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7 actionable ways you can work towards a lean physique! this may mean putting on muscle first, it may mean losing fat first. Whichever method you choose, these 7 steps will help you in be successful in getting lean ... without wrecking your hormones and metabolism!
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What's going on YouTube? It has been a long time since I created long form videos like this
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I'm excited to provide some more educational content to get on here and share some more of
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my thoughts, stories, of course, longer form content. So in today's video, I really want to
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chat about seven things you should be doing if your goal is to get lean. Now, first and foremost
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I want to chat about what it means to get lean. Typically, when someone says I want to lean out
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it means they want to have a low enough body fat percentage to where they can see muscular
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definition and enough muscle mass to see muscular definition. And typically this means a lot more
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muscle mass than one might expect. Now, a lot of times people are afraid of this because
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it is assumed that you put on a lot of muscle mass fairly quickly. And that's just simply not
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the case. It actually takes a lot of time, a lot of energy, and a lot of food to get bulky
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especially as a woman. And there are a couple of ways that somebody might go about doing this. So
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depending on where you start, you might have to lose fat first, then focus on building muscle
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and then go back into a fat loss phase and work towards that lean look. Or you can also start by
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putting on muscle mass and then going into a deficit. Now there might be a few iterations of
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this, you might need to go through this cycle a few times, typically a really lean look, really
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defined look comes from years of sustainable training and nutrition. So that's really where
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my focus is going to be today. Without further ado, let's dive right into my top seven tips for
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what you should be doing if your goal is to get lean. Number one coming in with probably one of
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the most important pieces of advice that you'll see in this video today is if you have been in a
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deficit or in a dieting phase for an extended period of time. Meaning if you've been in a
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deficit or a dieting space for eight, 10, 12 months, it's time you take a break, it's time you go back
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up to maintenance, give your hormones a chance to recover, they need to upregulate in order to sit
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at a healthy position so that your deficit, your next deficit will be successful. If you decide to
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skip this step, chances are your deficit will not be as successful as either A you'd like it to be
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or B that it could be. So I promise you, while this takes some extra time, it is beyond worth it
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This is why we don't crash diet around here, we take time well in advance of when you'd like to
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see this lean physique and do it the sustainable way. I want you to zoom out and think of this as
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like a lifelong journey, a few months is nothing. So if you've been in a dieting phase for a while
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I want you to be at maintenance for at least a month, if not three to six
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really 12 months. If you've been a chronic dieter for the last like two to 10 years
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you need to sit at maintenance for a much longer time than somebody who just started their weight
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loss journey recently and never really dieted before. Unfortunately, I don't make the rules
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your metabolism does, your hormones do. So this is going to be highly specific to the individual
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Now, you know, you've been at maintenance for enough time when your sleep is amazing
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when your focus is there, when your strength is popping, you can really listen to your body when
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your period is really healthy. When all of these things are like 10 out of 10 amazing or close to
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that, you know that you've been at maintenance for enough time. Similarly, we want to focus on
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your relationship with food during this time, do not skip this step. Next thing I want you to do
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step number two, is to start lifting heavy, you need to be lifting three to five days per week
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And it needs to be heavy no matter the phase that you're in. So if you're looking at rate of
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perceived exertion, a 10 out of 10 means that you went to failure every single set, I want you to
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just before that sitting anywhere between a seven and nine rate of perceived exertion, a nine means
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that by the time you finish your set, you could have done one more and then you would have been
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at failure. An eight out of 10 means you could have done it two more and then you would have
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been at failure. The two more, one more three more reps are considered reps in reserve just
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for terminology sake. You want one to three reps in reserve or seven to nine RPE I don't want you
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to go going to failure because then you don't have enough energy to come back stronger in your next
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step. Do this three to five days per week ensuring that you have enough rest days at least one to two
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with one full rest day per week. Your second rest day your third rest day can be more of an active
