How to Get Lean
To get truly fit, you need to focus on building lean muscle mass rather than packing on the pounds of huge muscle. Getting lean is actually a lot harder than bulking up, as it involves an increase in lean body mass and a decrease in fat mass. If you want to know how to get lean, here are a few tips to keep in mind:
Use Your Bodyweight
Instead of lifting very heavy weights, spend more time working with your own body weight. Focus on exercises like push-ups, pull-ups, squats, lunges, and planks—anything that uses your own weight to push your muscular endurance and strength. That way, you'll be able to carry your own weight with ease, leading to better performance of daily activities.
Hit Your Core
Don't make the mistake of focusing all on your "glamor" muscles of your upper and lower body and neglecting the core muscles that protect your spine. Not only will paying more attention to your core help to reduce the risk of injuries, but it will lead to better fat-burning around your midsection. Given how stubborn belly fat can be, you need to focus on that area as much as possible.
Try Casein Overnight
Have a casein protein shake before going to bed. The slowly absorbed protein will provide your body with vital amino acids all night long, enabling it to make repairs and increase muscle mass. Taking a casein protein shake before bed can help to seriously boost the synthesis of proteins, leading to better muscle building overall.
Jump training is one of the best options for getting lean. Not only does it hit your cardiovascular endurance hard, but it shreds your muscles as well. You'll find that doing plyo/jump training/CrossFit/HIIT is a great way to encourage better overall fitness AND get rid of a lot of body fat.
Don't let your heart rate drop below 125 BPM in your workout, and move between the various exercises without more than a few seconds of break. The harder you push your body during the workout, the more fat and calories you burn. You may not even need to do a cardio workout if you hit the resistance training hard enough.
A full night of rest is key for healthy muscle-building. Your body needs rest in order to make repairs to your muscle tissue, and it's vital for the synthesis of protein. You should shoot for a full 7 to 8 hours of sleep per night in order to see the full benefits of a night of rest.
Finish with Cardio
If you want to finish your workout with a fat-burning bang, hit the treadmill AFTER your resistance training session. The resistance training will burn most of the carb-based glucose in your bloodstream and liver, forcing your body to tap into stored fats. The result will be more effective fat-burning when you perform cardio.
Your workouts don't have to be limited to the time you spend at the gym. Make sure to move around as much as possible throughout the day, whether you're at work, at home, or around town. Walk as much as possible, and play with your kids to get your blood flowing. Throw in exercises throughout your work day, even for just a few minutes. The more you move around, the more calories and fat you'll burn all day long.
Having a cup of coffee before a resistance training workout can boost your metabolism and activate stored fats to burn. You'll find that a pre-workout cup of Joe can be a great option to help you push yourself harder during the training session.