Have you noticed there are many people who seem to work out all the time but their bodies never change. In order to get results from your workouts, you need a specific plan of action. How many calories should you eat? How many times should you do cardio? Should you lift heavy or light, high rep or low rep? It’s a lot to think about and can be confusing.
Here are five Getting Lean is Simple if you follow these tips to help increase your lean muscle and reduce body fat.
- You Can’t Get Lean With A Bad Diet– You know the quote, “what you eat in private, you wear in public” is true. Your body composition is affected by your food choices. Processed foods/ junk foods lead to increased body fat. Limit your intake of high carb foods such as bread, potatoes, rice, and alcohol. If you want to get lean you need to eat good quality protein, fresh vegetables, fruits, and healthy fats.
- You Don’t Have Enough Protein In Your Diet-Protein is the building block of muscles. Good sources of protein include grass-fed beef, chicken, fish, beans/legumes, quinoa, greek yogurt, nuts and eggs. WebMD states adults in the U.S. are encouraged to get 10% to 35% of their day’s calories from protein foods. That’s about 46 grams of protein for women, and 56 grams of protein for men.It’s not hard to get this amount if you eat two to three servings of protein-rich foods a day, according to the CDC.
- A small 3-ounce piece of meat has about 21 grams of protein. A typical 8-ounce piece of meat could have over 50 grams of protein.
- One 8-ounce container of yogurt has about 11 grams of protein.
- One cup of milk has 8 grams of protein.
- One cup of dry beans has about 16 grams of protein.
- Make Sure You Have A Well-Balanced Workout Plan– In order to get lean, you need to lift weights to build muscle. Make sure you are working all the major muscle groups. You need to lift heavy enough weights to fatigue the muscle and advance to heavier weights when you no longer feel the challenge in your current routine. Here is a good weight training workout to try: Total Body Strength Training and Core on Fitness Blender. You should also do some sort of cardiovascular exercise to strengthen the heart and burn fat. High intensity interval training is a great way to burn fat in a short period of time. Here is a great workout to try: 30 Minute Fat Frying Bikini Body Workout on PopSugar
- Make Sure You Allow For A Recovery Day –Your muscles actually break down when you work out and recovery allows them to rebuild, repair and get stronger. Always allow a rest day to help build muscle and to ensure you are well rested for your next workout.
- Find Ways To Reduce Stress- Stress can cause an increase in cortisol, decreased muscle and increased body fat. chronic stress can lead to higher and more prolonged levels of cortisol in the bloodstream that have been shown to have negative effects in the body such as:
- Impaired cognitive performance
- Suppressed thyroid function
- Blood sugar imbalances such as hyperglycemia
- Decreased bone density
- Decrease in muscle tissue