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rest day if need be. Kind of along this same topic, step number three is ensuring that you
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give yourself downtime. This is part of your stress management. If stress is high and cortisol
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is chronically high, the chances of you being successful in your weight loss go down. So I need
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you to focus on decompressing. Whether that means finding a good book and reading it, maybe it's
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watching a movie with your fiance, maybe it's hanging out with friends and going to a coffee
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shop. Maybe it's journaling, meditation, breath work, whatever that looks like for you. I need
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you to be doing it and managing your stress. Step number four, I need you to get more sleep
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If you aren't getting at least seven hours of sleep a day, if not ideally eight hours of sleep
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every single night, you need to be slowly working towards that. If you're getting six hours of or
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less, the likelihood of you over consuming food the next day is incredibly high. On average, people
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who get six hours of sleep or less see an increase in caloric intake of about 250 calories a day
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And if you are working on your physique goals, it's something that we can work on to mitigate
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fairly easily. So again, at least seven hours of sleep a night, if not ideally eight hours
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Step number five, and this is a golden nugget. So before I get into it, if you like this video
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please give it a thumbs up and subscribe to my channel so I can put more educational content
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out like this. But step number five is getting enough protein and exactly how much I am going
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to tell you. You need 1.6 grams per kilogram of body weight. Similarly, let's chat about water
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I want you to get half your body weight in pounds in ounces of water, and then add 20 ounces for
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every hour of exercise. So if you're 200 pounds, you want to aim for 100 ounces a day. If you
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then do an hour long workout, your goal should be 120 ounces per day
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Step number six, and that this might be a little unconventional, but I want you to start eating
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every three to five hours, whether or not you are physically feeling hunger. The reason why I
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recommend doing this is because when we go too long without eating, sometimes our body starts
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to tell us that we're hungry in various ways that we ignore. Our hunger cues can be so variable that
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that's not something we should be ignoring. And if you're not seeing any of those other hunger
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cues, chances are your hunger cues are going to come on hard and they're going to come on fast
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And this is when we see people coming home from work at the end of the day and needing a snack
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while they're looking in the pantry for another snack while they make dinner. Like overeating
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becomes a bigger issue when we're not eating enough throughout the day and we're not eating
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at regular intervals throughout the day. Similarly, this is for you if you find that every single
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night you need a sweet treat and you just can't stop. Don't get me wrong. I love me a sweet treat
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But if you feel like you're out of control with it, this can be a good step to mitigate that
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Last but not least, this one is a fun one. I want you to focus on what you can add to your diet
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rather than what you should be removing from your diet. We don't like to label foods good or bad
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around here, but we do label foods as goal-oriented and not so goal-oriented, nutrient-dense and
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calorically dense. They all lie on a spectrum. And ultimately, we want to get more of the foods
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that align with your goals into your diet. So what is that? Protein, fiber, it's water
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lots of colors, fruits and vegetables, lean meats, lean dairies. Based on your goals
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this will look different for everyone. But when you focus on what you can add into your diet
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it leaves less physical space for food in your stomach, but it also leaves you less hungry for
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those other items. Fiber and protein are the most satiating macronutrients. So when you eat more of
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them, you're going to be less hungry to snack on something that's not so nutrient-dense or not so
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aligned with your goals. Now, again, I want you to keep in mind if you are trying to get lean
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if leaning out is a major goal for you, you do need to put on muscle mass. So whether that means
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losing body fat, focusing on a muscle gaining phase, and then focusing on another fat loss phase
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to really get that lean look, you can do that. Or you can go into a muscle building phase and
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then go into a fat loss phase. Or if you do have a good amount of muscle on you already
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you can go into that deficit and see more of that lean look. Now, again, like I said at the
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beginning of this, this can take many iterations. So be patient, make sure it's sustainable. And
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if you have any questions, make sure to drop them in the comments below. Make sure to like this
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video and subscribe to my channel so I can bring you more content like this. I'll see you in the
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next one. Transcribed by https://otter.ai
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