How to get lean – everybody wants to know what it takes to switch on their metabolism and turn their body into a fat burning machine. If only it were that easy! Unfortunately, there’s no such switch, magic pill, or hidden secret to share. And one thing is for sure, fad diets DON’T work! Yes, you’ll lose weight initially, but we guarantee you that your results won’t be sustainable.
Building lean muscle and losing fat requires you to look after your body by nourishing it with the right muscle-building nutrients it needs to recover after a workout, as well as an effective training routine. This doesn’t mean that you have to spend hours at the gym every day and eat lettuce leaves for every meal – quite the opposite in fact! Check out our top tips on getting lean and most importantly, staying lean.
1. Incorporate HIIT into your Workout Routine
High-intensity interval training gets your heart rate sky high over a short period of time, making it an extremely effective way to hammer a quick workout whilst torching fat. It’ll also keep your metabolism high for hours after, allowing you to burn fat long after your workout. How does it work? During your HIIT workout, your body works at maximum intensity, meaning your body can’t deliver enough oxygen to your muscles. Therefore, your muscles accumulate a ‘debt’ of oxygen that must be ‘repaid’ post-workout in order to get back to normal. The result: Fat Burn!
20-minute-workouts just 4 times a week is all it takes to see a difference. Say goodbye to the days of hour-long runs, try this HIIT workout and you’ll be burning fat in no time.
- 30 Secs Burpees
- 30 Secs High Knees
- 30 Secs Jump Squats
- 30 Secs Jumping Lunges
2. Prepare, Prepare, Prepare
#Mealprep isn’t just a trend. It’s vital to the success of your fitness regime. It’s all too easy to find excuses and reach for the biscuit tin when you’re tired and hungry, but having your meals prepped and exercise routine in order is a sure way to keep you on track!
3. Get Enough Sleep
It’s recommended that the average active adult should get around 8 hours of sleep per night. Yet many of us fall far short of that, sleeping just 5-6 hours per night. According to a study carried the NHS, found that people who slept between six and eight hours a night had a greater chance of achieving their weight-loss goal than those who slept less or more. So, make sure you’re getting your kip in!
3. Eat More Protein
Protein is essential for the creation of new cells – that’s everything from your muscles to your hair, skin, and nails. When you workout, your muscles break down, meaning you need to refuel your body with the correct muscle-building nutrients it needs in order to grow and ultimately, achieve the lean physique you desire.
The active female is recommended to consume between 0.8-1g protein per lb of body weight. So if you weigh 10 stone (140lbs), you should be consuming at least 112g protein. Given that a chicken breast averages around 25g protein, it can be quite difficult and pricey to consume enough protein through food sources alone. That’s where taking a protein supplement can come in handy.
5. Get Your Vitamins In!
A diet high in protein is all well and good, however, failing to reach your daily recommended intake of essential vitmains and minerals could also jeopardise your lean physique. When the body is malnourished of vitamins, you will start to feel tired and fatigued, meaning you won’t be able to hit your workouts as hard and your results will suffer.
Women often find themselves deficient in:
- Folic Acid
- Vitamin D
Looking for a supplement enriched with these vitamins and minerals could help you reach your daily goal and ultimately, maximise your training efforts.
If you want to kickstart your fitness journey, try IdealFit’s FREE 15 Day Fit Body Challenge here.
- Daily Workouts
- Tailored Meal Plans
- Direct Support from Qualified PTs