Let’s not overcomplicate fitness.
Building a lean and powerful body is actually quite simple when the right systems are in place.
You’ve probably heard a thousand times that to lose weight you need to be in a caloric deficit.
I’ve said it to my clients more times than I can count.
If you combine a caloric deficit with a protein rich diet, you’ll retain muscle while losing fat.
Add resistance training to that, and you’ll actually build muscle while losing fat.
It’s not more complicated than that to build a lean body.
Caloric deficit + protein rich diet + resistance training = lean body.
Simple but difficult.
To be in a caloric deficit you have to calculate your calorie requirements.
You can use the Mifflin st. Jeor equation for that, and subtract ∼ 500 kcal.
Focus on whole foods and single ingredient items.
Cut out all the processed foods, sugary items, and alcohol.
Be really strict about it for two to three weeks once you start to establish your new habits.
When you are into it, you won’t even want to go back to junk food anymore because you’ll feel so much better.
To be on a protein rich diet, consume around 1.5-2g protein per kg/bodyweight.
Eat things like lean beef, chicken, fish, lentils, beans, tofu, and eggs.
Supplement with whey protein powder if you find it difficult to hit your protein target.
That will also help with satiety, and you won’t be tempted to eat unnecessary junk.
The rest of your calories come from carbs and fats.
I’d get a little bit of both but the proportions don’t matter as long as you are in a deficit and you hit your protein target.
Find which proportion of carbs and fats fit you and how you feel.
If you are still hungry, load up on veggies that are rich in fiber and low in calories.
Think veggies like green bell peppers, broccoli, asparagus, cale…
You can eat them in almost unlimited quantities and they will fill you up.
They’ll also help with digestion and speed up your metabolism.
Then, focus on compound exercises like squats, push ups, bench press, deadlift, lat pulls, and rows in your training.
Those exercises hit your biggest muscles and multiple muscles at once.
You don’t necessarily need a gym membership or fancy equipment but make sure the intensity is there and go close to failure.
Do a workout three to four times a week focusing on those compound movements.
Just one thing though.
You can’t half-ass this.
If you live like this Monday through Friday, but then go on a rampage on the weekend, don’t wonder if you don’t make any progress.
Treat your body well, and your body will treat you well.
If you need a training plan, a full eating and meal prep plan, or someone to hold you accountable, just get in touch with me or join the Elaborate Health Community here:
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