Getting lean and cut is one of the best things that you can do to improve the appearance of your body. If you get to a low body fat level your lean muscles will show up all over your physique and make you look stunning.
It doesn’t matter whether you’ve been through a bulking phase and accumulated some fat in the process, or you just want to start shaping up your body and decided to begin with cutting the excess fat first. The principles of losing body fat to get lean is the same no matter how you gained the excess fat or how long you had it.
Getting lean is all about using nutrition and training methods to reduce the stored calories in the body aka unwanted fat. Losing fat is based on a simple equation: burn more calories in the body than you are putting in, but this is not a quick overnight process. If you are thinking about overnight fat loss to get lean and cut you need to change you mindset right now.
Getting lean and cut requires a reasonable period of time for optimum fat loss depending on the amount of fat you have to lose. There is also the need for a suitable nutrition and training program that meets your individual needs to efficiently and consistently reduce body fat while maintaining your muscles.
Basically, to burn away the excess fat stores in the body we have to reduce our calorie intake through diet as well as burn additional calories with fat loss training. This reducing and burning away of calories is aimed at creating a caloric deficit. The caloric deficit is the most important factor for fat loss, but there are a number of other supporting elements that also must be addressed and checked correct.
1. Calorie Reduction In Your Diet
Reducing your calorie intake to get lean has to be done with proper guidelines because adjusting your nutritional calories is the most critical step for losing fat. If your calorie adjustment fails to create a deficit you’ll not lose fat. But at the same you have to be cautious with drastic calorie cuts.
If your body fat level is not very high, reducing calories by too much will increase the risk of muscle loss. So it’s recommended to start with a moderate reduction of about 500 calories below your maintenance level and let your results dictate further adjustments.
Refeeding is periodically bringing your calorie intake back up to maintenance level or above for a day so your body gets more calories than it usually does during the course of the diet. This strategy has a few benefits that would help optimize the success of your fat loss program.
Above all is maintaining good function of your metabolism and providing diet reliefs which helps you better comply with the diet long term.
3. How Much Of The Macronutients Do You Need?
You should not focus on the calories alone when planning your nutrition to get lean. Your daily calorie intake should consist of balanced amounts of carb, protein and fat. Basically, what you’ll be eating is the lowered calories to create the deficit divided between the 3 macronutrients. Lets say your calorie intake to lose weight is 2500 calories from a maintenance level of 3000 calories, then that 2500 calories will be divided between carbohydrate, protein and fat.
Each one of the macronutrients has it’s important use and function, so your diet must not be lacking anyone. Most dieters usually have to increase their protein intake and reduce fat and carbohydrate to get a good balanced supply of macronutrients due to the way foods are available to most people.
keep in mind also that carb and fat get stored as fat easier than protein because they have a lower thermic effect. Since protein is also very important for muscle maintenance, increasing protein to 30-40% of your calorie intake should be a priority.
4. Burning Calories With Cardio Training
Cardio training is basically used to optimize the efficiency of fat loss. Put simply, including cardio training in your program will increase the rate at which you get lean. You’ll have to choose a cardio training plan that fits your situation best because there are many ways to design a cardio program to fit different time schedules, fitness levels, and goals.
If you want time-efficiency and maximum fat loss, go for high intensity cardio (HIIT is most effective). If you cannot handle intense cardio then do low to moderate intensity cardio at a reasonable duration and frequency, bearing in mind that too long, too frequent cardio can lead to muscle loss.
There is a correlation between intensity and duration, meaning the more intense your cardio workout is the less time your workout session will be. If you are doing intense cardio, then 20-30 minutes is an ideal duration for a workout session. For slow to moderate cardio 40-60 minutes a session is ideal.
5. Lifting Weights To Maintain Muscle Mass
Any good workout program for getting lean and cut must include weight training. Diet and cardio alone is not optimal for getting lean and sculpted. Weight training is a very important component to maintain and build lean muscle mass. People who’ve just completed a bulking phase may already know how crucial it is to preserve their hard earned muscle when losing fat. But whether you’ve gained muscle or not, strength training is crucial not only to keep all your existing muscle, but also for helping maintain optimal metabolism and improving health.
Your weight training program should focus primarily on compound, multi-joint exercises. These exercises recruit large and small muscle groups and they require a higher expenditure of calories. If you want to maximize the fat burning effect of your weight training keep the workouts intense by doing more work in less time such as decreasing rest periods between set.
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