The 9 Rules of Getting Super Lean

#6. Include High-Protein Post-Workout Meals

If you starve yourself after a strength workout, you’ll risk your recovery and prevent optimal growth. Contrary to that, consuming 20-30 grams of protein within an hour after your workout will help you build lean, fat-burning muscle and support faster and better recovery.

More muscle equals more fat being burned up as fuel due to an increased metabolic rate and higher energy requirements, so that’s another great reason to enhance your muscle building efforts. For best results, pair your post-workout fast-digesting carbs with 30 grams of protein powder right after you finish your training.

#7. Use Nitric Oxide Supplements

Nitric oxide is a compound that acts as a signaling molecule in the vascular system, dilating blood vessels and increasing nutrient and oxygen delivery to all muscle cells. These benefits are crucial for athletic performance since they increase your endurance and strength. There are a number of nitric oxide supplements on the market now, and their main ingredients are arginine and citrulline, which are amino acids that act as potent nitric oxide precursors.

Taking nitric oxide supplements before your training session will enhance your blood flow, support your pump, increase growth hormone levels and speed up your metabolism, but another great time to utilize the superpowers of nitric oxide is half an hour before you go to bed (a 5-10 gram dose will work great). That way you’ll also stimulate the burning up of fat as fuel together with improving your results at the gym.

#8. Use Cardio Wisely|

First of all, you should know that cardio training is most effective at promoting fat-burning hormonal activity when it’s done on an empty stomach. Fasted cardio stimulates the release of norepinephrine, which allows for optimal fat-burning. So the best way to avoid fat storage is to perform 45 minutes of cardio on an empty tank, preferably in the mornings before breakfast.

We encourage you to drink a cup of unsweetened coffee before starting the workout since caffeine will furthermore increase the fat-burning potential of cardio, and HIIT cardio is the no.1 enemy of body fat! Needless to mention, the only road to shedding a significant amount of fat is by pairing cardio with growth-promoting resistance training, so don’t rely solely on your cardio sessions to do all the work.

#9. Avoid Оvertraining

Different goals demand different training styles. And regardless of your goals, effective training begins with choosing the right exercises and workout duration. When fat loss is your priority, you should emphasize big compound movements that target major muscle groups and train until you’re decently fatigued, but not completely dead.

Overtraining has a reverse effect on your efforts by lowering your levels of anabolic hormones, slowing down your recovery and putting your lean muscle mass at risk – don’t forget, you need to maintain those muscles in order to keep your metabolism running high. This doesn’t mean that your workout shouldn’t be as intense as possible, it simply means that you would benefit the most by limiting it to 60-70 minutes. More is not necessarily better.

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