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The No B. S. Way to Get Lean (WORKS EVERY TIME)

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Rating: 4.0; Vote: 1

t worked, then this is for you. In this video, I-m going to go over the simplest way to lose weight and get lean by dropping body fat levels the right way. There are things you can do with your nutrition and your workouts that are going to help, you just have to know the proper ones to focus on. It all starts with the four most important words when it comes to losing fat and getting lean. Those are calories in, calories out. The law of thermodynamics states that we need to be in a net energy deficit in order to lose fat. This comes in the form of two approaches, or most successfully, with a combination of both of them. First we can talk about the calories out part of the equation. This refers to your exercise, or as I like to call it, training. Training is exercising with a purpose. Most of the time people focus on cardio and conditioning in an attempt to lose weight fast. The problem here is that the amount of caloric burn, while helpful, is never enough to offset a poor nutrition plan. It is so important to look beyond the treadmills and elliptical machines as a way of burning off calories and fat. The better focus of the plan should be on strength training and the use of weights. Now the actual workouts that involve weightlifting are generally not going to result in any significant calorie burn either. That isn-t where their benefit comes from however. They instead, will help you to build muscle which is metabolically more active tissue, so even at rest your body will consume more calories allowing you to lose fat easier. The best type of workouts for getting lean are going to be the ones that allow you to build the most amount of muscle and focus on the multi-function, multi-muscle group exercises. These are often in the form of total body splits and push pull legs splits. If you are very short on time you may want to focus on turning these workouts into either complexes or circuits to get some additional conditioning benefits. Keep in mind however that these latter two approaches are not as effective for building or burning as the traditionally performed versions of each. When it comes to the calories in part of the equation we are talking about your nutrition. Here, is where all the changes come when you really want to get lean. It is also the harder part of the process since the discipline required to get your nutrition right is going to require much more diligence throughout the day than getting a workout in. It-s important that you realize that not all foods are created equal however. Different foods have different levels of satiation. Some foods you can eat and they make you feel full while others seem like you can eat them forever and never fill up. Since portion control is ultimately going to have a major impact on your total caloric intake, you-re going to want to be wise about the food choices you make. High fiber foods help you consume less calories because they tend to be more filling. Also, you have to ask yourself if your long term goals are health or just to lose body fat and get lean. If it is truly only short term, then it doesn-t really matter what you eat as long as you stay within your daily caloric allotment. Make sure when making your cuts that you don-t take away too much protein if possible. This is going to be needed to maintain the muscle mass you have and support the calories out part of the process. Take instead from fats, especially if your diet is already too high in them. At twice the caloric density of carbohydrates and proteins on a gram per gram basis, the decision is the most economical. Try not to overdo your depletion of carbs though. This is only going to set you up for long term failure when the reality of the restriction overcomes your desire to make a change to your body. If you-re looking for a step by step meal plan that will get you lean and ripped and stay that way year round, head to athleanx. com via the link below. Choose the program that best suits your current goals and start training like an athlete. If you-re looking for a full day of eating video or nutrition videos for how to get lean, be sure to
Date: 2022-04-22

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Comments and reviews: 10

RandomGuy30
I have been working out 6 out of 7 days of the week, for 3 and a half weeks, and while I-ve had some cheat days, I mostly stick to this, muscle milk mixed with other milk in the morning, then usually 2 grilled chicken breast before going to the gym, then protein shake, and end the night with 2 or 3 Turkey burgers, sometimes with and without buns to get carbs, and I try to get some broccoli in as well (this is recent though, like only one day) and if I want a snack, I eat Greek yogurt which is high in protein, or bananas and strawberries, though I see that I am not losing some of my belly fat, and I am worried I am losing muscle, but I am going to trust the process and hope that as time goes on my stomach flattens out, I should probably add a pure cardio day, cause my other days are the Arnold Split routine
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Detective
Good advice. You don't need carbs though. You can hit your goals with or without. I go almost full keto at times and I'm able to keep working out and I don't lose too much strength as the weigh comes off. It just easiest for me to just avoid carbs which means I eat a lot protein foods and get full with less calories. I don't limit vegetables though. I always allow myself to eat as much veggies as I want. I can't imagine someone being fat from overconsumption of vegetables. I guess that means I mostly avoid bread, crackers, sweets, and sugary sauces. I think that's will get most people where they want to go. I have a limit of 230 lbs. If I hit that, I must diet to 215 lbs. Then I reintroduce some things I like. Hopefully that doesn't make me a yo yo dieter.
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BASIC
1 bun of Keto bread with 25 grams of fiber, cheddar cheese, two slices of bacon, 2 eggs = 450 calories
8 beers = 1, 200 calories
1 fatty = zero calories
A fistful of vegs = zero calories
1 apple = 100 calories
Total in = 1, 750 calories
BMR = -1, 700 calories-
12 miles of walking whilst drinking beer and smoking pot = -1, 200 calories
Total out = 2, 900
Deficit = 1, 150 calories
6'1-, 170 lbs, 11% bodyfat
Good?
Well, one of the best parts is the walk:
Drunk
Stoned
Runner's high kicked in
Birds
Nature
Deer
Thoughts
Ideas
Fun!
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Karl
Old vid, I know. I've always counted my protein as 1g/lb lbm, not total body weight. I am working on a 25% deficit from BMR. I have 1g/lb of lbm protein, 20g carb, and the rest of my calories from fat. I don't do a % based approach. I re-calculate macros monthly, until I hit the bf% I am aiming for. I lost an initial 80lbs this way, and maintained for a while. I lost interest though because of lifestyle changes. My fault. I am fixing that now, but I am still going off of LBM. Are there any scientific reasons to change that # to body weight?
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Jake
ANY ADVICE? In July of 2021 I was at my highest weight (232) (I'm 5'5-(Age-43. I managed to get down to around 210-215 and hit a wall. I was able to break through that wall after about a month. Now I'm up against another wall as I've been ping ponging between 195-200 for the last almost 3 months. I hate to exercise, but I manage to drag myself to the gym a few times a week. I eat mostly Meat and Veggies. What can I possibly do to get down to my target of 175-185. Thanks in advance.
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Mark
So when I started my body transformation 3 weeks ago, I was 6'2/400lbs. I've already seen noticeable gains and losses with my push, pull, legs training program and my new diet, but after watching many workout videos, I'm concerned about my diet. I see many people suggesting carbohydrate intake, but I'm currently doing the carnivore diet. What do you think of the carnivore diet? Can I lose weight and build muscle mass while on this diet?
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BanTheStupid
I wonder if the calorie in and calorie out model works for someone who is a highly insulin resistant diabetic, so they flood their body with insulin to keep their glucose in check, and the more insulin, the more fat they retain, which I-m guessing makes calorie control far less successful (or at least much harder) to stay lean.
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ceckolalovia
That's a great video and so informative I try to eat mostly clean food that also gives me the things that I need but I also enjoy some other foods here and there. Now counting calories wasnt really my thing I tried for 2 3 weeks its just getting me frustrated to calculate so much, like my life depends on it lol
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Chase
I-m trying to cut weight for a weight loss competition at work. I lost 10 pounds with a 1500 calorie diet and now I-m stalled out at that -10 lbs. it-s really annoying. I-m not very muscular do I do carry a lot of fat, so I-m trying to cut and win a month of competition before I start intense strength training
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Joe
I try to eat correctly no sugar, nuts olive oil hot pepper. Stopped alcohol for 7 days now. Drinking much water. 76 years old. Barley not white rice 6--1- 192 lbs, belly now, need core strengthening. My diet regulars beets celery cucumbers tomatoes dark darker rye bread all in moderation. Not a joke
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