The Basics: Becoming Lean
Becoming Lean Requires:
- Calorie Manipulation - Calorie Deficit
- Prioritizing Nutrition and Exercise!
Acquiring a certain body fat is needed to become lean. Lean is considered to be around 8-12% body fat. Body fat is the 'Fat', not muscle. So, when you're trying to become lean, you will lose a little muscle, but if your protein intake is high, you should maintain and grow muscle still. You don't have to starve yourself, just know what to eat, eat properly I should say, maintain a calorie deficit, and workout. Working out is also needed to maintain a lean body because it's hard to rely on life itself without exercise. Exercise promotes fat burning, so it's much easier to achieve a lean body state with exercise as opposed to not exercising. And working out tones your muscles, making you look a whole lot sexier.
HIIT, Cardio, Weightlifting, is an effective way to burn lots of calories to burn fat and tone up your body. Along with calorie deficit, you'll be losing weight like it's water. Staying consistent with your workouts will help you keep and maintain a low-toned aesthetic physique.
A diet is needed for sure, but you don't have to restrict or eliminate any type of nutrient. Such as carbs. You don't have to refrain from eating carbs. Carbs are very good for us, and when we deplete carbs, it makes us look flat and it provides strength and energy, so it's important to consume. However, Don't consume a lot of it. Overconsuming any type of nutrient is bad. That's just logical. Don't eat too much of anything. Don't excessively consume carbs, fats nor proteins. High protein intake is ideal for a higher metabolism to increase fat-loss, but you must pinpoint your nutrition - properly manipulating calories and macros to achieve a certain body state or condition, or physique.
You can track your calories or macros by using a calorie-tracking app. By tracking calories or macros, it gives you an advantage because you can properly track and manipulate your calories and/or macros. This is important for many reasons:
1) Many people don't realize they're eating to much
2) It gives you the information about the food such as the nutritional values. Macro and micronutrient information, calories and much more.
3) Promotes the right decision for you
If you are tracking your calories, it'll be much easier to select the rights foods, to decide when to eat, to figure out how much calories are needed, and much more. You can also follow a protocol called, "IIFYM - if it fits your macors." IIFYM is an excellent dieting method because it gives you freedom and allowance to consume whatever you want, as long as if it fits your macros. When using an app, and using the iifym method, essentially iifym means that you can eat whatever in sight and as long as you don't overeach your calorie goal for the day, you should be fine for weight-loss. Now this may or may not work for you, but the fat-loss protocol works by being in a calorie deficit. So if you're using iifym method, set the iifym method in a calorie deficit phase, so within the iifym, eat whatever you'd like til you reach your calorie goal. Once you've met your goal, you no longer eat. You stop there and continue on until the next day arrives and repeat. That's iifym but it's not ideal considering you can eat whatevers as long as if it fits your macros, but you should focus on healthy foods, consume healthy nutrients to properly nourish the body.
You essentially want to avoid all junk foods, and eat healthy as possible. Eat vegetables, lots of it! Vegetables are loaded with fiber, which is essential for gut health, and is the powerhouse of nutrients - Veggies contain a lot of vital nutrients that help nourish our bodies. It'll also keep you full longer compared to junk foods. You cannot go wrong with it. Secondly, drink water. Lots of it. Water is important and most people are dehydrated without even knowing. And water is a filler, making you feel full throughout the day to combat binge-eating, cravings or indulging.
The Easiest way to control your eating habits and to stay on track is to do meal prep. Make your food and place them in the fridge so you have about a weeks' worth of meals. Breakfast, lunch, and dinner will be made properly with the right amount of nutrients, macros, and calories. This has to be the easiest way to control calories and hunger and so forth because this will keep you accountable.
- Eat your Vegetables; Veggies are the #1 foods along with fruits to nourish your body, combat illnesses, and much more. Low on calories, great for the body and mind, and a powerhouse of nutrients.
- Workout; Working out promotes fat-loss and tones up the body and muscles. Why not utilize this?
- Eat proper, don't overeat, eat in a calorie deficit, and maintain that lifestyle. (Prioritize nutrition).
It's not rocket science to achieve this summer's body physique. It's just that many people fail to see the reality of how this works. They cannot endure the challenges that come along with it. It's too uncomfortable for them to proceed. Yes, it'll require sacrifice and change, which is needed to help break any bad habits you have because you have to see this from a different perspective. If it was easy, everyone would be lean, ripped, and muscular.
Quick Tips
- Don't overeat
- Eat til you're satisfied! Don't indulge in food. Eat until you're satisfied. Don't excessively consume those calories.
- Track your calories/macros
- Don't listen to your cravings
- Natural sugar comes from fruits - got a sweet-tooth? Fruits! fruits are healthy so eat them.
- Drink lots of water
- Low-calorie foods
- Be wise on the OILS!
- Be wise on the nuts and seeds!
- Careful on fast foods, they're junk foods essentially - processed junk.
