6 Rules to Get Lean
The key to creating the lean body you’ve always wanted is to build lean muscle while shedding body fat. Sounds simple enough, right? If that’s your goal, use these 6 rules to attain that lean, beach-ready bod.
- Eat 1g of Protein per Pound of Body Weight
Being lean requires muscle and building muscle requires the right building blocks. Enter protein. Your body uses protein to build muscle through a process know as muscle protein synthesis. You can help optimize muscle protein synthesis by consuming adequate amounts of protein through your diet. This can be in the form foods like lean meats and dairy, and through the consumption of protein supplements like whey protein powders. A combination of both foods and protein supplements will be key to hitting your daily protein goals. So, for a 150-pound person, you would consume 150g of protein per day. We suggest using a whey protein isolate when your goal is weight loss.
- Eat 10 Calories for Every Pound of Body Weight
It’s quite simple, use (burn) more calories than you consume (eat). Being in a calorie deficit, eating less calories than you burn, is paramount to fat loss. This can be achieved through a combination of calorie restriction and exercising. To make it even simpler, use this calculation to determine how many total calories you should be consuming daily. So, for our 150-pound person this would equal 1500 calories daily. This may need to be adjusted depending on your activity level, but it’s a great starting point.
- Resistance Training 3-5 Times per Week
Lift weights, use the resistance machines at the gym, or pull out the dusty 10lb dumbbells that have been holding down the floor underneath your bed. Whatever form of training suits you and your goals, just do it! Resistance training is a necessary step in the muscle protein synthesis cycle we discussed in rule one above. Ever wonder why you get sore after working out? That’s partly because resistance training tears down the muscle. Your body adapts by building new muscle to repair the muscle you’ve torn down. This is known as hypertrophy. Resistance training, when paired with adequate protein intake, will lead to an increase in lean muscle.
- Perform 30 Minutes of Cardio Daily
A 30-minute walk. A 30-minute jog. 30 minutes on the treadmill, elliptical, spin bike, or row machine. The modality isn’t important, getting it done is what’s important. Cardio is an invaluable tool when it comes to getting lean. It will help you achieve your calorie deficit, and when done correctly it will use fat as a fuel source. When you perform cardio on your resistance training days be sure to do cardio after resistance training. This will help you tap right into those stubborn fat stores. You can also add a thermogenic fat burner to assist with fat loss.
- Drink 1 Gallon of Water Daily
Most of us have heard that drinking 8 glasses of water a day is the optimal number. This may be a good rule-of-thumb for the average person, but you aren’t trying to be average! Drinking a gallon of water daily has numerous benefits. It can give you more energy, clearer skin, less headaches, less hunger pangs and cravings, improved digestion, enhanced brain function and better physical performance just to name a few. Forgo the coffee, sports drinks and energy drinks and opt for water throughout the day. Your leaner body will thank you.
- Sleep 6-8 Hours Every Night
You’ve worked your muscles out and you’ve given them the protein needed to rebuild and repair. It’s time for the final step in the lean muscle building process. SLEEP. Adequate sleep allows your body time to recover, conserve energy and repair the muscles you break down during exercise. This is why sleep is so important. It’s the part of the process where your body actually does the building. Prioritize sleep to maximize lean muscle growth. Consider adding ZMA to your nighttime routine. It will help balance and optimize hormone utilization while you sleep, aiding in the muscle building process.
Eat protein, consume less calories than you burn, workout 3-5x weekly, do cardio daily, drink a gallon of water daily and prioritize sleeping 6-8 hours every night. Follow these 6 simple rules and you’ll be the envy come beach season.
Pro Tip: The more lean muscle you put on, the higher your metabolism will run. This will make it easier for you to shed unwanted fat and to keep it off for good. Allowing you to show off that lean beach-ready bod year-round.