One of the most common questions I’m asked in the iron game is “How can I get a lean body?”
Getting leaner and losing body fat relies heavily on your dietary practices.
I’ve seen the lifters who train like Rocky Balboa and then go to the drive-thru and eat like Homer Simpson.
They think because they train hard that they can eat whatever they want. But the stone-cold truth is that you cannot out train a bad diet.
The real hustle is that if your diet is not up to par, you will not be getting lean.
Many lifters in the game workout 4, 5, and even 6 days per week.
You would think with that type of training frequency that most of these lifters would be lean. But you would be wrong.
Frequency in the gym does not equate to a leaner body if your diet is pure garbage.
Many lifters put a lot of energy into getting to the gym, but they do not give that same energy to their diet.
If you worked out five days a week at one hour per workout, you would spend five hours each week training.
But there are still 163 other hours available in the week. That means 97 percent of your week will not be spent working out.
Training, nutrition, and recovery are all important. They are all worth 1/3 of the triangle for what gets results.
But in terms of getting visibly leaner your diet is the undisputed alpha dog.
How To Get A Lean Body
So just how do you get lean? There are a few things that you must do.
1) You Must Be In A Caloric Deficit
A caloric deficit is when you use more energy than you consume.
When you use more energy than you consume, you will see a reduction in body fat.
When you diet correctly you will lose the body fat and also retain the vast majority of your muscle mass.
Many lifters complain that they cannot get lean but the truth is that most of them are not in a caloric deficit. They are in a caloric surplus.
When you are in a caloric surplus, you are consuming more energy than you are using.
When you bring in more calories than what you are using then you will gain body fat.
You cannot lose body fat while being in a caloric surplus.
The easiest way to know if you are in a caloric deficit is to count your daily food intake.
Many lifters scoff at the idea of counting calories because it demands accountability.
I say if you are truly serious about getting lean then you should do whatever it takes to reach your goals.
You do not have to count calories forever, but you do need to count them in order to see how much food you have coming in.
This will allow you to make adjustments during the process.
2) You Should Count Your Macros
Counting calories is a good start. But counting your macros is the true key to building a well-built body.
See, you could lose fat on a caloric deficit even if it was a diet based on the menu at the Golden Arches.
But your body would look horrendous once you completed that diet phase.
Most lifters eat diets that are too high in carbs and fats and not high enough in protein. That diet creates soft bodies.
When your macros are lined up, you will predictably build a lean and muscular body.
Bad macros equals a bad body.
3) You Should Eat High Quality Foods
Quality foods matter.
You should be eating your lean proteins, your quality carbohydrates, and your healthy fats. These healthy foods should be the majority of what you eat.
But quality foods alone cannot get the job done without being in a caloric deficit.
If you overeat quality foods you will be in a caloric surplus and you will not lose body fat.
4) You Have To Train And Recover Correctly
It goes without saying that you need a progressive strength training program in order to maximize your physique.
A training program soaked in accountability will force your body to change.
A training program that promotes iron, sprinting, and pushing the Prowler will elevate not only your body but also your mind.
And when you consistently get quality sleep, your body has a chance to heal.
When your body is recovered and fresh, it can focus more on fat loss and less on fatigue and stress.
You cannot eat what you want to eat, whenever you want to eat it and expect to get lean.
Follow the rules above and you will be on the path to a lean body.
I’ll holla at you next time.
The People’s Trainer,