Imagine being confident about the way you look and feel. Get your ideal physique without ever needing to set foot in a gym. It’s possible and is closer to your grasp than you may think.
I’m going straight to the point and there is a lot of information on the web now about how to get a lean physique. You probably Google searched it lately and got overwhelmed with the tons of content out there telling you what you should eat, how to do an effective workout, etc.
Everybody wants a lean physique, but how do you get it? While there are many important steps, here are the first 11 steps to take toward your future lean physique.
1. Set Your Goal and Your Deadline and Write Them Down
The first step toward a fit body is setting your goals and deadlines for reaching them. This is important because it gives you something to work toward, not just in terms of how much weight you want to lose or how many inches around your waist, but also what kind of lifestyle changes you want to make to achieve them.
Once you’ve set those goals and deadlines, write them down! Writing things down is a great way of holding yourself accountable for what you said you were going to do.
If you’re serious about reaching your goals, then writing down what they are and when they need to be completed is one way of making sure they happen (and not just in your head).
When writing down your goals, it’s important to remember that they’re just words on paper until they become actionable!
2. Clean Your Diet
One of the first steps to getting a lean physique is to clean up your diet.
You should eat primarily whole foods, including lean proteins (like fish, chicken, and turkey), or vegan protein sources (beans, lentils, chickpeas, all kinds of nuts, seeds, whole cereals, cruciferous), healthy fats (like olive oil, avocado), and plenty of fruits and veggies.
If you’re eating a lot of processed foods, it’s time to start making some changes. If you’re eating a lot of sugar and carbs, you need to cut them out of your diet. You should also cut down on alcohol, salt, and saturated fats.
By cleaning up your diet before starting any kind of workout program, you’ll be giving your body what it needs for growth hormones to function properly so that you can achieve the results that you desire!
Recommended read:
3. Focus on Losing Body Fat Not Weight
One of the most common mistakes people make when trying to lose weight is focusing on losing weight, not body fat. This can lead to yo-yo dieting, which is a bad idea for your health and your metabolism.
The first step to achieving your lean physique is to understand that losing weight and losing fat are not the same thing. You can lose weight without losing any fat, or vice versa.
And while it may seem like they’re both related because they involve reducing your total body mass, they’re very different processes with different results.
Muscle indeed weighs more than fat, but the point is that you want to look good in your jeans, not just be able to squeeze into them. And if you can’t see your abs yet, don’t worry, you’re on your way!
Recommended read:
4. Calculate Your Needed Caloric Intake If You Want to Get That Lean Physique
Calculation of caloric intake is a crucial part of any plan for a lean physique. You can’t just eat whatever you want and expect to lose weight. You need to know how many calories you should be eating and stick to that number, or else it won’t work.
The daily calorie requirement differs from person to person and from region to region. For example, in America, the daily calorie requirement is higher than what nutritionists recommend for people living in England.
The professionals indicate, that for a man, the number of calories consumed daily is between 2500 and 3000, and for women, 2000-2500 calories per day.
These values differ depending on sex, age, weight, and height, but also on lifestyle and health status.
According to the Food and Agriculture Organization of the United Nations, a person should not consume less than 1800 calories per day.
If you want to follow a diet to lose weight, do not reduce the number of calories all at once, but start gradually, so that the body does not suffer a shock that will later lead to the dysregulation of the metabolism.
The calories provided by food are necessary for:
- formation, destruction, or regeneration of cells
- blood circulation, breathing.
- digestion, food assimilation
- maintaining the temperature of 36.5°C
- muscle contractions, heartbeats, and breathing movements.
Before you can calculate your daily calorie needs, you need to understand that your body uses energy even when you are doing absolutely nothing. So, first, you need to calculate your BASAL METABOLIC RATE (BMR) at total rest.
BMR (Women) = 655 + (9.5 x G kg) + (1.8 x H cm) – (4.7 x V years)
BMR (Male) = 66 + (13.7 x G kg) + (5 x H cm) – (6.8 x V years).
