5 Fundamentals To Getting Lean Fast

Need to strip off the fat to reveal your lean and muscular body as fast as possible? Don’t be a victim of the common misconceptions surrounding fat loss that will tell you to eat salad and spend hours on the treadmill at the gym. Losing weight takes time and is accomplished through hard work, the right diet plan, and effective body workouts. Whether you are a beginner or a professional athlete, you know how important it is to stick to a regime and see desired progress in a short time.

Here are 5 simple, yet effective tips on how to get lean fast that will help you speed up your fat-burning goals. Incorporate them into your daily routine, and you will soon notice the improvement they make on the body. Keep reading to see yourself lean and toned with nothing but lean body mass.

Benefits of Being Lean

Lean body mass is the weight of your bones, muscles, organs, and water. Most of the lean body mass cannot be changed (e.g., internal organs), but the loss or gain of muscles contributes to the total lean body mass. 

Here are a few reasons to start doing your exercise and get toned:

  • You burn more calories

Your muscles are highly metabolically active even at rest, continuously burning calories to generate energy, compared to fat which requires minimal energy expenditure. Therefore, the more lean muscle tissue you have, the easier it is to lose calories and prevent fat accumulation. Consequently, your health will be improved and you will not suffer from obesity-related illnesses.

  • You recover faster from illness 

When you are sick, your body requires protein in order to recover. However, many people suffer from protein deficiency, especially during illness when appetite may decrease. Therefore, it can be challenging to meet daily intake requirements and heal quickly. 

However, your muscles act as a reservoir of protein that your body can draw upon during times of illness. This underscores the importance of maintaining lean muscle mass through regular exercise and adequate protein intake, as it not only supports overall health but also provides a vital resource for your body’s immune response. 

  • You get healthier bones

If you exercise regularly and maintain a healthy amount of macros intake, your bone density will be improved, and the risks of osteoporosis will be reduced. This is especially important for the elderly, who naturally lose lean body mass with time.

How to Get Lean – Best Methods

Getting lean involves a combination of exercise, diet, and lifestyle changes aimed at reducing body fat while preserving lean muscle mass. 

So, how to lean out effectively? Here are some general steps you can take to get leaner and fitter:

1. Strength Training

The more muscles you have, the higher your resting metabolic rate. This is because the bigger your muscle mass is, the higher your caloric needs will be to maintain your mass, even at rest. Incorporating regular strength training will promote muscle growth and anabolic hormone production that actually reduce fat storage. This means you will need more energy to fuel muscle building which will help you burn fat much faster.

Therefore, it is best to have an individualized fitness program that you will not deviate from. As time goes by and you get used to the training, you can add new exercises and continually increase the weight and number of sets you do per exercise. 

Keep in mind that if you stay on schedule and gradually increase the workout difficulty, then in a couple of weeks, you’ll feel stronger and more toned. A qualified personal trainer can help you create a personalized training plan according to your needs, goals and expectations.

2. HIIT Training

Get lean fats with intensive training (source: https://unsplash.com/photos/J154nEkpzlQ)

When trying to get lean, people tend to think they need to spend hours on the treadmill doing low-intensity, steady-state cardio. But in fact, the secret of how to get lean fast lies in the intensity of your workout.

High-intensity interval training (HIIT) burns more calories during and after a workout and results in higher rates of fat loss in a shorter amount of time. It is an ideal workout routine for people who lack the time in a day and have only an hour to hit the gym. The training consists of a couple of exercises that are done in a row without any breaks in between.

To maximize the outcomes of this intensive training, you should choose exercises that will get the most out of your body. Since HIIT is interval training, you should do around three sets. Prepare 5-6 exercises per set and do each of them for 30 seconds without rest. The break between each set should be around 2 minutes.

An intensive workout requires more oxygen to restore muscle glycogen, which may help you build more muscle. This is what is known as excess post-exercise oxygen consumption (EPOC) – the body’s natural ability to return to homeostasis after exercise, which takes longer with HIIT training. Therefore, more calories are burned hours after finishing a high-intensity interval workout.

Note to beginners: High-intensity interval training can be strenuous for first-timers; therefore, it is best to keep your program simple and at a lower intensity. You can start with cardio and add other bodyweight exercises later. The frequency of your workouts shouldn’t exceed two or three days per week. Give yourself enough time to recover in between sessions.

