Lean Body Guide : Tips & Tricks To Get A Lean Body

Looking for the ultimate lean body guide?

You’ve come to the right place!

All of them won’t fit here in this blog post but you can always grab the eBook that contains all 207!

Why not download the entire 207 tips guide you can start using right now?

This Lean Body Guide is divided into 5 sections.

Each representing a section of your fitness lifestyle.

Pretty much a tip you can use for every single day you workout in the whole year!

While a number of tips are posted right on this page the rest are listed on a EBOOK lean body guide which you can download and keep for reference.

Just click one of the links to download the guide an enjoy!

Simply use this “Ultimate Guide List of Lean Body Tips” and let me know which of these is your favorite.

I’d love to know how it goes!

(NOTE: Don’t miss the Download the Complete Guide – It will show you how to download the complete 207 tips list from this lean body guide and have a copy for yourself to keep on hand for review)


This Lean Body Guide is divided into 5 sections.

View the guide sections of this article by clicking on one of the links below to view the lean body tips from that section:

Motivation

Nutrition

Workout

Supplements

Lifestyle

And here is the abridged text version of my Lean Body Guide examples…


Lean Body Motivation Tips

 

Know that it’s okay to have “down” days.

You will not always be motivated. You won’t always want to go to the gym, nor will you always want to eat all of your protein and veggies. There will be days when you don’t want to drink your water, days when you miss out on hours of sleep, and days when you won’t get up in time to prep your food or get your workout done. Realize that this happens, it’s normal, and life goes on. Forgive and forget, this doesn’t just apply to others — it applies to your own actions, too. Learn to be okay with the lows.

pick-myself-up-when-depressed-1

 

Learn to “get up and dust off.” No matter what.

While it’s okay to have down days, it is not okay to go back on your commitment to yourself. This is a journey; it isn’t comprised of one day. You’re doing this for yourself and you don’t go back on a word… you promised yourself and your loved ones that you’re making this happen, so do it! Always!

 

visualize-your-goal

 

Visualize your goal.

Speaking of posting on mirrors, a great addition to yours would be images that motivate you. Photos of women whose bodies you find inspirational will often serve to light that fire within you, and if you see what it is you’re working so hard to achieve, you’ll find it easier to put in the work. It’s important to visualize.

 

Find your inspiration.

Why are you doing this? Take a pen and paper, and write down all of your reasons for wanting this change. WHY do you want the body? Why do you want the health, the energy, the vitality? What made you want it badly enough to join this community? Is it a future competition; is it a possible career in the fitness industry? Figure out what you want, specifically. Write it down!

power

 

Read quotes.

More specifically, read the ones that motivate you, whatever they may be. Print the most special ones and post them all around your home.

fitness-quotes

 

 


 

Lean Body Nutrition Tips

 

Drink a gallon of water daily.

Most times, when you’re feeling hungry, you’re actually thirsty! If you just drink, you’ll find that you don’t need to eat as frequently as you seemingly have hunger pangs.

how-much-water-should-i-drink-1

 

Get into drinking flavored teas.

Tea is a wonderful way to satisfy a sweet tooth, especially dessert tea!

 

Eat lots of fiber.

You will get quite a bit from veggies, fruit, and don’t forget oatmeal. Great way to have a filling breakfast that’ll also fill your fiber requirements (at least 30g of it daily). You can even use a fiber supplement to make it easier.

fiber-supplement

 

DON’T IIFYM

I have yet to see anyone get lean and healthy eating nothing but twinkies and cheesecake all day long. It’s not all about macros, it’s about quality of your nutrition too! IIFYM does not work long term.

iifym-diet-plan

 

Don’t drink soda.

There’ve been many studies proving that even diet soda results in fat gain.

is-diet-soda-bad-for-you

 

Lemon water is your friend!

Adding lemon slices to water will add a lot of flavor to water, making it a lot more fun (and tolerable) to get down than plain water.

Nut butters are great!

They’re filling, easy to portion (2 tablespoons is generally all you need at a meal), loved by most people, and full of healthy fats.

buy-nut-butters-online

 

Avocados are your friend.

There’ve been studies done proving that avocados actually aid in maintaining a healthy body composition

 

Choose the right protein powder to take care of cravings.

