How to get lean
I know you want to get lean. I know you’re sick of waking up, looking in the mirror and wondering how are you going to get rid of that stubborn belly fat and fat around your chest. It just doesn’t seem to want to shift no matter what you do and now you’re getting frustrated right?
I used to feel exactly like that, and what I thought was if I just trained really hard I would start getting results, but unfortunately training hard is only one important factor. Today I want to share with you what’s going to get you better results.
Why do you want to get lean?
Getting lean is extremely important for a lot of reasons. Some of the reasons may seem silly to some people but you should never be ashamed of what the reasons are. One of the main reasons you should strive to be leaner is because it lowers your rate of most diseases. You reduce your risk of cancer, diabetes, cardiovascular disease, coronary artery disease and that’s just to name a few. When you’re holding less body fat your body is able to produce the right hormones, give you more energy and make you feel better.
Another important reason for getting lean is your self-esteem. Like I said at the start of this post you’re sick of waking up and looking in the mirror only to be disappointed with what’s looking back at you. Wouldn’t you rather wake up and feel good about yourself, think about how much more confident you will feel on a daily basis when your self-confidence improves. You will walk with a spring in your step, you will walk taller, you might ask for that promotion you’ve been wanting or asking that girl for coffee you’ve been wanting to ask for the last 6 months. When you get leaner and start looking good you feel good.
Getting lean also improves your hormone levels, especially your testosterone. When you’re carrying excess body fat the body actually produces less testosterone and produces more estrogen which is not what you want! When you have more estrogen in your body that’s when you hold weight around your chest and can it can look like “bitch tits” which isn’t what you want. Testosterone helps you build more lean muscle and is important for us. If you want a high libido, more energy and to feel better you want to be producing as much testosterone as possible naturally and a simple way to do that is by lowering your body fat and getting lean.
How do you get lean?
There are three important things you have to focus on when it comes to getting lean.
Today i’m going to cover the first most important thing
- The food you put in your body
This is the most important fundamental of getting lean. I spent a lot of time ignoring this when I first started trying to lose fat. I just thought if I trained hard I would see results (yea right)
Unfortunately, it doesn’t work like that. You can’t out train a bad diet no matter how hard you train. If you eat like crap, or you don’t eat enough food you’re not going to see results. Think about what you’ve been eating for the last few days, can you remember what you’ve eaten? Can you remember how much? Have you made the best choices? Probably not.
What I suggest is to start keeping track of everything you put into your mouth. I keep a food diary every day I still do this and I’ve been doing this for over 5 years. When you become more aware of what you’re putting into your body, how much you’re putting into your and when you’re eating you’re going to discover some pretty shocking things about yourself. You might realise you’re not eating enough veggies or that you’re having 2 sugars in each of your 3 coffee’s a day.
A few ways I suggest people keep track of their food is to use a food diary app like www.myfitnesspal.com or www.calorieking.com.au . These are extremely easy to use and you can scan barcodes so it can upload it straight away without you having to type the food in. You can also do another approach that some of my clients like to do and that’s to keep a written food diary. The thing I like about written food diaries is you can make quick little notes in there like what time you ate, how you were feeling and anything else you want to add.
It doesn’t matter which method you choose but pick one that will work right for you.
Make small changes
Once you’ve kept a food diary for about a week or two you’re going to notice that there are some issues that need to be addressed like: Cutting back on the beer and pasta at dinner, not as many sugars in your coffee, that jam donut for an afternoon snack; just to name a few things. Even though there are a lot of things you could change, I suggest picking one thing you can add or take away for two weeks. Pick something that is strategic and that you can do every single day for 2 weeks. Do you have to add an extra serving of vegetables to your dinner? Can you change from two sugars in your coffee to one sugar in your coffee?
It doesn’t matter what you choose, what’s important is that you stick to it every day. If you decide that you’re going to cut all sugar from your coffee and then your coffee tastes like crap. After two — four days you’re going to want to add those sugars back in. But if instead you just cut it back to one sugar which is more achievable you still get that sweet taste and you’re not limiting yourself.
Here are a few questions I’ve had from some guys about nutrition.
What if I don’t want to keep a food diary forever?
That’s fine, you don’t have to keep a food diary forever, but I suggest you do it for a few weeks to get an idea on what you’re eating because like I said, once you know what you put in your body and you’re able to track it you’re able to make those changes. If you aren’t making progress and then you check your food diary and remember that you scoffed down a whole pizza two days ago and your answer is going to be right in front of you.
Can I make more than one change?
Starting off simple seems too easy right?
“Cut one sugar back from my coffee a day? HA! I could do that no problems, give me something harder”
My question is why didn’t you cut the sugar then? Why do you want to jump on the advanced level of making huge changes if you can’t even stick to one thing for two weeks.
At the end of the day, this is a marathon, not a sprint, making smaller changes, one at a time is going to set you up for long-term success and help you keep the belly fat off.
Start tracking your food for the next few days/weeks using either the apps or a food diary.
After noting down what you’ve been eating choose one thing you can follow for 2–4 weeks. It doesn’t matter how “small” it may seem, just pick one thing you can stick to.
Here’s a few ideas:
- Cut out the sugar from coffee
- Add one serving of veggies to dinner
- Eat breakfast every morning
- Drink 2 beers a night instead of three
Next week i’ll be discussing the second important factor when it comes to getting lean.
Want to learn the truth about 6 — pack abs?
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