5 Habits That Have Allowed Me To Stay LEAN Year-Round Without Even Trying Hard

Staying lean year-round may sound impossible, but it is simple once you build some habits.

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By Lean, I mean around the healthy range of 14–20% for males, and 21–29% for females, which is practical once you grasp these habits.

Build exercise into your lifestyle

This is a no-brainer because, without staying active, you can hardly keep the muscle tissues required to give you that lean definition.

I go to the gym three times a week for around 1.5 hrs without fail.

• 1st hour consists of warm-ups and progressive resistance training AKA progressive overload (more muscle mass equals more lean definition, so resistance training is a priority)
• 15 mins consist of medium-intensity cardio at 70–80% of my heart rate (cardio is not necessary for getting lean, but it improves cardiovascular function or blood circulation, improving the supply of nutrients and the removal of waste products)
• The last 15 minutes consist of intense static stretching for flexibility (weighted or ballistic method — note this is not for beginners)