The Real Truth Is…
Getting lean is not an easy feat to conquer. Make no mistake about it, this is NOT a walk in the park. Especially if your plan is to stay lean and are not just looking for another “fad diet” or quick fix.
Please, don’t let that intimidate you or let it become a barrier to achieving your goals. Just because it is not easy does not mean it is impossible. Remember, the only way to grow is to get out of your comfort zone and do whatever is necessary to achieve your goals.
That being said, getting lean is going to require dedication and commitment to adopting new lifestyle habits. But the one thing that it’s going to be the difference maker is sacrifice. My father always told me, “No sacrifice, no victory”. Who knew four simple words could have such an impact?
Ok, apologies I got a little emotional there for a second. So going back to getting lean, there can be so many lies out there about what you should and should not do. It can get pretty confusing and overwhelming. Especially if someone’s just looking to start out.
What You Probably Know…
My guess is you are already familiar with the whole weight-loss aspect of things. If you are not that’s fine too. But, most individuals are already aware or have been told certain things when it comes to losing fat and getting lean. Concepts like eating more protein, eating fewer calories, reducing sugar, etc…
These are all great tips and good strategies to start out with but they don’t tell the whole story. While these are beneficial and have some truth to them, I am going to reveal four key things that not everybody tells you about. Keep reading because here are the four secrets to getting lean…
1. Move More, Don’t Eat Less!
The point I want to emphasize here is to create a calorie deficit mainly through exertion and NOT STARVATION. Instead of focusing on restricting food so much how about you start moving more. This will allow you to eat more and still lose weight.
Being “active” is not just exercise. Things like chores, walking, standing, and doing chores are all considered activity and movement. This is exactly what separates the lean from the rest of the pack. They subconsciously move more and are always on-the-go.
The biggest lie most people believe is that to get the best results and accelerate their fat-loss they must go to drastic measures. So what do they do? Drop calories significantly and increase their exercise tremendously causing their metabolism to drop significantly.
Unfortunately, the body takes a major toll and three things end up happening:
- Loss of muscle.
- Minimal loss of fat.
*Get an activity tracker and increase movement instead (10,000 steps/day)
Just remember, always keep calories in check and try not to think about food. It is going to be a rough time but thinking about it does not make it any better. Go for a walk, take the stairs more often, park further away, and if you work a desk job read my post here.
2. Don’t Be Afraid Of Fruit!
Fruit is not the evil that everyone claims it to be. Fruit does not make you fat nor the sugar naturally contained within it. Keep in mind fruits and donuts are very different. This is one of the biggest misconceptions I see, and no matter what we do to change this perception it just does not go away.
Fruit is a vital source of many nutrients and crucial vitamins/minerals. It is also extremely filling and most often times has a low-calorie density. So, who again was that genius that claimed that fruit makes us fat and we should avoid it? No idea, but it does not matter.
I always like to think of our ancestors. They ate TONS of fruit and vegetables all the time plus they moved a lot too. Did they ever develop all the health conditions we see today or were extremely overweight? I don’t think so.
There are some fruits that contain higher amounts of sugar and can cause a higher rise in blood glucose levels but that should NEVER be the sole reason to justify not eating it. If that’s the case then stick to berries, apples, and pomegranates. There you go, problem solved!
3. You Need To Sleep!
I know, I know easier said than done right? Believe me, I struggle with this one too. But if getting lean is your goal you need to begin prioritizing your sleep. This is a critical aspect of our lives and it is often underrated. Ideally, you want to ensure you are getting somewhere between 7-9 hours daily.
There are a couple of strategies you can start implementing today to ensure a full night’s rest. Besides high-quality supplements which I’ll tell you in a bit you can start doing the following:
- Set up a daily sleeping time.
- Turn off blue light exposure 1 hour before bed.
- Limit caffeine intake after 3 pm.
- Sleep in a cool environment.
- Don’t exercise too late in the evening.
- Don’t eat a big meal before bed.
- Limit alcohol and drinks before bed.
*There are a lot more tips but these are just a few for you.
Make sure you are getting adequate Magnesium and consider taking these two supplements (I take them daily) for adequate sleep:
*Try them and thank me later!
Another reason why sleep is crucial to getting lean involves insulin. When we don’t sleep enough we tend to get hungrier and our hormones fall off the wagon causing weight gain and cravings. So ensuring a proper sleep will keep your hormones happy, great recovery, and optimal fat burn.
4. Do Resistance Training (Heavy)!
Circuits and lightweights are not the answer here. While they may have their place in a workout program we need to be as efficient as we can be with the way we train to get lean. Yes, circuits and lightweights work and burn calories but it is much more than that, let me explain…
Many individuals think that lifting heavy weights is only for those who want to “get big” or gain muscle but not to get lean. This is totally wrong! Unfortunately, this mentality is what keeps many women away from ever lifting a dumbbell in the first place. Let me tell you the treadmill is not the answer.
Building muscle is actually what allows you to burn more calories by doing nothing. Muscle is metabolically active which means it requires energy to maintain. This is a win-win scenario for you. Imagine burning additional calories at rest and achieving a higher metabolism just by lifting heavy weights.
You need to be focusing on building lean muscle (this goes for women too) and progressing in order to get lean and lose weight. Get to the gym, keep your session short and intense, and focus on your nutrition. Take whey protein after training to speed up the recovery process.
There You Have It!
Hopefully, you are now equipped to tell the world that you no longer believe those clear misconceptions. Tell them how you can eat fruit and lose weight and how you can move more instead of eating less.
Now, you know my four secrets to getting and staying lean. These key strategies are what I have found to work best for long-term results and to make it easier for you to make a lifestyle change to achieve whatever you set your mind to. Take it one step at a time, focus on progress, and get lean!
So now let me ask you…
Which of these secrets did you not know?
Where you afraid of fruit or heavyweights before?
Did this post help you in any way?
Are you ready to get and stay lean for life?
Let me know below!
Please share this with anyone who might benefit!
P.S. If you would like to get personalized nutrition coaching from me just fill out the free form and let’s get to work.