Nowadays, getting lean has become the ultimate dream of most people. The heartfelt desire to get a slim body and to be physically active often urges people to take the initiative to shed the fat off their bodies. Proper guidance and counselling are needed to acquire a good body shape and posture, which is often very tough to find. Fortunately, with the help of our guide on How to get lean, stated below, you can kiss your binge-eating days goodbye and get ready to lose excess fat!
Tips on how to get a lean body
Given below are some tips that would help you get a lean figure and feel confident about yourself!
1. Be aware of your body type
One’s ability to gain or lose weight relies basically on one’s body type or more commonly known as a somatotype.
There are three types of somatotype, each having distinct feature:
a. Ectomorphs- Also referred to as hard-gainers, ectomorphs are usually tall, skinny, and have a high metabolic rate. They find it difficult to gain fat and build muscles.
b. Endomorphs- Endomorphs, on the other hand, face difficulty in losing weight.
They have a soft, round body and low metabolism. They gain weight quickly and are the opposite of ectomorphs.
c. Mesomorphs- They have a strong, well-built, muscular body with excellent posture. Mesomorphs have a naturally gifted lean and athletic body.
Keeping their characteristics aside, the endomorphs and mesomorphs are also predisposed to specific disorders. Mesomorphs-endomorphs are subjected to high blood pressure, and they usually suffer from digestive system diseases. They often go through mental problems like anxiety and depression.
2. Eat according to your somatotype
Though ectomorphs have a high metabolism, which allows them to stay slim and lean without additional effort, they face difficulty gaining fat and building muscle mass. An ectomorph must follow a high-calorie diet which should mainly include carbohydrate intake. They should consume foods rich in nutrients like meat, peanut butter, nuts, and seeds.
On the other hand, endomorphs should follow a diet rich in protein and healthy fats like lean meat, poultry, dairy products, nuts, and cheese instead of carbohydrates as they are delicate to carbs and can put on weight quickly, So for those looking understand how to get lean, this article is it.
3. Select your calorie intake carefully
You should always know how to differentiate between good calories and bad calories. Good calories are found in food items with high nutrients like whole grains, nuts, meat, and fish. Oppositely, bad calories are found in high-sugar and fast food, which offer no nutrients, like pizza, burgers, and other junk foods. Therefore, one should only consume those foods rich in nutrients and lower in calories, higher in protein, and minimal carbs.
4. Think consistently about your workout regime
Keeping the consumption pattern, you need to follow to get a lean figure in mind; you must be well aware of the different workouts you need to perform.Endomorphs tend to gain weight without any additional effort. Though they can build lean mass without any chaos, they tend to carry excess fat. Endomorphs should try lifting heavy weights as it would help them build muscle mass.On the other hand, Ectomorphs should essentially practice multi-joint lifts like back-squats, front-squats, pull-ups, and bench-press. This is how to get lean properly.
5. Switch over from grains to greens
You can also switch over from foods rich in grains and starches to leafy green vegetables. Green vegetables are rich in fiber and water and can fill up your empty stomach without much hazard. Leafy greens like lettuce, cabbage and broccoli are rich in fiber but low in calories, which are perfect for your consumption.
Frequently asked questions
1. Is it healthy to be lean?
Yes, it is healthy to be lean. Being lean makes you more flexible, healthier, and less likely to be affected by injuries.
2. Why is it so hard to get lean?
If you are trying to get lean, you need to lose your body fat and not your body weight. The main thing to be noted is that the weight you see on your weighing machine is made up of muscles, bones, fat, water, and so on.
3. How can I stay lean and get stronger?
For starters, get plenty of rest, fulfil your daily caloric requirement, avoid consumption of excess fat and finally, perform light cardio during every workout session.