Have you struggled to diet to get lean? Does the thought of counting calories and being miserable sound a bit crazy to you?
Welcome to the club!
The great news is that in this post I’m gonna show you how getting lean (I’m talking a body fat % between 8 – 12%) doesn’t have to be as hard as most people have you beleive.
***Before I start I'll just mention that I'm a strength & conditioning coach who works with athletes and every day guys. I help young guys get the lean athletic look to build their confidence and help thier game (thats the reason I got into fitness myslef a long time ago)
Any advice I give you is not just theory - I know it works from 10 years experience as a coach and being in the trenches at my personal training & bootcamp studio each day.***
The problem is that most of us are confused and bogged down by counting calories and examining macronutrients and weighing food portions to the gram.
The truth is you do NOT need to go to such extremes.
An easier way to re-organize your diet without putting your life on hold is with intermittent fasting.
This involves going a set period of time without eating any food.
I've used intermittent fasting to lose fat, get my abs on show and BUILD MUSCLE at the same time. Not many eating plans can claim that.
I also use the following plan with my fitness clients (many of which are athletes) and we have had incredible success.
Most people claim that after using this style of eating they:
- Have more energy each day
- Are fitter and lifting heavier weights than ever
- Get lean and drop stubborn stomach fat within weeks
- Find it so EASY socially and is the most convenient plan
Here's why it works:
When you are fasting, you give your digestive system and liver a break so your body can break down and release toxins. Once the toxins are removed from your body you naturally burn more fat.
The other reason fasting works so well is because you keep your body free of insulin (a storage hormone) so there’s no way your body can be dumping fat cells on your stomach during this time.
There are a million different ways of fasting coming out right now by all sorts of ‘gurus’ but the one simple fasting method I’ve been using is the 16 hour overnight fast.
To do this, I eat my normal evening meal as usual, and then eat my next meal 16 hours later.
So if my evening meal is at 7pm, the first meal of the following day will be at 11am. Easy.
This fasting method is easy since you spend half the time asleep and not craving food!
And fasting in this way burns fat and builds muscle at the same time due to your body producing more HGH (growth hormone) and reduced insulin.
Just remember the old rule – no matter what you can’t out train a bad diet.
I can tell you this – intermittent fasting WORKS. I never thought it would. I couldn’t imagine going without breakfast at first. But after just a few days my body adapted and I now have 10 x the energy for my morning training session that I used to.
Not only that but I keep my abs perfectly on show all year round without any trouble at all.
The big question I get asked by young guys and athletes is:
“But won’t I lose muscle mass?”
This is the most common question when I tell guys about fasting.
The truth is that most of what you’ve heard about losing muscle mass quickly and ‘starvation mode’ is a pile of stinkin’ horse crap.
Studies have shown that you can starve your body totally for up to 96 hours before any sort of muscle breakdown occurs.
This myth is the fault of the muscle & bodybuilding
magazines who secretly own most of the bodybuilding supplement companies. They tell you over and over again in their magazines that muscle wastes away unless you eat every 4 hours, just so you’ll buy their high-calorie protein (more like sugar) supplements.
I’m telling you – its bull.
All you need to do to avoid losing any muscle mass is perform a few full body resistance training sessions each week. 3-4 will be fine.
Add to this some light walking or cardio for 10-20 minutes in order to reduce inflammation and you’re set.
This is the simple and more convenient way to start getting lean and ripped.
Forget ‘bulking and cutting’ cycles. Forget expensive supplements (although they aren’t all bad), and forget long, draining bouts of cardio.
Remember these steps:
1. Start fasting for 16 hours after your main evening meal (and make sure you include a huge dark green salad and a good carb souce such as sweet potato or pumkin)
2. Perform 3-4 strength training workouts each week
3. Add in 10 – 20 minutes of light walking after each session to burn off any lingering fatty acids and toxins from the bloodstream (which will be released and ready to burn thanks to the fasting protocol).
I hope this helps guys.
I would have loved to have someone share stuff like this when I was getting into shape - would have made my progress 10x faster!
Feel free to shoot me a PM if you have any questions or want further help