How To Get Leaner

by T.D.
(Canada)

Question: How to get leaner? Hey I'm 29, 170 pounds, 5'10, male, in good physical condition, have been weightlifting for the past 8 or 9 years, currently taking a multi-vitamin and a natural whey protein isolate for the basics.


I train five to six days a week, cardio everyday, heavy to light with weights, a lot of resistance training and bodyweight training.

I run, use the elliptical, do sprints, and martial arts for cardio training. Usually anywhere from 20 to 30 minutes, but I always try to mix it up.

I don't use the rower because it hurts my lower back and no bike either, pulled my Achilles that way.

Been in martial arts the past 8 years or so now and I have a big martial arts test I'm preparing for on December 17th. I've been trying to get as lean as possible for it.

My eating plan is nearly flawless with a lot of lean proteins, green veggies, rice, water, etc. sugar only in the mornings.

I would very much like to get leaner for this event and just my overall fitness.

I've asked this very same question on a different site, never got a response; asked it again on the same site and was referred to this site. If I could get some tips it would be very helpful.

Answer: Sounds like you've got it down pretty good.

Here are a few tips on how to get lean.

With weight training, try doing super sets. You'll burn more calories and get lean a lot quicker.

Also when doing weight training, aim for 45 minutes workouts of high intensity.

Eat bigger meals early in the day, and eat smaller meals later in the day.

Don't create too much of a calorie deficit. Sometimes when people workout hard in an attempt to get lean fast, they lower their calories way too low.

Sounds like you're eating healthy, so with your eating strategy in mind, eat approximately 5 to 6 meals a day to give your metabolism a boost.

Lower salt intake, and lower sugar intake.

Properly recover the muscles after workouts with high protein and whole foods.

Add jump ropes and shadow boxing in with your cardio routines to help you lean up.

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