ___ times a week. I do ___ each day.”
By defining an end goal, making proper plans and identifying the specific steps you will take to achieve your goals, you will be on the right track. When you make a list of the things you want to achieve, whether it simply being able to run a mile or losing 5lbs under a particular time, writing your goals will help you stick to them long-term.
When it comes to goal setting, make sure that your goals are timely and realistic. Setting unrealistic goals will just leave you feeling discouraged and frustrated in the end. It is also important to keep track of your progress in a fitness journal to see how far you have become. This can keep you motivated and work even harder to attain your long-term fitness goals.
- Create a Weekly Plan
Once you are just starting a new exercise or diet plan to get lean, it may be a good idea to have a weekly plan. Weekly exercise and meal plans can be an excellent component to your diet. They can help you stay organized and on track throughout the week.
Keep a journal or just a simple notebook with all your fitness or diet plans for the week. Write out every day of the week, including the exercises you will be doing, the snacks and meals you will be eating and what progress you have made on your plans.
- Make A Nutrition Table
It can be a real challenge to lose fat without losing muscle. It can be difficult to lose stubborn fat, so you need to nail the target calories you’re eating. However, if you know exactly what you put into your body, you’ll be able to have a good balance of everything.
In your nutrition table, record the number of calories you put into your body, the macronutrient breakdown of each snack or meal each day and the timing of calories. Put the grams of fat, carbs and protein along with the total calories for every food item in each snack and meal. Then, create percentage breakdowns of fat, carbs and protein.
It is also important to track your progress, record the food portion you consume and measure your body weight and fat. Of course, every individual is different, so there’s no special diet that works for everyone. Each person has a slightly different breakdown of what is ideal for fat loss, but to be sure, it is a great idea to seek help from qualified experts.
EAT THE RIGHT FOODS
Now that you have an idea of the amount of protein, carbs and fat you eat, you need to ensure that you are eating the right foods, and that they support your weight loss goals and desire to get lean.
- Measure Portion Sizes
When you are trying to get lean and lose weight, it is vital to follow an appropriate diet. Measure portions to make sure that you are eating the right amount. You can consider buying a set of measuring cups or a food scale to help you stay on track with each of your snacks and meals. Although you may not necessarily need to measure long-term or every meal, it will be very essential to be consistent with the measured portions, especially for the first few weeks.
- Understand that Not All Calories are Created The Same
The food you eat is just as important as the calories it supplies. In simple words, everything you put in your body can be categorized as either protein, fat or carbohydrate. These micronutrients will metabolize differently, although they all provide calories. A gram of protein contains four calories, a gram of carbohydrates provides four calories and a gram of fat provides nine calories.
Carbohydrates and fats have a lower thermic effect than protein, which means that your body will burn more calories digesting and breaking down protein than it does with fats and carbs. Furthermore, protein has been proven to boost satiety to a greater degree than carbs.
But even though protein is a vital aspect of a healthy diet, you should never derive all of your calories from that single macronutrient. Fats and carbohydrates are also essential for the overall health of the body. Carbohydrates are the preferred source of energy for the body, and are important for maintaining energy as you train. Nevertheless, cabs also quickly fill up the glycogen stores of the body, so excess carbohydrates in a diet can mean excess fat.
Indeed, the body of every individual works quite differently. Thus, it may be a good idea to experiment with various amounts and types of calories to know what feels and works best.
EXERCISE TO GET LEAN
After knowing the key role of macronutrients in helping you get and stay lean, it is now important to understand which is the best exercise or workout routines to get lean and obtain quality body transformation.
- Integrate Weight Training into Your Fitness Routine
Keep in mind that the greater your muscle mass, the more active your body becomes metabolically. This means that even when you are just sitting around, your body will burn more calories each day because of the increased muscle mass.
Does this sound too good to be true? However, you must understand that the only way to build more muscle is by adding weight training, like lifting weights into your fitness routine. Maintaining muscle mass takes a lot of energy, and weight training is an excellent way to do this.
The more muscle you build, the more calories your body will burn at rest. You can also consider the energy, which is tantamount to the calories you are expending while you are working out, as well as the energy your muscles use to repair themselves after your workouts. Putting it altogether, you will start to recognize why weight training should be at the top of your list.
Therefore, spend a few hours weight lifting every week.
- Select your Strength Training Approach
This goes along with the first suggestion on how to get lean. While every exercise and fitness program will tell you their system is the leading in the industry and the best, it is best to find something that suites you.
You can actually lose fat and obtain a lean body doing circuit workouts, powerlifting, kettlebell workouts, bodybuilding workouts and doing bodyweight lifting workouts. These workouts are all based on strength or weight training which will help you retain your muscle while you’re shredding fat.
So, what type of weight training should you do? Well, all of these workouts work, so you just have to do what you can actually sustain. Combined with sufficient protein intake, this can help you lose fat and get leaner.
If you are looking for an effective way to have more energy, build muscle, burn fat and eventually look stronger and better than ever before, a reputable fitness coach, Sean Nalewanj has developed a program that will help you achieve your fitness goals.
Sean has personally gone through his own body transformation and is passionate about sharing it to others. From being a skinny guy, he bulked up to become a bodybuilder. The program, Body Transformation Blueprint, is not any typical fitness program you can find on the market today. The information is obtained from reliable training journals, researches and studies, as well as his own and other bodybuilders’ experience. The program is designed to help everyday individuals achieve the physique they have been dreaming of.
- Never Overdo Cardio Exercises
Just the same with weight training, your body will also adapt to cardio. Your body will adapt when you run longer and longer distances, which means that it will start burning few amounts of calories when you run longer and farther using less energy. Then, your body will be so good at burning fuel that you will need to perform double the cardio training to obtain similar fat-burning effect.
In case your body is used to running for hours many times each week, you need to cut back. The best way to get your metabolism back to its baseline is to cut out cardio and feed your body more food. When your metabolism is finally in check, you can start manipulating foods to lose weight and incorporate an effective training schedule that will help add muscle to your body.
There you have it! This guide contains literally everything you would need to understand to get lean and ripped. Building muscle and burning fat just requires proper planning and concrete goals with simple actions steps, eating the right kinds of foods and simple weight training you can actually do. It is also best to incorporate the Body Transformation Blueprint by Sean Nalewanyj to transform your body to look and feel better. Regardless of your age or no matter where you are in your fitness requirements, this program is the most logical approach to getting leaner, stronger and bigger.
So, leaning out is not really about deprivation and pain. It is all about taking control of your own body and arming yourself with proper knowledge to get lean.