How to get Lean & Strong!

7 Tricks to GAIN Lean Muscle and LOSE Belly Fat

40 Years Old...

40 Years Old…

YES it is possible to Lose Belly Fat AND Gain Lean Muscle! It is actually a simple process. You just need to do a few things correctly. I call these “Fitness Tricks.” I will explain more in this Blog post. These are extremely actionable items that you can start applying today.

If you apply even 1 of these Fitness Tricks, you will will start to Lean Out and have more Energy throughout the day.

Imagine what would happen if you did them all….the Leanest & Strongest You is what would happen:)!!! Keep reading and feel free to drop me a line if you have any questions! Email Me Here


1) Anaerobic Animal Workout in the MorningSunrise

The maximum amount of time spent doing this type of workout should be 15 minutes, max. The sweet spot is between 10 and 15 minutes. You don’t need much equipment. Just a few dumbbells, or kettle balls, and a willingness to put in some work. The reason I call it the Anaerobic Animal Workout is because your heart rate should be substantially elevated during the entire exercise session. This ain’t your momma’s workout! The workout should include heavier weights with exercises such as a Squat Press, Burpee, Lunge, Military Press, Cleans, etc. You want to focus on performing as many compound exercises as possible. You should only rest 30-45 seconds between each exercise. The key is to keep moving. This will keep your heart rate jacked! You will burn a serious amount of Body Fat, and more importantly Belly Fat in the process!


 

2) Breakfast = Protien & Nuts Meat & Nut Breakfast

If you want to lose Belly Fat this is the most important food decision you can make. This concept is so important that I placed it in the #2 spot on the list of Fitness Tricks. I have several articles on my Blog dedicated to the Meat & Nut Breakfast. Click Here for more information

Do you ever feel exhausted in the middle of the day? Do you struggle with going to the gym after work because you are just too tired? Are you carrying around a spare tire in your midsection? Eating the Meat & Nut Breakfast will help you with all of these problems!

The type of Breakfast you eat is so important because what you eat in the morning dictates your chemical and hormonal balance throughout the entire day. If you start your day by consuming sugar, you will spike your insulin levels. When you spike your insulin in the morning you are basically telling your body that you want to ride a rollercoaster of insulin spikes and subterranean drops throughout the entire day. What goes up must come down. This is most likely why you struggle with afternoon fatigue and lethargy. So try eating the Meat & Nut Breakfast and give your energy and ultimately your metabolism a fighting chance.


3) Lift Weights (30-45 minutes only)Weight Room

There is so much to say here but I have to make this post brief. I will be writing a LOT more about this subject in the very near future:) You need to Lift Weights! All you need to do is hit those weights for 30-45 minutes, max. The goal with this time frame is to maintain a medium to high level of intensity. If you have enough time to have a 5 minute conversation in the Gym, then you are definitely not working out hard enough. The goal is to get in and out of the Gym and get Stronger & Leaner in the process.

Keep your rest periods between 30 and 60 seconds. That’s it. Focus on multi-joint movement exercises instead of focusing on “arms.” This means doing squats or deadlifts instead of doing biceps or triceps. Change your back and bicep day into a back and deadlift day. Remember the Goal here is to lose Belly Fat and Get Lean, not get your arms 1/16 of an inch larger.

Also stay around 15 reps per lift. Doing 6-10 repetitions when you are above 25% body fat isn’t going to help you get lean. Getting Lean is not about lifting the most amount of weight possible. It is about lifting medium to fairly heavy weight and developing Lean Muscle that will burn body fat while you do nothing. The more muscle you have, the higher your Resting Metabolic Rate will be. Muscle = Metabolism! You want to turn your body into a fat burning machine so increase your lean muscle mass and you’ll be burning body fat all day and night.


4) Limit CardioPeople doing cardio

Steady state cardio, which is cardiovascular work at a continuous and steady pace, will not help you get Lean. If you want to run because you love running then by all means do races, or run to clear your mind. But if you want to lose your Belly Fat and get a Lean Body, then you need to be doing Interval based cardiovascular work. This includes outdoor short distance sprinting. If you are in a gym, you can use the treadmill or elliptical machine to do what I call the “3:1 Split.” With this training you will do your cardio workout at a medium to medium-low intensity for 90 seconds, and then sprint for 30 seconds. And just keep repeating this process for 20 to 60 minutes. You can read more about Interval Training here:  Click Here for more information


5) Stop The Abdominal “Mania”Fat guy doing crunches pic 1

The definition of Mania is; “an excessive enthusiasm or desire, an obsession.” Working on your Abs will NOT get you a 6 pack! Losing Body Fat WILL get you a 6 pack. You will get Leaner and Lose Body Fat from tweaking your Food Intake and Lifting Weights (correctly on all fronts or course!) Doing Ab/Core exercises is important. In fact I have all of my clients doing Abdominal/Core training. But they only perform 1 true abdominal/core exercise a week. The rest of the time they are pushing, pulling, or squatting weight…and a lot of it! In summation, Abs are good to workout once or twice a week, but beyond that you are better off doing extra deadlifts, military presses, or any other compound movement with weight.


6) Eat Veggie at NightBowl of Broccoli

Find me a man or woman that doesn’t struggle with late night food cravings and I will introduce you to my unicorn;) We ALL want to eat tasty food that isn’t good for us, especially after a long and tiring day. The #1 reason people become obese is because they make horrible food choices, especially when they are alone at night. Yes, there are genetic factors involved, but eating out of emotional turbulence as opposed having a “fat gene” is what really makes people eat more, especially at night.

Here is a Trick that will help you Beat Those Late Night Cravings! Make a list of your top 3-5 green veggies. Choose which veggies you will eat throughout the week. Stock your fridge with those particular vegetables. When it gets dark, and those cravings kick in, grab a bowl of those veggies. Sprinkle a little oil and vinegar on those puppies and eat to your heart’s content. Here is a list of some of my favorite vegetable choices; raw spinach, broccoli, brussel sprouts, cauliflower, kale, cabbage, and bok choy.)


7) Stay as Lean as PossibleBody Fat % Chart for Men

The unfortunate reality with the human body is that once it puts on a certain percentage of Body Fat, it will desperately try to keep it. This phenomenon is called “Set Point.” For example, if a male’s body is at 40% Body Fat for several years, his body becomes programmed to think that 40% is it’s homeostatic (normal) weight. Set Point can be undone, but it is more difficult to get leaner once the body passes 25% for males and 33% for females. If you are under the 25% and 33% number, then it will be easier for you to get and stay Lean. But if you are over those numbers do not despair! All it takes to Get Leaner and Lose that Belly Fat is to increase your Lean Muscle Mass and Eat correctly (not perfect.) It can be done and I’ll help ya do it!

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