If you know you crave fruity, juicy flavors, there are plenty of flavors available to satisfy that (my favorite is Nectar’s Fuzzy Navel, which is a great peachy flavor). If you know you can’t get enough chocolate, find a protein powder that’s chocolatey enough for you (I like Nectar’s Truffle). Have a shake whenever you’re craving sweets!

mercola-protein-powder

 

Don’t be afraid to eat carbs.

They aren’t the enemy. Many studies have shown that the healthiest, fittest, leanest individuals consume a well-rounded diet and aren’t afraid of any food group.

carbs-for-weight-loss

 

 

Stay away from protein bars, meal replacement bars, fiber bars, and the like.

They’re processed and generally much fuller of sugars and compact energy than anyone needs when fat loss is the goal.

are-protein-bars-bad-for-you


Lean Body Workout Tips

Don’t be afraid to get strong.

Lifting heavy will burn through more fat than lifting weights that don’t even register with your body. Lifting heavy also builds muscle, which increases your metabolic activity and helps you burn fat even at rest!

 

Supersetting.

You don’t want to sit around the gym, waiting to do your next set. The faster you move, the more energy you burn and the faster you’ll lose fat. Go from one set of one exercise, to a set of another exercise, and back to the first… then repeat until all your sets are done.

 

Get to jumping.

Plyometrics have been shown time and time again to tone up the lower body and help people get leaner than most other training methods. There are some great plyometrics ideas worked into our Lean Body Factor Transformation Accelerator program.

 

Train legs heavy!

Most of us want shapely, sculpted legs. This will entail pushing heavy weights. Don’t be afraid to squat! This leads to the condition otherwise known as flawless legs.

flawless-legs

 

Use free weights.

Machines allow you to isolate your muscle groups, which will end up burning through less fuel than if your entire body has to work to move a free weight. More bang for your buck!

 

Do full body, compound exercises.

There are endless varieties of deadlifts, squats, lunges, pull ups, etc… you want exercises that entail using as many of your muscle groups as is possible, because these are the ones that will not only burn through the most calories per minute, they’ll also keep your metabolism elevated for longer!

 

Yoga!

Not only is it a great way to keep your muscles flexible and keep your body youthful, certain types of yoga (like hot yoga and power yoga) burn more calories than a cardio session over the same time period.

 

Allow for proper recovery.

You always want to take enough time off between workouts to allow for those muscles to recuperate and be ready to go heavy again, otherwise you’re just hurting muscles that haven’t gotten a chance to heal yet.

 

Don’t train when sore.

Along the same lines, if your body is so sore that you can hardly move, skip your workout – even if it’s been several days since your last training session.

should-i-train-when-sore

 

… but don’t be afraid to move, either.

You still want to get moving when sore, because not only will it help alleviate the pain, it’ll also speed up recovery by getting some blood into those muscles.

 

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Lean Body Supplement Tips

Green Tea

What does all of this mean? You’re getting antioxidants, which will slow down the aging process – something we can all use, right?! Green tea will also increase your metabolism without being a thermogenic “fat burner” – it will gently increase the fat loss process and provide you with added, natural energy.

green-tea-extract-benefits

 

L-Carnitine

It provides all of the extensive benefits of the amino acid Carnitine in a highly absorbable liquid form. L-Carnitine is a non-essential amino acid that helps to maintain overall good health by facilitating the transfer of fatty acid groups into the mitochondrial membrane for cellular energy production. This means it’ll make stored fat much more available and “usable” as energy during your workouts!

Be wary of supplements with too many fillers.

Many commercial brands of supplements actually contain fillers that are suspected of having harmful health effects. GNC, Walmart and Target were called out by the FDA for this.

fillers-in-supplements-harmful

 

Protein Powder

Wherever your menus call for protein shakes, in your post-workout smoothies, and/or whenever you simply don’t have the time to prepare a full-fledged meal, these supplements are an absolute must! If you are going to get even a single supplement, make it a good protein powder you enjoy, with a complete amino acid profile – you’ll find frequent use for it in your meal plan.

 

Sunshine in a bottle.

