To help you lose fat without worrying about getting bigger this summer, I’m launching my online coaching program Leaner, (Not Bigger) on May 15. If you’re interested in more clear muscle definition, fat loss, and improved energy be sure to read to the end of this article.
Today, I want to share 5 rules for getting lean this summer.
If you follow them, not only will you be able to achieve your leanest body ever, you’ll also learn how to stay lean year round.
Set Realistic Goals
The quickest way to fail is to set goals that are simply way out of reach, at least for the time being. Instead, set realistic goals this summer that you can actually achieve.
Such as losing 10-20lbs in 3 months.
Saying you’re going to drop 50 is a bit of a stretch and honestly not going to be best in the long run.
So before you begin your summer transformation, establish goals for yourself that are a challenge but also one’s that are realistic and achievable.
Personally, I’d recommend coming up with daily, weekly, and monthly goals.
If fat loss is your goal (which I’d assume it is since you’re reading this) then an example for each of these might be:
- Daily goal: drink 1/2 your body weight in ounces of water & eat about 1g/lb of bodyweight in protein
- Weekly goal: Achieve 80% compliance with your nutrition plan. If you eat 42 meals per week (6 meals per day), having about 33 of those meals hit your target calories and macros will help you achieve your weekly fat loss goal
- Monthly goal: Be consistent with daily and weekly goals which will lead to nice fat loss over the course of the month.
Create a Deficit
To lose body fat we need to be in a calorie deficit. But, this doesn’t mean you have to starve yourself to lose weight.
Contrary to popular belief, you should eat as much as possible as long as you’re still losing fat. I’ll have more specific nutrition guidelines for those in my Leaner, (Not Bigger) online coaching program, but for now, get started with THIS nutrition guide.
The key to losing body fat and sticking to your diet is creating a deficit that you’re able to stick to and maintain for the duration of your ‘fat loss period.’
Also, a lot of people tend to forget that ‘diet’s’ like this are only supposed to be temporary. They’re designed to help you shed body fat in a designated period of time, not the forever diet you might see many people fail over and over again with.
The way you will need to eat for this period of fat loss will be slightly different than normal everyday maintenance mode.
Hope that makes sense.
Lose Fat and Enjoy Your Favorite Foods
You can eat carbs, drink alcohol, and include some ‘junk’ food while losing body fat at the same time.
The *key* isn’t what, but rather the quantity of these items.
Using a flexible dieting approach, your diet should be made up of those foods which you know to be healthy and good for you.
But, that doesn’t mean you need to eliminate any of the foods you actually enjoy eating.
I’ve found personally and with my online coaching clients that allowing some flexibility in the diet helps with consistency and adherence in the long term.
If, however, you’re ultra strict and forbid yourself to have bread, you’re only going to want that food that much more and may end up over eating that food when you do eat it.
A big portion of Leaner, (Not Bigger) will be focused on developing nutrition habits that focus on the main drivers of fat loss while also allowing you to enjoy your life at the same time.
Lift Weights a Lot to Get Leaner, (Not Bigger)
I’m a big fan of lifting weights. Especially when it comes to fat loss.
But here’s the thing: *a lot* of people that strive for fat loss fear lifting weights because they think lifting will make them too big or put on size really fast.
But, it doesn’t quite work like that.
You don’t just pick up a dumbbell and automatically get huge. You’ve got to have several other ingredients for that including large amounts of calories, adequate sleep, and certain amounts of training.
With Leaner, (Not Bigger) you’ll definitely be including some lifting.
Because lifting is just as important for getting big as it is for developing more defined muscle and really helpful for fat loss, too.
Lifting will help increase your metabolism so you can burn more calories at rest.
Lifting will also help you define and tone your muscles as your body fat dwindles week to week.
With the combination of resistance training and a calorie deficit, you’ll shed fat and define muscle. The end result?
You’ll look and feel better than ever. And, you’ll wonder why you didn’t incorporate more resistance training in the past.
Use Cardio to Get Leaner, (Not Bigger)
There’s tons of debate about what kind of cardio is best for fat loss.
The truth is, you don’t even *have* to do cardio to lose fat.
But, when combined with a solid lifting routine and diet, cardio can be an effective way to burn extra calories, speed up fat loss, and improve cardiovascular health.
My advice to you?
Choose the type of cardio that 1) you enjoy and 2) you have time for/can stick to.
For busier individuals, spending 45 minutes walking on a treadmill just isn’t an option.
If this is the case for you, you’d be wise to choose metabolic finishers at the end of your workouts or performing shorter duration interval training.
For example, you could add this circuit to the end of a lifting workout:
A1) Body weight squat x 15
A2) Spiderman pushup x 8-12
A3) Overhead Medicine Ball Slam x 10
A4) Straight Leg Sit-Up x 10
Repeat for 3-4 rounds with no rest in between exercises and 1-minute rest in between rounds. You’d be able to do this in under 15 minutes, which, if you’re short on time but still want to get some cardiovascular benefit and elevate the heart rate, would be a good option.
What is Leaner, (Not Bigger) and Who’s It For?
It’s for men and women who want to get more visible muscle tone and definition rather than trying to get huge.
There’s nothing wrong with programs that get people huge, but this isn’t one of them. This is for people who want to get strong and lean and athletic and more defined without being muscle bound.
Unfortunately, lots of people shy away from lifting weights because they don’t want to ‘get too big.’
But don’t worry, I’ll take care of your training and nutrition guidelines to ensure that you get more toned and defined without the typical ‘bulk.’
With my online coaching program, Leaner, (Not Bigger), it’s possible to lose 10-20 lbs in 3 months as long as you’re willing to work hard, be consistent (and patient), and you can follow my directions.
All while gaining strength, improving muscle definition, boosting stamina, and increasing energy.
So here’s the deal:
The program will open for registration on May 3rd and will run through May 10th. I’m capping new coaching clients at 10 so that I can ensure I’m able to deliver the best possible coaching possible.
I’ll have even more details soon, especially to those on my email list. And, if you’re subscribed to my email newsletter, you’ll get first dibs to sign up for Leaner, (Not Bigger) at the early bird rate.
Be confident with how you look and feel heading into summer and don’t worry about getting ‘bulky.’
Join Below to Get an Early Bird Rate on Your Fat Loss Transformation