3 Keys to Getting Lean and Staying Lean

Losing fat in general isn’t the hardest thing in the world. Eat less, move more.

Doesn’t sound too bad, right?

Wrong.

Telling people to eat less and move more is the exact reason so many Americans yo-yo year after year. They starve themselves, run until they pass out, and lose all their weight. Then, 6 months later, they’ve gained more body fat back than they had in the first place.

This has GOT to stop.

To make it stop, we need to approach fat loss differently. We need to not only make a plan to lose fat, but make a plan to keep it off as well.

The key to keeping the fat off is losing the fat in the most sustainable way possible. Let me give you an oversimplification for example. Let’s say Linda want’s to lose 50 pounds. She walks 30 minutes per day and loses the 50 pounds. That is VERY sustainable. After she has lost the weight, she will likely continue walking for 30 minutes per day. If Linda lost the weight eating 500 calories per day, and running for two hours per day, the chances she maintains that after she loses the weight are extremely low. I have a better chance of developing the worlds greatest calves.

It ain’t happening.

Linda needs to lose this weight as sustainably and realistically as possible, and so do you. Here are three keys to getting lean and staying lean.

#1: EAT ENOUGH PROTEIN

Too many people seem to think that higher protein intake is just for meatheads and bodybuilders. Nope. It’s for the rest of us, too. Protein serves so many different functions, but let’s talk about why increasing your protein intake can help you get lean and stay lean.

The major reason protein is important along your journey is because it helps preserve and build lean muscle tissue. Muscle tissue is expensive to maintain. This means that your body will burn lots of calories working to preserve that lean muscle.

More muscle (even a tiny bit more muscle) means more calories burned at rest. The more calories you burn at rest, the easier fat loss is.

This is exactly what I help my clients do. Before most of them work with me, they can’t figure out why they won’t lose fat. Well, the reason they won’t lose fat is because their metabolism is slow. They’re eating 1200 calories per day and are still not losing weight. If that’s not a red flag signaling a slow metabolism, then I don’t know what is.

To improve their metabolism, I have them eat plenty of protein to preserve and build lean muscle.

And as an added bonus, they end up getting that tight and defined look they’ve always wanted.

Unless you’re highly overweight or obese, I recommend getting anywhere from .6-1g of protein per pound of bodyweight. There is individual variance, but I have found that sticking around .8g of protein per pound of body weight works real well for my clients.

#2: LIFT WEIGHTS

Another part of speeding up my clients’ metabolisms is weight lifting. I have preached this 1,000 times over and I will continue to do so. Because it WORKS.

When we lift weights, we send a signal to our body to become stronger and increase lean muscle tissue. This also means that your body will burn more calories throughout the day.

Lifting weights will speed up your metabolism.

The actual muscle tissue that we add to our body doesn’t equate to massive amounts of additional calories burned at rest, but something else is going on when we lift weights.

We don’t quite know what it is yet, but we know that it works.

Take Joy for example. She was a client of mine years back. When she first started working with me, she was lifting but not optimally for the results she wanted. She was maintaining her weight at about 1600 calories. Which isn’t bad, but it didn’t leave her much room to reduce calories if she wanted to get leaner and stay leaner.

So, over the course of 6 months or so, we tweaked her lifting and introduced more protein into her diet. By the end of our time together, she was maintaining her weight at 2800 calories.

What did we tweak with her lifting? Well, we shifted her focus. And this is what I recommend a large majority of you do.

You see, simply lifting weights isn’t going to cut it. I can go to the gym, grab some five-pound dumbbells, and go through the motions, but just because I’m lifting weights doesn’t mean my arms are going to get any bigger.

If I want my arms to change, if I want my body to change, I need to demand it to change based on the exercise I am giving it when I am in the gym.

You need to lift with a different intent. You need to be purposeful. Think about going to the grocery store. If you just need to go to the grocery store, you drive there. You’ve done it hundreds of times. You take the same route and it is almost automatic. You get in your car and next thing you know, you’re there. But what if you want to get to the grocery store in ten minutes, in the middle of rush hour, with road construction? You’re going to be driving with intent, taking backroads, timing lights, etc. Same goes for lifting. You need to use the weights and how you’re lifting them to tell your body to change.

For most people, simply shifting your focus to strength and getting stronger, rather than sweating and getting your heart rate up, will do wonders. Sweating and getting your heart rate up doesn’t really help with getting lean and staying lean sustainably. Would you rather maintain your results lifting three days per week, or running seven days per week?