G = weight in kilograms
H = height in centimeters
V = age in years
Only after you have calculated the BMR, you can calculate the caloric requirement, depending on your daily activity, using the Harris-Benedict equation:
- Sedentary (no physical effort, office work) – BMR x 1.2
- Very light activity (light physical exertion or light training 1-3 days per week) – BMR x 1,375
- Moderate activity (moderate intensity effort or training 3-5 days per week) – BMR x 1.55
- Intense activity (high-intensity effort or training 6-7 days a week) – BMR x 1,725
- Very intense activity (very high-intensity effort, hard physical work, or training 6-7 days a week, sometimes 2 times a day) – BMR x 1.9
5. Create a Meal Plan and Stick to It
Meal planning involves careful consideration of the foods you eat, the portion sizes you consume, and the timing of your meals. Here are some tips to help you create a meal plan that supports your fitness goals and allows you to stay consistent:
Know your caloric needs:
Understanding your daily caloric needs is crucial in creating a meal plan that helps you achieve a lean physique. Calculate your basal metabolic rate (BMR) to determine the number of calories your body needs at rest, and then factor in your physical activity level to determine your total daily energy expenditure (TDEE).
Prioritize whole, nutrient-dense foods:
Building a lean physique requires nourishing your body with the right nutrients. Focus on incorporating whole, minimally processed foods into your meal plans, such as lean proteins like chicken, fish, tofu, and beans, complex carbohydrates like whole grains, fruits, and vegetables, and healthy fats like avocados, nuts, and seeds.
These foods provide essential nutrients and are generally lower in calories, helping you maintain a healthy weight.
Plan your meals:
Take the time to plan your meals, whether it’s for the week or the day ahead. This allows you to make intentional choices about what you’ll be eating and helps you avoid last-minute temptations to indulge in unhealthy options.
Consider prepping your meals in advance, so you have healthy options readily available when hunger strikes.
Stay consistent with your meal timing:
Consistency in meal timing can help regulate your metabolism and prevent overeating. Aim to eat regular meals and snacks throughout the day, spaced out evenly to keep your energy levels stable and prevent extreme hunger that can lead to poor food choices.
Be flexible and mindful:
Remember that meal planning should be flexible and adaptable to your lifestyle. Listen to your body’s hunger and fullness cues and be mindful of emotional eating or mindless snacking.
Creating a meal plan and sticking to it requires effort and discipline, but it can greatly contribute to achieving a future lean physique.
Recommended read:
- Your 7-day 1500-calorie diet meal plan for weight loss and an active healthy lifestyle
- Healthy 14 Days Meal Plan That Helps You Lose Weight
6. Portion Control is Important
Absolutely! Portion control plays a crucial role in maintaining a lean physique. Even healthy foods can contribute to weight gain if consumed in excess. Here are some practical tips for practicing portion control:
Use smaller plates and bowls:
Using smaller plates and bowls can create an optical illusion that makes your portions look larger, helping you feel satisfied with smaller amounts of food.
Pay attention to serving sizes:
Familiarize yourself with standard serving sizes for different types of foods, such as grains, proteins, and vegetables. Use measuring cups or a food scale to ensure you’re consuming appropriate portions.
Fill up on non-starchy vegetables:
Non-starchy vegetables, such as leafy greens, broccoli, and peppers, are low in calories and high in fiber, which can help you feel full without adding many calories to your meal. Make sure to fill up at least half of your plate with these veggies.
Avoid eating straight from the package:
Eating directly from a bag or box of food can make it challenging to keep track of how much you’re consuming. Instead, portion out a reasonable amount onto a plate or bowl to help you control your intake.
Eat mindfully:
Pay attention to your hunger and fullness cues while eating. Eat slowly, savor each bite, and avoid distractions such as watching TV or scrolling through your phone while eating. Mindful eating can help you tune in to your body’s signals and prevent overeating.
Listen to your body:
Everyone’s caloric needs and appetite vary, so it’s important to listen to your body. Eat when you’re hungry and stop when you’re comfortably full, even if there are leftovers on your plate.
Remember that portion control is about finding a balance between enjoying the foods you love and maintaining a healthy intake of nutrients. By being mindful of your portions, you can prevent overeating, manage your calorie intake, and support your goal of achieving a lean physique.
