Getting Fit/Lean

Getting Fit/Lean​

Background: Now this is a semi-small follow up to my 'Workout Guide', just because I know theres people who don't want to get bigger, they just want to get lean. Now this will most likely be my last fitness guide unless requested upon. I had to venture over to the other side of things, because the truth of it is, there are some people here who would like to lose some of that extra weight. Getting big and gaining muscles isn't for everyone, around 65% of America is focused on losing that weight, so in fact more people want to lose than gain.

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Eating Right: In order to get down to that specific weight that you want to be, your going to have to start with eating right. Protein is one of the many keys to success. Below I am going to breakdown daily eating routines to lose weight and stay in shape.

Breakfast- Research has shown that people who miss breakfast find it much more difficult to lose weight. Breakfast is in fact the most important meal of the day, and you need it in order to get your metabolism going. Let breakfast be the biggest meal you eat all since it will be the longest gaps between eating all day, because between the time you ate dinner and them time you eat breakfast should be about 9-12 hours apart. Here are some good food options for breakfast:
-Egg beaters (these are just plain egg whites), don't eat the yolks, unless you keep the ratio 4 egg whites: 1 yolk. Yolk's have a strong amount of protein in them.
-Fruit. Bananas, strawberry's, apricot's, pears, and watermelon are all great fruits, especially bananas because they will give you a strong amount of potassium for the day.
-Whole wheat toast is one of the best breads you can eat, along with whole grain toast. These toast are great for your body.
-NO BUTTER. Make sure there is no butter on anything you eat, let's just say butter is atrocious for you.
Opt for low-sugar, high-fiber, and high-protein choices.
-Low sugar cereal with 1% milk, this way you don't get a lot of fat from the milk, no 2%.

Lunch- Lunch is not the most important meal, therefor you can eat light. I usually eat McDonald's which is really good for you. Haha just kidding, only have that on special occasions. Below I am going to list some good meal options for lunch:
-Tuna fish with no mayo, right out of the can is fine.
-Lean cold cuts are also good for you, but again stick to whole grain bread. Don't use any condiments, or anything with high fats.

Dinner- This is another important meal of the day and you want to make sure you eat a moderate amount of food. Here are some of my food recommendations:
-Grilled foods are better than fried. I prefer grilled chicken the most.
-Stick to you healthier and leaner meats such as NY strip steaks, chicken and soups.
-Salads are also very good for you, but stay away from Ceaser salads.
-Fish is another type of food which is great for you no matter how you cook it, as long as you don't load it up with butter and garlic.

The 10 Steps To Success (Strategies):

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1. Eating lots of protein is very important. Increasing your protein intake will help protect your muscles from breaking down, when you have low calorie intake. Protein also stimulates liberation of energy.
2. Eat a lot of green vegetables because eating too much protein can make your diet acidic. These green leaves will counter act the intake the amount of protein and help balance out your diet.
3. Drink water at all times of the day. Water is great because it flushes out your system and helps keep you away from dehydration. Dehydration is a dangerous factor in which you become mentally and physically distraught.
4. Get accustomed to reading the labels. This is a good habit because it's going to tell you exactly what you body is intaking, and whether or not it's what you want going inside of your body. Don't eat much with high fructose corn syrup, this is highly bad for you and could damage your whole dieting routine.
5. A little caffeine can liberate a lot of that extra fat in your system. Some resources say 200mg is a good number, but i'm going to tell you 250mg, just because if your not too sensitive to caffeine the extra goes a long way.
6. Increasing your cardio exercise lengths is very important, the longer you go the more fat your going to remove from your system.
7. Keep going and don't stop when working out. If your going to be lifting weights, you should go from one exercise directly to the other with only 15 seconds in between. Your workouts should take 30 minutes if you do this correctly.
8. Get a partner to help you workout to make sure both of you are doing the correct things and help encourage each other.
9. Meal planning is important, you should set up your meal plan a week before this way it's set when your ready to eat. You should make it lean and low-fat, by following the food charts.
10. Never quit, I know things will get hard but quitting is just giving in to yourself, which no one should do.

