Lean in 2017, it rhymes, right? It’s also quite possibly the fitness goal of millions of Americans. As staggering as the fact is, more than 2 of every 3 adults is overweight or obese. According to the CDC 70.7% of adults over the age of twenty are overweight or obese. It doesn’t have to be this year and doesn’t have to be you. Use these Lean in 17 tips to get lean and shatter those numbers.
GET LEAN TIP 1
UP YOUR EATS
I hear people saying all the time how they eat less and less frequently. Well the truth is this could effectively be backfiring on you. Your metabolism works very similar to a fire. Give the fire fuel and it burns big and bright. As the fuel burns down the flame gets smaller and generates less heat. That translates to food and eating, you need to eat frequent meals to keep the metabolism (aka flame) up.
Instead of the traditional three big meals, or even worse skipping meals, aim to eat every 3-4 hours with a goal of five meals. This is your breakfast, lunch, and dinner with snacks between breakfast and lunch and lunch and dinner.
GET LEAN TIP 2
To coincide with the first get lean tip, you need to rethink the reductions in calories. You lose weight in one of two ways.
- Eat less calories so your body has less fuel coming in and resorts to stored fat
- Expand more calories through exercise and physical activity
While both will work, the second is more effective and more pleasurable than most calorie restrictive eating programs. Common advice tells you to drop 500-1000 calories a day. This advice is geared towards those eating poorly and does not call for increased physical activity. There is really no reason for the average person to drop calories below 1300.
Caloric reduction leads the body to store more fat and the metabolism to steadily decline.
Use this simple formula to estimate your caloric needs.
*Protein .5 – 1 gram per pound bodyweight (4 calories per gram)
*Carbohydrate .5 grams per pound bodyweight (4 calories per gram)
*Fat .25 – .5 grams per pound bodyweight (9 calories per gram)
Use this in conjunction with a resistance and cardio program that calls for at least 4-5 one hour long exercise sessions per week. When you notice weight loss slowing reduce calories from carbs only by .25 grams per pound. Give each reduction at least two weeks to work.
GET LEAN TIP 3
Dehydration occurs when the body does not take in enough fluids. Even small degrees of dehydration can hinder athletic performance, brain function, muscle function, and digestion. According to John Higgins, MD “When you’re dehydrated, it can be difficult for some nutrients and organs like the liver which use water to release some glycogens and other components of your energy stores, so you can actually get cravings for food.” Mild degrees of dehydration can in fact mask themselves as hunger.
If you live in a hot climate or partake in regular physical activity (especially outdoors) aim for .75 to one full gallon of water per day.
As an added bonus drinking enough water can help reduce bloating. Drinking water is not only vital but an easy way to get lean.
GET LEAN TIP 4
DIET IS EVERYTHING
“It won’t kill you.” This usually comes in conjunction with eating something heavy in sugar, processed fats, or worse. While it is true, it will not kill you, it won’t help you either.
Avoid temptation to divert from your clean eating and don’t be swayed by others. Your goals are yours alone and yours to achieve. It’s no different than having a goal to get a college degree and being told “skipping one test won’t kill your studies.”
There is no shame in skipping office potlucks or happy hours, or fast food runs at lunch.
To stay on track do the following
*Prep all meals for the week on Sunday before 5:00 p.m.
*In case of emergency carry around a fiber based protein bar like Quest bars. This avoids making last minute bad choices and as a bonus fiber based bars don’t melt in your car or purse.
*Carry a bottle of water with you
*If you maintained clean eating all week allow yourself a cheat meal that removes all of your rules. You earned it so pizza, burgers, ice cream, and the like are fare game. Cheat meals can also be a metabolism booster. What’s better than still getting lean with the foods you love?
GET LEAN TIP 5
SUPPLEMENT YOUR GET LEAN EFFORTS
While most “diet pills” are dangerous and junk science, there are valid supplements with proven results to help you get lean.
Green tea extract 500 mg twice daily (95% polyphenol content and a 45% active EGCG content)
Caffeine 200 mg twice daily (taken with green tea extract)
Acetyl-L-carnitine 1500 mg twice daily 30 min before meals.
Use these fitness tips to get lean in 2017 and 2018 and beyond. In conclusion, here are three bonus tips to take with you in your get lean journey.
- Do HIIT cardio three to four times a day either after resistance training or first thing in the morning.
- Ditch the treadmill and look for forms or cardo like swimming and boxing that not only challenge more muscle groups but use more calories for energy.
- Do short bursts of cardio such as running in place between your weight lifting sets instead of resting.