Getting lean is often confused by many with losing weight. Do keep in mind that getting lean and simply reducing your weight are completely different matters. When you lose weight, you only aim to drop pounds. But when you want to get lean, you have to gain muscle, or at least retain it, while losing fat. Losing fat and gaining or retaining muscle may seem easy, but there is a lot to consider when you plan on getting lean.
Getting lean requires a perfect combination of diet and exercise. You have to balance your diet in such a manner that you do not gain fat yet do not lose muscle at the same time. Moreover, you have to engage in an intense exercise routine to shed the fat. Even the exercises you perform have to be a combination of multiple routines to gain muscle and lose fat at the same time. If you want to get lean, there are a few methods you can use. Let’s look at the most effective ways to get lean:
Consume Calories Wisely
The first and most important thing you have to do is consume enough calories. Do keep in mind that you have to keep your calorie intake just right. If your calorie intake is too high, you will begin packing on fat. On the other hand, if your calorie intake is insufficient, you will feel weak as your body will not get enough energy to last through the day.
If you want to determine how many calories you should consume on a daily basis, you can use a simple formula. Just calculate your ideal body weight in pounds and multiply it by 10. If your ideal body weight is 150 lbs., you should multiply it by 10. So, 150 lbs. x 10 = 1500 calories! If you consume fewer calories, you will get weak, and if you consume more than 1500, you will gain fat.
Cut Down on Carbohydrates
One of the biggest misconceptions people have is that carbohydrates are bad altogether. This is not true at all. In fact, you should consume carbohydrates. However, it is important that you are not consuming too many. To get lean, you need to watch your carbohydrate intake, not eliminate carbs from your diet altogether.
Consume More Protein
One of the most effective ways to get lean is to gain muscle. When you gain muscle, you will automatically burn fat. But when you are on a strict diet, there are chances you will lose muscle as well as fat. To make sure you are not losing muscle tissue, you should consume lots of protein. Try to consume lean proteins to keep the fat off. When you gain muscle, you will automatically eliminate fat and get a lean physique.
Train with Weights
Most people, especially women, are hesitant to train with weights since they are under the impression that they will buff up otherwise. The truth is that weight training actually helps you burn fat as opposed to gaining weight. Of course, you will gain some muscle, but that is what will actually get you the lean body you desire. Combine this with cardio workouts for best results.
These are some of the most effective ways to get lean. Follow these tips to get the lean physique you desire.