GETTING LEAN MEANS that you are purposefully trying to lose fat, and not muscle. There are four things you need to do to achieve this goal.
GET LEAN COMPONENTS
Diet
Hydration
Getting the right workout routine
Rest/recovery
Like building muscle, there is no quick fix and it will take time and effort to achieve a lean body. The majority of your muscle mass and body fat has already come from what you’ve been doing prior to getting Lean, so now is the time to look at what you’re eating to burn the fat away. If you get the components right, it will be a lot easier to reduce fat and keep the muscle you already have.
Scientists say that getting more protein-rich foods into your diet is an effective way to lower your appetite, give you a feeling of fullness, and burn the fat, especially belly fat. They also say that a high-protein diet can preserve muscle mass during weight loss.
FOODS HIGH IN PROTEIN
Lentils
Oats
Peanuts
Pumpkin Seeds
Quinoa
Tuna
Broccoli
Brussel Sprouts
Cottage Cheese
Eggs
Fish
Greek Yoghurt
I recommend a more plant-based diet, but this doesn’t mean ‘vegetarian’ or ‘vegan’, neither does it mean eliminating food groups or lean sources of protein in totality. It’s an eating style that emphasises real, whole foods that come from plants.
EAT MORE
Vegetables: kale, spinach, tomatoes, cauliflower, potatoes, squash
Whole grains: brown rice, oats, quinoa, barley
Legumes: peas, chickpeas, lentils, peanuts, beans
Plant-based protein: like tofu, nuts and nut butter seeds
Fruits: Green apples, citrus, berries, kiwi
Unsweetened beverages: coffee, tea, sparkling water
EAT LESS
Fast food
Desserts and sweetened beverages
Refined grains: white rice, white bread, refined pasta
Packaged foods: cookies, chips, sugary cereals
Processed meats: bacon, sausage
A more plant-based diet is the way to go – it’s a holistic approach to better health. Fad diets don’t work because they’re motivating at first but require deprivation; a recipe for disaster!
I noticed a big difference quickly after starting an increased plant-based diet. I feel more present, have more energy, and I have less indigestion.
DRINK
There’s nothing more beneficial for your body, and the amount of fat you can burn, than drinking plenty of water, green teas and even black coffee, which has also been shown to enhance your workout. Caffeine is one of the primary ingredients in nearly all fat-burning supplements. Acting as a central nervous system stimulant, it increases metabolism and boosts the breakdown of fatty acids.
STRENGTH TRAINING
Research has shown that JUMPGA, or rebounder (mini trampoline) training has multiple health benefits, especially when it comes to burning fat. It builds muscle mass, increases strength and burns off the stubborn body fat.
REST TO LOSE WEIGHT
A 2010 study by British economists finds that happy people tend to work harder than others. The tennis player Serena Williams is known for her positive attitude on and off the court, and that translated to her becoming one of the best tennis players of all time. But how did she keep going given all the new demands on her time? She said; “I require consistent, restful sleep in order to be at my best, so sleep was my secret weapon.”
On average, most people get 6.8 hours of sleep per night; short of the 7 to 9 hours that people need, according to scientists. Research has shown that a lack of sleep and rest can contribute to injury, and alter hunger hormones’ So, make sure you get that all-important good night’s sleep and chill out a little more. Even top-class athletes take a day a week to rest – to allow their body to recuperate, repair and to physically (and mentally) prepare for the next week of training.
