Admin Jun 16



Most people have questions about a lean body but do not know how to get one.

Further, everyone tries to have a lean body when summer is approaching. But they do know this is not based on any season.

So they stop eating food that is the biggest mistake of her/his. But here you need to add some healthy foods to your diet.

Then, increase your protein intake. If you are not taking enough protein, you can lose fat and muscle.

Moreover, people do not have patience. They eat junk food for 5 years and then think they can get abs in 2-3 months. This is not possible, and it directly depends on body fat.

So take some time to get lean. Rapid weight loss can lead to many health problems.

Another mistake is people doing cardio daily. If you do cardio daily, you can not give your body time for recovery. So add high-intensity cardio to your routine. Conversely, you need to add a 5-6 times-a-week workout plan.

Use a Diet Plan To a Guide For Getting Lean

This is the best way to lose fat. A simple diet plan does not produce results.

I see many people only using a plan available on websites, YouTube, etc. If you are using these, then you are inviting diseases because these diet plans are not built according to your weight, height, fat percentage, etc.

People waste money on expensive proteins that do not produce good results. On the other hand, if you buy a good-quality diet plan, you can easily lean your body.

For example, if you are losing weight, you should replace refined carbs. Do not stop eating carbs. You also hear that if we stop eating carbs, we can lose weight rapidly. That is not good for our body. If we stop eating carbs, we have no energy.

On the other hand, if we add complex carbs instead of simple carbs, we have energy and can also lose fat.

You have one more question, which is whether diet plans are expensive. If you waste money on junk food, burgers, dates, cinema halls, etc., why are you not thinking about money? If you change your lifestyle, then you can easily manage your money.

On the contrary, you must check your workout plan if you have a diet plan. If both are well-designed, you can quickly tone your body.

Gain Muscles:

When you lose weight, you focus only on weight loss, which is not good for us. When you focus on muscle gain, you can burn fat easily and build new muscles.

On the other hand, people are performing very lightweight movements with high repetitions. This is the biggest myth I see in the gym.

Think if you are doing 40 reps with a 5 kg dumbbell, then you can lose weight or gain weight. No, you can not get any results because it is a lightweight to active twitch muscle.

On the other hand, when you do both techniques, you can build muscles because high weight activates high-twitch muscles.

For example, when you do bench press or any other exercise, you should perform three heavy sets with 7-8 reps. But after that, you need to add two lightweight sets with 18-20 reps, and then you can easily define your body shape.

On the other side, you need to add a partial rep, negative rep, half motion, etc. These are the best variation during your workout. In the gym, no one can tell you how these simple techniques are related.

The benefit of these methods is that your body does not hit a plateau. This means that when you repeat the same schedule, your body does not give the desired result.

Moreover, it applies to your diet. If you eat the same foods for years, your body does not give you better results. Here, you need to shock your body. Like adding volume weight, add different types of foods to your routine.

Do Not Overtrain:

When people train the same muscles three times a week, they do not get results. Because you are training your body, you need to rest and recover your muscles.

People think that if we train more often, we will get in shape quickly. But this is not right. For example, when you put stress on your mind for five days, can you think of any solution? No, you can not think of any solution.

On the contrary, when you stop thinking about the problem and rest, you can easily find a solution.

So, if you are a beginner, do not train more than one muscle. But if you are at an advanced level, you can train two muscles in a week. Here, you need to follow a high-quality diet.

The same problem applies to abs workouts. People train abs 4-5 times a week, which is not a good idea. You can train abs on alternate days. However, if you want the best results, you must train abs 2 times a week.

Don't Cut High Calories

If you cut all your calories, you may feel weaker. On the other hand, you need to cut calories every week.

I see people cut their calories on the first day, which is not a good idea. Here, you need to eat low-calorie foods that give you energy but do not have high fat or carbs.

For example, you can add salad and fruits to your diet for fat loss but maintain a good ratio, which benefits you.


So, to get lean, you should focus on your diet and workout plan. If you maintain both, you can easily produce results.

Further, be patient with fat loss. Sometimes, it takes more time than the decided time. So do not worry; train daily with focus.

If you are a beginner in this field, then take knowledge related to this field and start your journey.