If you want to lose fat and get your body as lean as possible, the truth is that you need to put some work in. This won’t be easy, but in the end the reward will be high and all that hard work will be absolutely worth it. To get leaner, you have to put some effort into training, eat smart and always be aware that burning calories is what matters. Things like “dirty bulks” will no longer be a thing, where you stuff yourself with junk food, justifying it all just having a cheat day.
When you learn how your macros work, the next step is to learn how to dial in them appropriately, but this should in no way make you feel deprived. When you try to get leaner, you shouldn’t cut out entire food groups, nor should you stop doing compound exercises, and you definitely shouldn’t stay on the treadmill and forget about everything else.
You have to push yourself, but you have to push yourself in the right direction. The summer is gone, but the season of getting lean isn’t – as a matter of fact, it’s never gone or over.
So, in the spirit of getting lean, here are 40 tips to help you get leaner and lose some weight
1. Consume More Protein to Get Leaner!
Protein makes you feel full, and it makes you feel full for a longer period of time, when compared to consuming any other macronutrient. If you eat more protein during a low calorie period, you will keep your muscles because it will let you to put on as much muscle mass as you can possibly pack on even when you’re trying to lose weight and get leaner. Also, protein makes your body create more glucagon, which in turn makes your body release stored energy units that will help you work out harder.
But just because you need to eat more times in a day doesn’t mean you should go overboard with the protein. Make sure you consume the right amount per day for your own weight. If you are trying to lose some fat, you’ll probably want to decrease your carbohydrate intake and increase the protein intake to 1.2-1.5 grams of protein per 1lb of weight.
2. Green Leafy Veggies Are Good!
Greens have a lot of nutrients but they lack calories. Also, they’ll maintain your optimum bodily functions by keeping your body’s pH (acidity and alkalinity) balanced. When you want to drop weight, get green leafy veggies in every single meal. If you don’t know what to buy, get collard greens for your cholesterol, kale for antioxidants and cancer prevention and finally bok choy for vitamin A which boosts your immunity.
3. Eat Starch Only After Exercising
Most of your carbs should consist of green veggies, beans and fruits – these are low glycemic carbs but you should also eat some starches – only after your workout. When you want your body to recover and grow, you need simple carbs, especially after doing a lot of lifting.
This is because when you lift, you extinguish the reserves of glucose, which is usable energy and glycogen which is energy your body stores. When this happens, eat your high-glycemic carbohydrates (index 70 or above). These are your typical breads, cereals and fresh fruits.
4. Eat Things That Fill You Up Without Getting You Fat!
This means that you should eat stuff that’s big volume-wise, but low on calories. It will have a lot of nutrients but very little on the caloric side. These foodstuffs are your typical lettuce, spinach, cabbage and broccoli – you can eat them as much as you want, but you won’t be gorging yourself on calories due to their low calorie count.
If you don’t want to go vegetarian, try some eggs. When you beat egg whites enough, they’ll expand and keep you full while you’re not actually consuming a lot of calories. Careful not to make a meringue, though.
5. Drink More Water to Get Leaner!
This one is a no-brainer. When you’re dehydrated, you feel both mentally and physically exhausted. When you don’t drink water and you feel that way, don’t go for the water you keep in that bottle by the wall.
Instead, get some cold water which will provide a thermogenic effect that will let you burn more calories while keeping your body properly hydrated. Here are 10 reasons you need to drink more water.
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