7. Don’t Skip Meals – That’s a Huge Mistake When You Want to Get a Lean Physique!
This can be a big mistake when it comes to achieving a lean physique. Here’s why:
Slows down metabolism:
When you skip meals, your body goes into “starvation mode” to conserve energy, as it doesn’t know when it will receive its next meal. As a result, your metabolism slows down, making it harder to burn calories and lose weight.
Increases cravings:
Can lead to increased hunger and cravings, especially for high-calorie, sugary, and fatty foods. This can result in overeating or making unhealthy food choices, sabotaging your efforts to maintain a lean physique.
Causes energy crashes:
This can lead to low blood sugar levels, causing you to feel fatigued, lightheaded, and irritable. This can affect your performance in daily activities and exercise, making it challenging to maintain an active and healthy lifestyle.
Loss of muscle mass:
It can lead to muscle breakdown as your body may use muscle tissue for energy when it doesn’t have enough fuel from food. This can result in a loss of lean muscle mass, which is important for a nice fit physique.
Disrupts nutrient balance:
It can lead to an imbalance in your nutrient intake, as you may miss out on essential vitamins, minerals, and macronutrients needed for optimal health and body composition.
Recommended read:
8. Choose the Best Training Routines for Your Best Shape
Here are some tips to help you choose the best training routines that align with your fitness goals:
Resistance training:
Incorporating resistance training, such as weightlifting or bodyweight exercises, is crucial for building and maintaining lean muscle mass. Lean muscle not only gives you a toned and defined appearance but also helps to boost your metabolism, as muscle burns more calories at rest compared to fat.
Cardiovascular exercise:
Cardiovascular exercises, such as running, cycling, or swimming, can help you burn calories, improve your cardiovascular health, and increase your stamina. Cardiovascular exercises also aid in reducing body fat and revealing lean muscle underneath.
High-intensity interval training (HIIT):
HIIT workouts involve short bursts of intense exercise followed by brief periods of rest. These workouts can be highly effective for burning calories, increasing your heart rate, and improving your fitness level. HIIT workouts are also known to increase metabolism and promote fat loss.
Flexibility and mobility training:
Flexibility and mobility are essential for overall fitness and injury prevention. Incorporating stretching, yoga, or other forms of flexibility and mobility exercises can help you improve your range of motion, reduce the risk of injury, and enhance your performance in other forms of exercise.
Functional training:
Functional training focuses on exercises that mimic real-life movements and activities, such as squats, lunges, or planks. This type of training can help you develop strength and stability in the muscles you use in everyday activities, making you more functional and efficient in your daily life.
Customized training plan: It’s important to remember that everyone’s body and fitness goals are different. Consider consulting with a fitness professional or personal trainer to develop a customized training plan that caters to your specific needs, preferences, and fitness level.
Consistency and progression:
Regardless of the type of training routine you choose, consistency is key. Make sure to follow your training plan constantly and gradually progress by increasing the intensity, duration, or frequency of your workouts over time to challenge your body and continue making progress.
Remember to listen to your body, prioritize safety, and progress at a pace that works for you.
You can try these workouts created by me if you want to get more serious about exercising!
• Full Body Workouts: HERE, HERE, and HERE
• Cardio Workouts: HERE, and HERE
• Circuits Workouts: HERE, HERE, and HERE
• H.I.I.T Workout: HERE
• 10 Tabata Workouts: HERE
9. Increase Water Consumption
Increasing water consumption is a simple yet powerful step towards achieving a toned physique. Here are some reasons why water is essential for your fitness goals:
Staying hydrated is crucial for overall health and well-being. Water is essential for many bodily functions, including regulating body temperature, aiding digestion, transporting nutrients, and removing waste. When you’re properly hydrated, your body can function optimally, which can support your fitness efforts.
Drinking water before meals can help you feel fuller and reduce your appetite, which can prevent overeating and unnecessary calorie intake.
Staying properly hydrated can help maintain your energy levels, allowing you to perform better during exercise and stay active throughout the day.
Proper hydration can help optimize muscle function, allowing you to perform better during strength training or other physical activities, which can contribute to a lean and toned physique.
Proper hydration supports your weight management goals by boosting your metabolism and increasing calorie expenditure.
Proper hydration can help reduce muscle soreness and improve your ability to bounce back from exercise, supporting your fitness progress.
