How many times have you planned your “get-lean” goals? Stop planning; start acting now to lose that stubborn fat and get leaner! Here are 4 ways on how to lean out that you absolutely don’t want to miss.
How To Lean Out | Lose Stubborn Fat And Get Leaner
How to Lean Out, Get Leaner, but Not Lose Weight!
Getting lean doesn’t go with weight loss. It’s the act of getting rid of fat and being healthy by increasing muscles. Let’s take a look at some lean out tips now.
Lift Heavy Weights
Lifting heavy weights instead of light ones will help you lean out faster while making your muscles bigger. To prove this, Democritus University of Thrace once conducted a study in which they observed the lifting routine of 2 groups of men in comparison.
The 1st group was composed of men who lifted at 80-85% of their one-rep max (heavy) and a 2nd group who lifted at 45-65% of their one-rep max (light).
The final result was that, although those men who lifted at 85% of their max were not able to manage as many reps, their outcomes were more impressive. Also, they had a higher metabolic rate than those repping lighter weight.
Metabolism only lasts for three days after stopping exercise. So make sure to work out at least one specific muscle group training a few times a week to achieve effective fat-burning.
Avoid Excessive Cardio
The body must respond to cardio and in the resistance exercise. Ultimately, if you run for hours, your body can respond by being very fuel intensive. Therefore, you should try to use less energy in order to run as far as possible. The body will gradually get good at consuming the fuel that you will have to do even more exercise to maintain the same fat-burning effect.
So if you’re currently in the habit of running for hours multiple times per week, you should cut it back. The best way to bring your metabolism up to normal is to pump more calories into the body and take exercise out. If you’re in control of your metabolism, you can use foods to help you lose weight and introduce an active training schedule that will add muscle to your body.
How to Lean Out by Applying an Adequate Diet
Increase Your Fiber Intake
Fiber is a form of carbohydrate which the body can not break down into glucose for energy use. Soluble and insoluble are those two types of fiber. They’re both helpful in different ways. Soluble fiber absorbs water to create a gel that slows down digestion and makes your stomach feel full longer.
These are some high-fiber foods that can support your lean-out plan: Broccoli, asparagus, cabbage, cauliflower, celery, lettuce, spinach, green beans, water chestnuts, zucchini, whole grains, green leafy veggies, beans.
Control caloric deficit
A caloric deficit is achieved when the amount of calories you eat is less than you burn. Set a goal to consume 300–500 fewer calories compared to those your body burns. This mild caloric deficiency is high enough to produce a relatively fast loss of weight but not so big that you’ll be lethargic or excessively thirsty or losing muscle mass.
Also, managing to intake 30 percent of your daily calories from protein within the quick start (the typical American diet is 18 percent of protein) can help you avoid hunger and prevent muscle loss.
How to Lean Out with Hormone Optimization
Hormonal Imbalances Can Impact your Lean-out Plan
Wonder why you can’t get lean even when you’ve done everything mentioned above? Getting clean also depends on many factors, including hormonal imbalances.
One of the hormone factors that might impact your lean-out process is Vitamin D. A lack of Vitamin D can have negative affects on our health. It lets higher levels of visceral or abdominal fat surround our vital organs.
It produces a hormone imbalance that causes excessive amounts of blood sugar and insulin, which can push up fat concentration in the abdomen. Since fat cells take their marching orders from cortisol signals, they should cling on for dear life to their fat storage until the stressor (or cortisol imbalance) is over.
Another name on the list is perimenopause, whose symptoms begin to appear in women in mid-30’s. At that time, women will notice the development of stubborn belly fat. A daily workout regimen paired with ample rest and a drop in calories, sugars, and starches are appropriate ways to continue when striving to lose weight.
However, if the problem is insufficient progesterone, it may lead to specific perimenopausal symptoms including weight gain such as prolonged hours, reduced libido, tenderness of the breast, weakness, and more.
Luckily, the progesterone levels can be put back into equilibrium using Bioidentical Hormone Replacement Therapy (BHRT) and a personalized reduced dose of progesterone cream under the proper supervision of a healthcare practitioner.
BHRT and Testosterone therapy can also help to stop and reverse middle-age spread in men, which is responsible for the decrease of lean muscle mass and weight gain.
There are a variety of hormone tests available that provide varying degrees of insight. Saliva and dried blood spot testing are effective methods for measuring unbound, active hormone levels related to weight gain.
At YM, your saliva and dried blood spot tests allow us to measure your estrogen, progesterone, testosterone, DHEA, cortisol, thyroid, and Vitamin D levels, as well as detect risks for insulin resistance, metabolic syndrome and diabetes.
We provide you with a comprehensive hormone report that outlines our lab findings, identifies any hormone imbalances related to weight gain and other symptoms, and gives recommendations for hormone rebalancing therapies that may be right for you.
How to Lean Out with Peptide Therapy
Peptides are vital in carrying out a wide range of important biological functions, including the ability to manage diabetes and facilitate safe and effective weight loss.
The combination of Peptide CJC 1295 and Ipamorelin with other peptides, which is known as Growth Hormone Releasing Peptides, can help to naturally increase your own Growth Hormone (GH) secretion. Then these peptides can be added into an injection or cream to effectively increase muscle mass and burn the stubborn visceral fat that builds around the abdomen.
CJC 1295 and Ipamorelin are two unique peptides that can improve lean muscle mass and remove excess fat. Feel free to contact us, Yunique Health, to recognize and resolve the root factors of stubborn weight gain.
Any concerns about leaning out, give us a call to book a consultation! We develop a treatment program based on your unique needs to help you return your body to its best self. We are located in Central Florida with offices in Ocala, Fruitland Park, Orlando, and Daytona. We are here for you!