Are you desperately trying to figure out how to get lean? With all the misinformation out there, it’s no wonder that there are a lot of conflicting ideas and confusion about attaining a trim figure.

The trick? Rely on science to tell you how to get lean.

I’ve said it before and I’ll say it again: women should do weight training. In particular, focus on multi-joint lifts rather than isolation exercises. Yes, you can still do cardio, but opt for intermittent exercises such as sprints. Science tells us that if your aim is to gain muscle and strength (as opposed to losing weight), you won’t be tempted to eat more calories. What’s more, you’ll burn more calories and have a smaller appetite.

Having said that, I’m not meaning you should starve yourself. The idea that minimal calories is key, is wrong. That is not how to get lean. In fact, you’ll slow down your metabolism and burn fewer calories.

Restricting your calories, as well as counting them, increases your levels of stress and anxiety. You’ll have elevated cortisol levels, which means you’ll not only crave carbohydrates, but you’ll also end up storing fat in your abdominal area. Is this how to get lean? I think not!

If you really want to learn how to get lean, you need to make friends with fat.

Yes, fat. We all need a certain amount of healthy dietary fat in our diets. Without it, you’ll have an increased appetite, eat more carbs and, ultimately, burn fewer calories. That’s why low fat diets don’t work. Reduce your processed carbs in favour of healthy fats with lots of lean protein, veggies and some limited portions of fruit. Plan your meals at regular intervals and avoid intermittent fasting.

Following this type of diet and doing weight training will prevent elevated estrogen levels – a common cause of a high body fat percentage in women. Balancing your estrogen levels also involves avoiding plastics, and switching to organic personal care products.

Follow these tips and see your new sculpted body emerge!

Do you have any questions on how to get lean? I’d love to hear from you.

 

 

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