3. Calculating Your Macros

Not all calories are created equal, and you can’t manage what you don’t measure, so tracking your overall calories and macronutrients is a must for anyone who is looking to shed fat fast.

Counting the number of macronutrients you consume means measuring what amount of protein (e.g., meat, fish), fats (e.g., seeds, oil), and carbohydrates (e.g., pasta, rice) you eat per day.

You’ll want to make sure you consume adequate amounts of these three nutrients for your specific goals and body type on a daily basis. You can use a food log or one of the various applications for tracking macros and calories to monitor your calorie intake much more accurately so that you can assess your progress over time and make adjustments accordingly.

Counting your macronutrient intake is much more efficient than just going on a weight-loss diet.

What’s the difference between calories and macros?

If your goal is to look ripped and you have a great workout routine but can hardly see any results, maybe it’s your diet plan that’s keeping you off track.

It is no surprise that cutting down calories will help you lose weight. However, many people omit the fact that what you eat really makes a difference. For example, you can reach an adequate amount of calories by only eating junk food. However, as a result, you will lack essential nutrients like protein and end up only consuming fats.

Therefore, to make sure that your body receives all the benefits of a healthy and balanced diet, you should count macros. This, in turn, will also help you track the calorie intake that your body needs.

In addition, macros can give you the freedom to have a cheat day once in a while, as long as it is within your daily limits.

4. Drink More Water

Water may helps lose fat (source: https://unsplash.com/photos/YoUmTMW0FJA)

Many fruit drinks, sodas, and alcoholic beverages have a ton of calories and sugar, which will dramatically increase your daily calorie intake and put a stop to your fat-burning efforts. By drinking enough water, you keep the fluid balance in your body which helps suppress your appetite and make you feel full. In addition, water increases your ability to perform during your workouts, leading to improvements in muscle mass and caloric expenditure.

Staying hydrated will also help your body avoid storing water due to deficiencies. People often don’t make the connection that high water retention often means there’s a lack of it in your diet. Water balance is very tightly regulated by ADH and aldosterone, which can make you retain water and appear bloated when dehydrated. The recommended amount of water consumption by the National Academy of Medicine (NAM) is:

  • For men: 3,700 mL/day
  • For women: 2,700 mL/day

5. Be Patient

Attempting to make a mad dash to get lean can have some counter effects that may actually halt your progress. Panicking to get fit in a hurry can lead to overdoing cardio, extreme calorie deficits, muscle catabolism, and hormonal fluctuations that can lead to fat storage.

Cortisol is an anti-inflammatory hormone associated with stress that is catabolic and can lead to increased fat stores and a decrease in muscle mass. Premeditate your diet and exercise program and focus on staying relaxed throughout this fat-loss period to optimize muscle mass and reduce the effects of stress.

Note that everybody loses extra weight at their own pace and follows their own routines. You need to get your mind ready for a weight loss journey and train your body until you see satisfying results.

The Bottom Line

Getting toned fast can be simple if you know how to do it.

Cutting down the calories you eat per day is not ideal for losing body fat and getting lean. If done wrong, it can also be bad for your health. Instead, you should calculate your macros and opt for quality food. And remember, every meal should have a portion of protein with the addition of whole grains and veggies.

The exercise you do should be chosen according to what you can handle and then gradually increased to gain muscles and lose weight. Your workout should consist of strength and high-intensity interval training.

Staying hydrated keeps you healthy and helps with weight loss. However, you shouldn’t drink liters of water per day; simply consume as much as you need, ideally within the range given by NAM.

And, finally, keep your calm and don’t strive to lose weight as soon as possible, because getting lean gradually will help you stay in shape longer. Treat the process as the lifestyle that helps you get toned but also healthy.

Do you need help shedding extra kilograms and getting lean? Lucas James opens the door to a tailored fitness and nutrition experience designed to meet your individual goals. Whether you’re aiming to build strength, lose weight, or enhance overall wellness, Lucas James provides the guidance and support needed to optimize your fitness journey. Get in touch today and unlock the benefits of personalized training and nutrition under expert guidance.

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About the Author

, Celebrity Personal Trainer and Fitness & Nutrition Expert headquartered in Scottsdale, AZ. He specializes in helping men and women achieve weight loss, muscle building, toning and other customized fitness & nutrition programs to create a Healthy Lifestyle. James offers private luxury personal training, 12-week custom workout plans, and personalized nutrition meal plans. Follow on Google+.

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