#3: REDUCE PROCESSED FOOD INTAKE

Hear me out.

Processed food in and of itself doesn’t make you fat. Take a look at the Twinkie professor from Kansas State. The dude ate nothing but a Twinkie every three hours and lost a butt ton of weight. Sure, he lost muscle and he probably didn’t feel well, but the point is that no one food inherently makes you fat.

However, processed foods will make your getting lean and staying lean journey a b*tch. They are engineered to hijack your taste buds and neurological pathways to make you want more and eat more.

You know how it’s really hard to eat a potato chip and not eat another. Almost impossible! Yeah, that isn’t an accident. They intended it to be that way.

Here’s a fun fact for you. There are about 4-5 potatoes in a bag of Lays chips. I don’t know about you, but I could easily down a bag of Lays potato chips. No problem. But eating 4-5 baked potatoes? Forget about it. That ain’t happening.

The point is, whole natural foods help you regulate your hunger and satiety levels. They don’t trick you into wanting more when you don’t need more. They nourish your body and keep you fuller for longer.

Highly processed foods do not. They cause you to crave more and eat more. And to make it worse, they are very calorie dense and lack in quality nutrients.

Does this mean you need to avoid highly processed foods at all costs? Absolutely not. For goodness’ sake, live a little. Eat a cookie.

But, the more processed food you eat, the harder getting lean and staying lean will become.

ABOUT THE AUTHOR

Adam is a fitness professional, baseball fan, and cookie fanatic based in Fort Collins, Colorado. After hanging up the cleats, he found a strong interest in the human body and how it performs. Since then, Adam has been transforming lives through fitness in a fun and encouraging atmosphere. As an ACE CPT and Fitness Nutrition Specialist, he is constantly moved to help people improve in all walks of life.

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How to Ease Back Into Your Fitness Routine

Gyms are starting to open up, and you’re itching to get back in there.

You want to get back to the weights you were lifting before.

You want to hop back on your favorite piece of cardio equipment.

You want to take back your corner of the stretching section.

You want to reclaim your gym, your routine, your fitness, and your health.

I’m all for that, believe me. But we need to handle this blessing with responsibility. If we go into things recklessly, it could end up hurting us.

So, today I just wanted to write you a reminder. I don’t have much to say, other than “take it easy.”

TAKE IT EASY

Yes, muscle memory exists, but your body still takes a while to bounce back. So, you need to make sure you ease back into gym life.

There are a few ways you can ease back when you start lifting again.

The whole point is to reduce your overall intensity, to reduce how hard you push yourself.

You can do this by reducing the amount of weight you lift, sets you complete, or reps you complete.

A good rule of thumb is to reduce all of those by 30-50%. I’ll give you an example. My wife and I went to the gym today, and I know I wanted to go nuts and do everything I’ve been missing out on. Thankfully, I’ve learned my lesson after doing something like that.

When we got to the gym, we settled on a few exercises that we were itching to do since we weren’t able to do them at home with limited equipment. We did deadlifts, overhead press, weighted pull-ups, weighted-dips, and decline sit-ups.

That was it. We just settled on exercises we wanted to do and called it good.

From there, we started by cutting down our sets. Usually, we do 3-4 sets of every exercise, especially when we are following a plan that is designed to get us to a goal. Instead, we did 2 sets of every exercise, not including the warm-up sets.

After that, we reduced our reps. instead of performing 10 reps like we had been used to before the gyms closed, we did 5-8.

Then, we took the weight down. I normally do overhead presses with 135 pounds or more. I did 95.

And, all of that was a bit of a challenge. I knew I could keep going. I knew I could push myself harder. But I also knew that the reduced intensity we applied was still somewhat of a challenge.

So I’m thankful we took it easy. Because we took it easy, our bodies will bounce back, and our strength will return quickly. And yours will, too.

When I was young, and I took a break from the gym for a while, I went all out. I either got hurt or got so sore that I couldn’t workout the rest of the week.

The latter is likely to happen when you push yourself too hard.

You need to remember the long game. You need to remember that you’re working out so you can have a good looking bod AND have a high quality of life. You want a six-pack but you also know you want to move and feel better.

Don’t lose sight of that.

Don’t sacrifice a week or more of workouts for one animal hour in the gym.

Anyway, that’s all I’ve got.

Much love.

