Time to Get Lean Denver
Trainer Scott Personal Training advice on getting lean. If you want to burn body fat, check out this list;
- Change Your Lifestyle. When you go on a “program” to lose body fat, you may set yourself up for failure. …
- Drink More Water. …
- Consume Fewer Calories Than You Burn. …
- Reduce Starchy Carbs. …
- Eat a Full, Balanced Breakfast. …
- Limit Sugar Consumption. …
- Rotate Your Carbs. …
- Drink Black Coffee Before Working Out.
If you start losing weight too quickly, or feel your muscle mass and strength decreasing, you need more calories. Manipulate your macronutrients and/or caloric intake depending on how you want to look. To get lean, you may want to remove some carbohydrates from your diet or add a little more cardio.
Also see Men’s Fitness
Summer is the time when the temperature and climate are just right to hit the beach and show off. This is the time for those of us who follow the bodybuilding lifestyle, whether competitive or not, to shine and get our props for all of our efforts in the gym.
In order to look the part, we now have to shed the excess body fat that was gained during the winter bulking up period in order to display the muscularity that lies beneath.
The question is: How do you go about doing that? Well, today you are in luck because the rules presented in this article will describe how to create a plan to get lean while retaining all of the hard earned muscle that you worked so hard to attain.
Weight Training, Not Cardio Needs To Be Emphasized.
Why is this? Because weight training elevates your metabolism for 24-36 hours. Breaking down and re-building muscle has a metabolic cost associated with it.
In other words, you not only burn calories as you are doing the weight training but also after as your body scrambles to access the nutrients it needs to re-build the tissue.
Traditional Aerobic exercise, with the heart rate between 65%-85% of Maximum, on the other hand, only burns calories as you perform the activity.
- (NOTE: High Intensity Cardio has been shown to also burn calories afterwards due to the severity of the activity).
Cardiovascular Exercise Needs To Be Used As A Tool To Burn Extra Calories And Thus Facilitate Fat Loss.
- At the end of the day, losing fat is a matter of creating a slight (notice the word SLIGHT) caloric deficit in order to start losing weight in the form of fat. This caloric deficit can be created through either an increase of activity, a decrease in caloric intake or both.
My strategy to save muscle as I go down is to do the minimum amount of cardiovascular activity that I can get away with at the time while keeping the calories as high as possible. When I plateau, then I either reduce calories slightly again or increase the cardio a bit more to get things rolling once more.
Best times to perform cardio are first thing in the morning on an empty stomach and right after the workout as at both of these times glycogen (stored carbohydrates) levels are low in the body.
While I have read many articles recently disputing that this is not really a good idea as it can lead to muscle loss, I have found that this is only true if the person has an unusually fast metabolism (a hardgainer). Everyone else will be fine, especially if supplements like creatine and glutamine are taken which help preserve muscle tissue.
Establish A Baseline Diet With A High Caloric Base And With The Right Ratios Of Complex Carbs, Low Fat Proteins And Good Fats.
- This is really important as if you start too low, once your body gets used to that low caloric intake, you have nowhere else to go. In addition, too low of a caloric intake will sacrifice muscle tissue.
Therefore, a high caloric base may be in the order of your bodyweight in pounds multiplied by 15. So for instance, since I am 210 right now, my caloric intake will be in the order of 3150 calories per day (210 x 15). The ratios that I feel work best to start with (and for the off-season) are a 40% carbs, 40% proteins, 20% good fats ratio.
In My Case, I Would Need:
- (3150 x 0.4) / 4 = 315 grams of carbs
- (3150 x 0.4) / 4 = 315 grams of protein
- (3150 x 0.2) / 9 = 70 grams of good fats
Note: You can calculate this for yourself automatically below.
My starchy carb sources will come mostly from oatmeal, grits, brown rice, potatoes, sweet potatoes and my fibrous carbs come from vegetables like green beans and broccoli. My protein sources will come from egg whites, chicken, turkey, lean red meats, salmon and tuna. My fats will come from extra virgin olive oil, flaxseed oil, some CLA, and the incidental fats found in lean sources of meat.
Eat Several Small Meals (5-8) Per Day Spaced Out Every 2-3 hours. Make Sure That Each Meal Has Protein In It.
- Because of my high caloric needs, I eat 8 meals per day each composed of around 40 grams of protein. I like to have my starchy carbs on all my meals prior to 7 p.m. (unless I train later than 7 p.m. in which case I will have carbs after the workout).
The fats that I add, such as Flax Oil and Olive Oil, I like to have on my low carb meals (meals that either only contain vegetables or just no carbs at all).
Here Is How My Meal Plan Looks:
- Meal 1 (Post AM Cardio Meal 7:30am): 40 grams of protein, 55 grams of starchy carbs
Meal 2 (9:30am): 40 grams of protein, 40 grams of starchy carbs
Meal 3 (Post Workout Meal 12:30pm):40 grams of protein, 55 grams of starchy carbs, 15 grams of fibrous
Meal 4 (2:00pm): 40 grams of protein, 40 grams of starchy carbs
Meal 5 (4:00pm): 40 grams of protein, 40 grams of starchy carbs
Meal 6 (6:00pm): 40 grams of protein, 40 grams of starchy carbs, 15 grams of fibrous
Meal 7 (8:00pm): 40 grams of protein, 15 grams of fibrous, 14 grams Extra Virgin Olive Oil
Meal 8 (10:00pm): 40 grams of protein, 14 grams of flax oil
Note 1: The remainder of the fats I get from my CLA caps and also a couple of servings of lean red meats.
Note 2: If I work out at 7 p.m., then I flip Meal 7 with Meal 6 so that I can have some starchy carbs after the workout.
Establish A Baseline Routine That Includes 6 Weight Training Sessions Per Week Of 1 Hour Each And 30 Minutes Of Cardio Either First Thing On The Morning On An Empty Stomach Or Right After The Workout.
- Your baseline routine should be designed to gain muscle and the repetition ranges should be cycles in order to avoid stagnation.
Later in this article, a full routine will be presented that will take care of these goals.
Increase Calories From Carbs By 500 On Sunday.
- That means that on Sunday, you take in an extra 125 grams of carbs spaced out through the day in order to prevent your body from getting used to a specific caloric intake. As I get leaner, I may increase this to 700 calories.
The Maximum Amount Of Fat One Should Lose Per Week Is 1-2 pounds. Use Calipers To See If The Numbers Are Going Down (Don’t Worry About Calculating The BF%. Instead Concentrate On The Readings).
- If your
- readings are going down, then you know that body fat is being lost. If weight goes down but caliper readings remain unchanged, then you may be losing muscle.
Conversely, you will only adjust your cardio upwards by a factor of five minutes per session or you will decrease your caloric intake slightly if no fat loss is experienced after two weeks.
Too fast, too soon only leads to muscle loss and loss of strength. So what you want to do is lose no more than 2 pounds per week. The first Week will be the exception as typically anywhere between 5-10 pounds can be lost due to extra glycogen and water that the body is getting rid off. After the first week however, only 2 pounds should be the max amount.
If no fat loss is experienced for a couple of weeks, then my recommendation would be to increase cardio to a session of 30 minutes every day and decrease 200-300 calories from carbohydrate sources.
Later in the article, I will elaborate further on this.