Have you always wondered how those guys with virtually no body fat and washboard abs get that way?
Would you like to know some of the secrets of getting lean and mean? If you’ve been trying and not been successful, you are probably unaware of some of the things that you could do to increase your chances.
Getting lean is not the easiest thing to do. You do have to be committed to both a healthy diet and weight training. Otherwise, you’ll have no chance.
Here are 5 secret tips that will help you get the lean body you’ve been wanting.
Start with a Weight Lifting Routine
You’ll never get a lean body just by only dieting and doing cardio. One of the secrets is to lift weights or do some other kind of resistance training. Crossfit is an alternative, but good ole weightlifting is a good start to getting a lean body.
First, you have to understand this one thing. The more muscle you have on your body, the more metabolically active your body becomes. When your body has more muscle, it will burn more calories per day—even when you’re just lounging and watching the football game.
Of course, muscle just doesn’t appear because you want it to. The only way to build more muscle is to go to the gym and do some targeted resistance training, like lifting weights. Stressing your body by lifting weights will make your muscles get bigger and stronger, in response to the stress.
Your body will use more calories as you gain more muscle. You also will burn calories while you’re working out. When you put it all together, you can see why resistance training is a good way to help you get lean.
Cut out Sugar From Your Diet
Those who have cut out sugar from their diet, particularly the guys who have been on the Paleo diet for a while know how great they feel when they don’t eat sugar.
Everyone knows that diabetics can’t consume it, but what about everyone else? Should we try to cut sugar out completely, or just limit the intake?
Here are all the reasons you want to cut it out of your diet.
- It provides fuel for cancer cells
- It promotes weight gain (you already knew this)
- It makes the body want more food by messing with your appetite regulation.
- It disrupts the “food” your muscles need to grow.
- It can lead to Diabetes Type II
All bad. Nothing good.
The easiest way to cut sugar out of your diet is to stop eating processed food. All processed food has sugar and sometimes, you’d be surprised how much. This includes yogurt, all salad dressings, soda, etc. The list goes on and on. You need to read labels and not buy anything that has sugar listed in the ingredients.
What I discovered is your body will get used to not having everything taste so sweet and eventually appreciate the taste of real food. And to boot, anything with sugar will upset your digestive system,….further proof that you shouldn’t be eating sugar.
Do HIIT cardio
Sixty (60) minutes on a treadmill is NOT what you should be doing. It has been proven not to work like HIIT. The sad news is that you’ve been wasting your time spending hours on a treadmill. Stop because you are sabotaging your effort to get lean.
Twenty (20) minutes of HIIT will do more for you than an hour of traditional, long slow cardio on the treadmill. HIIT is considered to be much more effective than normal cardio because the intensity is higher and you are able to increase both your aerobic and anaerobic endurance while burning more fat than ever before.
Research has shown that eating a low carbohydrate and high fat diet (as recommended in Tip #4) will burn fat during increased cardio exercise, especially cardio such as HIIT.
Minimize the Amount of Carbs You Eat
It seems that every day there is a new study that shows the benefits of a low carb diet, sometimes called the Keto diet. Another version of the same concept is the Paleo diet. Both limit the amount of carbs that you take in.
What you want your meals to consist of is primarily protein and good fat. Yes, you do want to include some carbs, but in a limited amount, especially after a hard workout when your body is depleted of carbs.
A good rule of thumb is to make sure you have protein at every meal and you want to combine the carbs that you eat with protein to create an insulin spike post-workout. This is when the body is primed to use these carbs and protein for a muscle-building reaction by your body.
Several studies have found that during a diet where carbs are restricted and a lot of fat is consumed, up to 70% of the energy required for an activity will come from the oxidation of fat. This will greatly help in burning your fat stores and getting lean.
Take the Stairs. Walk More
It’s something simple you can do every day. Don’t take the stairs, EVER. If you did this one simple thing, you’d go a long way in helping yourself get lean. I’ve even gone so far as to take the stairs when I was staying in a high rise hotel in SF. I walked up 15 stories every day to get to my room…..a little severe but I used to be a stair racer, so 15 stories was nothing. You don’t have to go that far, but there are many instances where you could easily take the stairs a couple of stories instead of taking the elevator.
Walk more. The more you walk, the more active you are. The more active you are, the more calories you burn, and the more weight you can potentially lose. Instead of driving up the street to grab your morning coffee, take a nice brisk walk up and back. If you want to take the family to the park for an hour, skip the gas-guzzler and slap on your favorite pair of sneakers instead. Not only will you save a few bucks on gas, your body will benefit from it.
There are probably other errands that you could walk to. I know I have learned how close my grocery store is, and if I’m not doing a big shopping trip, I’ll walk there. It’s a pleasant walk and makes me feel refreshed.
If you commit to this, not only will you save wear and tear on your car, but your body will benefit from it.
Here is a video of one of my favorite YouTube personalities that helps men with all aspects of their lives. This video concentrates on how to get and stay lean.
So now we’ve shown you 5 tips that can help you get and stay lean. I’ve also included the video from Alpha M who has additional tips on how to get and stay lean.
With all this information, you should have a good idea of some of the things you can do today that will begin to get you on the path to getting lean.
If you’ve got any comments, suggestions. real-world experience, please let us know in the comment section below. We welcome all comments.
See you at the gym.