The Tropical Secret for Healthy Weight Loss – 100% Natural, GMO-Free, FDA Approved
10. Get a Solid Night’s Sleep
Sleep is essential for the body’s recovery and restoration processes, and it plays a significant role in overall health and fitness. Here are some reasons why prioritizing quality sleep is crucial for your fitness goals:
Muscle recovery and growth:
During sleep, the body goes through important processes to repair and rebuild muscles that have been stressed during workouts. Sleep is crucial for muscle recovery and growth, as it allows the body to produce growth hormones, which are essential for repairing and building muscle tissue.
Hormonal regulation:
Lack of sleep can disrupt the balance of hormones like leptin and ghrelin, which can lead to increased appetite, cravings for unhealthy foods, and a slower metabolism. This can negatively impact your weight management efforts and hinder your progress towards a nicely shaped physique.
Energy levels and performance:
Sleep is crucial for optimal cognitive function, including concentration, focus, and decision-making. Quality sleep allows your body and mind to recharge, leading to improved energy levels, mental clarity, and physical performance during workouts.
Stress management:
Increased stress can lead to hormonal imbalances, muscle tension, and impaired recovery. Quality sleep can help manage stress levels, allowing you to better cope with the challenges of your fitness journey.
11. Track Your Progress Weekly
Tracking your progress weekly is a crucial step towards achieving an awesome physique. It allows you to monitor your results, stay motivated, and make informed decisions about your diet and exercise routine.
Here are some tips on how to effectively track your progress weekly:
Choose relevant metrics:
Select metrics that align with your goals and are relevant to your fitness journey. For example, if your goal is weight loss, you may track your body weight, body fat percentage, or waist circumference.
If your goal is to gain muscle, you may track your strength levels, muscle measurements, or exercise performance.
Use consistent measurement methods:
To ensure accurate tracking, use consistent measurement methods each week. For example, weigh yourself at the same time of day, in the same clothing, and on the same scale.
Use the same measuring tape and measuring points for body measurements. Consistency in measurement methods will help you get more accurate and reliable results.
Keep a record:
Keep a written or digital record of your measurements and progress. This can be in the form of a journal, a spreadsheet, or a tracking app. Update your records weekly to keep track of your progress over time.
Celebrate small victories:
Recognize and celebrate small victories along the way. Even if you don’t see significant changes every week, it’s important to acknowledge and celebrate any progress you make toward your goals. This can help keep you motivated and encouraged to continue your efforts.
Assess and adjust:
Regularly assess your progress and adjust your approach if needed. If you’re not making progress towards your goals, review your records and identify any areas that may need improvement, such as your diet, exercise routine, or sleep habits.
Use the data from your tracking to make informed decisions and adjust your approach accordingly.
Tracking your progress weekly can be a powerful tool for achieving your fitness goals. It provides you with valuable feedback, keeps you motivated, and helps you make informed decisions about your diet and exercise routine.
Unlock The Simplest, Most Effective Way To Lose Weight For Good – The Custom Keto Meal Plan
Last Thoughts:
By following the 11 steps outlined in this article, including creating a meal plan, sticking to it, avoiding skipping meals, choosing the best training routines, increasing water consumption, getting enough sleep, and tracking your progress, you can make positive changes to your lifestyle that can lead to a lean and healthy body.
It’s important to remember that achieving a lean physique is not about crash diets or quick fixes, but rather a long-term lifestyle change.
Emphasize healthy eating habits, regular exercise, adequate rest, and positive lifestyle choices. Be patient with yourself and celebrate small victories along the way.
Remember, everyone’s journey is unique, and progress may vary from person to person. Listen to your body, adjust as needed, and seek professional guidance if necessary.
With determination, consistency, and a positive mindset, you can take the first 11 steps towards your lean physique and enjoy the benefits of a healthier, more energetic, and confident you. Start today and make your health and fitness a priority for a better future.
This post contains affiliate links. Please read our Disclaimer for more info.
What do you guys think about my article?
Leave your thoughts below in the comment section! And if you like it, don’t forget to share it, and follow me on social media Pinterest, Facebook, Instagram, Linkedin, and Bloglovin’. Thank you!
DON’T FORGET TO PIN IT LATER!