ABOUT THE AUTHOR

Adam is a fitness professional, baseball fan, and cookie fanatic based in Fort Collins, Colorado. After hanging up the cleats, he found a strong interest in the human body and how it performs. Since then, Adam has been transforming lives through fitness in a fun and encouraging atmosphere. As an ACE CPT and Fitness Nutrition Specialist, he is constantly moved to help people improve in all walks of life.

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What to do When You've Lost Motivation

The pandemic has us all flustered.

Many of us have lost the will to take care of our body.

We don’t want to workout anymore. We just want to kick back and eat what’s most convenient and tasty.

We are treating the pandemic like some sort of vacation.

AND THAT’S OK.

In today’s article I want to talk about what you can do if you’re in this boat.

So, you’ve lost all motivation to take care of yourself. What do you do?

ACCEPT IT

Listen, this is a really friggin’ weird time for all of us. To some, the world is the same. To others, their world was completely flipped upside down. It’s no wonder a lot of people have stopped caring to do things for their health.

And it is what it is.

I know, you likely expected the “no excuses” response, but really, how realistic is that?

When we are facing times that have our rhythms out of wack, we simply need to accept it and move on. So, if you don’t want to workout, eat healthy, or do whatever else you used to do, accept it. It is a reality. There is no sense in fighting that reality so stubbornly.

But what to do about it?

MOVE FORWARD

A lot of people think that moving forward means getting back to where you used to be. It doesn’t. It literally means “move forward”. Just like it says.

And that’s what you need to do.

One of the things I love teaching to my clients is that significant long-lasting transformation comes from tiny steps taken on a consistent basis. If fitness is anyone’s race, it’s the tortoise’s race.

Tiny changes compound to make big results over time.

So start by making tiny changes. If you currently walk 30 minutes per day, walk 45 minutes per day. If you run 20 minutes, run 25 minutes. If you eat 80g of protein, eat 90g of protein. Be a little bit better week by week.

In fact, that is your assignment and takeaway from this. Find ONE thing you want to improve, and focus on that one thing only. Let’s say it’s increasing the amount of greens you eat per day. Right now you get a serving of dark leafy greens two times per week. Set a goal of getting three servings of dark leafy greens per week. Once that is a habit, make it four, and so on. Once you’re at a point of getting one big serving of dark leafy greens each day without thinking about it, then move on to the next item you want to improve.

It’s not sexy, but it works.

And taking the time to turn those changes into real HABITS will pay off for years and years to come.

DO SOMETHING DIFFERENT

This helps me most when I am in times of low motivation.

As much as I enjoy strength training, there are times in my life when I really don’t feel like it. I am going through one of those times right now.

All I have at home is a set of bands and two dumbbells. Since the gyms are closed, that is what I have to work with.

I know tons of different things I can do to get similar results as I would at the gym. But if I’m not in the gym setting throwing heavy weight around, I just don’t really want to do it.

But I DO want to do other things. So I am capitalizing on that.

Right now I want to do some sprinting. I want to do some explosive work.

Will I lose some strength that I had when I was in the gym regularly? Probably. But that’s ok. That strength will come back. My priority right now is to keep myself from getting lazy.

If you’re finding yourself in a similar situation, I encourage you to do the same. Do what you WANT to do. If you’d rather do a weight circuit with your dumbbells than go on your scheduled run, do it. If you’d rather work on your mobility instead of doing sprints, do it.

Will you sacrifice some specific results that you may have wanted before this pandemic happened?

Maybe.

But the way I see it, it’s far better to keep yourself healthy than to get stuck into the life of a couch potato. When the gyms come back, the more active version of yourself will be ready to go back into that gym. The couch potato version of yourself won’t.

KEY TAKEAWAYS

• Accept that things have changed. It’ll keep you from getting frustrated and going nowhere.

• “Start where you are, use what you have, do what you can.” Move forward, no matter how small the step is.

• Change things up. If you want to do one type of training over the other, then do it. Keeping yourself healthy is the priority.

ABOUT THE AUTHOR

Adam is a fitness professional, baseball fan, and cookie fanatic based in Fort Collins, Colorado. After hanging up the cleats, he found a strong interest in the human body and how it performs. Since then, Adam has been transforming lives through fitness in a fun and encouraging atmosphere. As an ACE CPT and Fitness Nutrition Specialist, he is constantly moved to help people improve in all walks of life.

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Download any of our guides for FREE in the “free” tab at the top of the page.