Working Out To Leanness: All your exercises should be about 70% of the normal weight you can actually do. So say you bench 200 lbs., you should multiply it by .70 which will give you 140 lbs. Now you should be increasing your repetitions. For instance you should increase from that 6 repetition workout to a 10-12 repetition workout. Heavy weight is just going to get you more mass which is not what you want. If you keep the weight low and repetitions high you should be on your way to getting cut and lean. Also try taking fish oil pills with omega 3 in them, they will do wonders for your heart.

 

awesome guide man, keep em up, im going to give the workout guide a try during the summer, good job and i hope you keep it up

 

Thanks a lot MDS, if you need any pointers now or over the summer with working out, i'm almost i'm positive I can help for what your looking for. I figured I had to do the inverse of the workout guide because the fact is, there are more people who want to become lean rather than muscular.

 

You have lots of great pointers there, it's also better to have 6 small meals a day, rather than 3 big meals a day, there are many reasons for this.

And it's never good to cut your calories severly, because the human body is too smart for that, it would cause your metabolic rate to decrease eventually, the key is to eat the same amount of healthy foods, but use exercise to burn the fat, and weight training to keep your muscle.

 

Yeah those are also a lot of good points from you. Yeah cutting calories severely is not good thinking. When you cut calories severely, your metabolic rate slows to adjust to the lower calorie level. In addition, you probably won’t be able to stick to your goals and habits for very long, because you’ll be hungry all the time. But those are just the tactics that I would put forth to the members here, because if you follow that guide rigorously theres no doubt you see massive (pun intended) changes within your self.

 

alrite thanks alot, i'll hit u up on msn if i gota any questions that i think you can answer, again thanks for the guides

 

Yeah, no problem.

 

running a mile or two a day also wouldn't hurt.

 

Wouldn't 6 small meals be better than 3 larger meals?

 

dude ur guide ownts....

it has all the key points needed to get fit....

and it all makes sense...

go write a damn book @! lolllll

 

Well it depends on portions, because your supposed to have quite a large breakfast, so I would say three is better than 6.

 

6 increases your metabolism when 3 doesnt.

 

What's with the fish oil? Lol.

I was born in Manhattan btw. Living in Jersey, every time I go into NY I plan on getting an apartment and running in Chelsea. It looks like a mad fun place to run.

 

Shall I suggest that you remind the young people who use sythe like me, who are not completely done growing yet that lifting CAN stunt your growth. I'm 13 years old and I'm 5'6 I max out pressing about 115-125

But I also know my limits.

 

agreed with volcom. while under 18 doing weights will screw up your growth. another good solution for students would be to walk to school if your moderately close. or walk then take public transportation. and regular sports like basketball,soccer etc.

 

Under 16 might hurt your growth, but if your 13 and you lift light weight with more repetitions you won't stunt anything. I made that clear because light weights will get you cut and not put a great strain on the muscles.

 

Fish oils contain Omega 3 fatty acids, which are basicaly healthy fats, along with Omega 6, they have a huge number of health benefits.

 

I like the guide, Very good pointers and how will you eat.

May I ask, I'm well born in an Asian country and we eat rice for 2 meals per day is that anything good? I'm in a great fit though. Just wanted to know if eating a lot of rice is any good.

 

Well, it depends how much you weigh and what your looking for. If you want to lose weight, rice is not very good. The amount of carbohydrates in rice that amount of rice isn't too good. But if you want to stay in shape and already are, and gain a constant small amount of weight than rice is fine.

 

I've been using fish oils for about 3 years now... The effects are not noticeable, but supposedly it's very good for you?

Could be a marketing scam, but then again there are many scientific experiments to suggest that it's beneficial.