Supplement with vitamin D to support your body’s fat burning ability, it’s been popping up in more and more studies recently – and it’ll support your general health, too!

immune-benefits-of-vitamin-d

 

EFAs

Essential fatty acids are an important component of your fitness lifestyle. Not only are they essential for a multitude of health reasons (heart health, joint health, eyesight, and proper integrity of just about every cell in your body), they also play an important part in muscle recovery – which is, of course, helpful when it comes to any fit lifestyle! To top it off, healthy fats will help you look amazing; they’ve been proven to contribute to clear and healthy skin as well as decelerate aging!

 

Beta-Alanine

Beta-Alanine is a non-essential amino acid that is used by muscle cells to synthesize Carnosine. Carnosine is the dipeptide (Beta-Alanine plus Histidine) that functions as a buffer for the hydrogen ions (acid) produced during strenuous exercise, thus helping to maintain optimum muscular pH. Clinical studies suggest that Beta-Alanine supplementation can increase muscle Carnosine content and delay muscle fatigue.


 

Lean Body Lifestyle Tips

 

Don’t stop moving!

Just because you aren’t in the gym, doesn’t mean you shouldn’t be moving. Studies show that people with that annoying habit of twitching their feet are generally thinner and leaner than those who sit still for long time periods. Move something, as frequently as possible. Fidget!

lose-weight-by-figeting

 

Do more of what makes you happy.

It’ll stabilize your hormone levels and help you get leaner faster. Plus, who doesn’t want to be happy? Get out in the sun, smile more, spend time with people who lift your spirits, browse your favorite stores, plan your next trip – get excited about your life without getting food involved! Never feel guilty for doing what you love!

do-what-you-love

 

Train for an event.

Bikini competitions aren’t for everyone, but they ARE a great way to set a definitive goal date and stick to your new, healthy lifestyle. So are marathons if that appeals to you more.

 

Get a treadmill desk.

This isn’t an option for everyone, but if you have the opportunity to walk in place of sitting, do it! Many offices will support this decision on the part of their employees, and it’s always worth a shot to ask.

 

Meditate.

Elevated cortisol levels are responsible for stopping fat loss dead in its tracks oftentimes, and meditation will help you center yourself – stress also puts you at risk for many diseases, so minimizing it is always a win!

how-to-meditate-for-a-beginner

 

 

Get a FitBit.

Or any other activity tracker that looks good to you. This is a lot like tracking progress – you may be eating clean and working out, but if you’re not moving enough over the course of your days, your fat loss may be slow to come by.

Diet trumps all.

There’s a reason the nutrition section of this tip list is considerably longer than any of the others – if you don’t eat right, you can’t expect results no matter how hard you’re working out or meditating.

 

Rearrange your place.

Foods you shouldn’t be eating shouldn’t be within easy reach. Foods you should be eating should be accessible at all times. Put the remote someplace you have to get up to get it. Clear some space in the living room for a bout of jumping jacks mid-Game of Thrones.

 

 

It’s a lifestyle.

If you keep doing things that haven’t worked for you before, like drastic caloric restrictions for weeks at a time which end up in a binge, you’ll just continue getting nowhere. If you change your lifestyle to a sustainable, enjoyable one full of healthy habits, that lean body will be there naturally! Just follow methods that have worked for thousands of bikini competitors and you’ll get where you’re going before you know it!

 

Get your sleep.

This one is non-negotiable. There have been studies popping up lately that lack of sleep may result in significant weight gain. And even if it didn’t it would certainly lead to a spare tire because your body doesn’t get a chance to balance out hormones and recover from workouts if you aren’t sleeping at least 8 hours nightly.

how-to-sleep-1

 

With this list at your disposal… you’ll never run out of ideas for figure out how to get a lean body.

And… don’t forget these tips are only a small part of the complete “207 Lean Body Tips Guide” that is available to download right here: Download the Complete EBOOK

What do you think?

What ideas do you have for this guide?

Add them to the comments section below and let’s talk about them or let me know on Facebook!

Here’s What to Do Next…

If you enjoyed this lean body guide, I want you do one thing:

Download the entire “207 Ultimate Lean Body Tips” guide that I put together just for this post.

Click the link to get the entire 207 tips EBOOK checklist.

(NOTE: Don’t miss this– Grab the Complete EBOOK – It will show you how to download the complete 207 tips list from this lean body guide and have a copy for yourself to keep on hand for review)



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