Yo Superhumans! In today's article I want to give you 3 easy ways to get lean fast. If your goal is fat loss I understand there are so many different opinions, so let me simplify things for you. If you follow all 3 of these simple tips, you will get lean fast without starving to death, losing muscle mass, and causing metabolic damage.
Think of these as a daily checklist to ensure that you are maximizing the amount of calories you burn each and every day, targetting your fat stores, increasing your fat loss hormones, and maintaining your lean muscle mass. Even if looking "muscular" isn't your primary physique goal, its important to understand that the more lean muscle mass you have on your body the faster your metabolism will be and the more calories you will burn everyday, and that is why I absolutely hate extreme fat loss diets that cause you to lose muscle mass and also slow down your metabolism. Extreme fat loss approaches to getting lean fast is actually the slowlane, so without further ado, let's get into these 5 tips to get lean fast!
GET LEAN FAST Tip 1/3 | HIIT > Cardio
Without a doubt when it comes to getting lean in a hurry, NOTHING can compare to challenging sprint workouts that emphasize your fast twitch muscle fibers over your slow twitch. Sprints are hands down the best way to incinerate stubborn fat stores without tapping into your existing muscle mass like long steady state cardio does.
When most people are trying to get lean fast they assume that long bouts of cardio on the treadmill are the best recipe for fat loss success, but in reality all you need to do is 2-3 short sprint workouts per week to burn fat at superhuman speed while simultaneously skyrocketing your fat loss hormones testosterone and human growth hormone.
Long cardio sessions that are between say 30 - 60 minutes are not ideal for fat loss and leaning out because of the compound effect of what is happening in your body. Long bouts of cardio are going to lower your testosterone and human growth hormone levels as well as causing a massive spike in your hunger hormones. They also can easily cause muscle loss if you are in a calorie deficit.
The advantage sprints have over cardio is they not only help you keen and in some cases even build muscle when you are in a deficit, but they keep your insulin and cortisol regulated properly helping you lean out even more. Long cardio sessions not only can cause a spike in your hunger hormones, but they also raise your cortisol levels which signals to your body to store fat.
Sprinting workouts can be as simple as running as fast as you can for 10 seconds and doing 8-10 intervals with 45 seconds rest between sprints. If you want an extra challenge try running your sprints on a hill!
GET LEAN FAST TIP 2/3 | insulin cycling
When you eat carbohydrates your body releases insulin which is an anabolic muscle building hormone but also a fat storing hormone so it comes with a double edged sword. The best way to handle carbohydrates when you want to get lean quicky is to eat them around your workouts and at all other times of the day stick with protein, healthy fats and vegetables to keep your insulin levels low.
Long periods of low insulin combined with a 250-500 calorie deficit is going to be the best recipe to get lean fast. This also means that on your rest days from working out you are going to minimize your carbohydrate intake to a bare minimum too.
Your body will perform a lot better and you will be able to train harder if you consume carbohydrates 45 minutes before and immediately after your resistance training or any type of intense workout. You don't want to sacrifice workout intensity just because you are on a diet, as the compound effect of training hard will really help you lean out fast and burn more fat. If you want a tried and true formula to get lean quickly, simply follow the rule to ONLY eat carbs around your workouts and never eat them at all other times of the day. It's also very important that you eat in a calorie deficit, and you get get access to a free fat loss calorie calculator on this page.
GET LEAN FAST TIP 3/3 | NO LIQUID CALORIES
If you want to get lean fast your satiety is your best friend and your worst nightmare. Keep yourself full strategically and you will make the process of leaning out quickly fairly pleasant, but if you eat foods that provide zero satiety as in "making you full" you can expect to be so hungry its painful.
Let's say your fat loss calories that put you in a deficit are 2,300. Now in theory calories in vs. calories out are the only thing that matter with fat loss, but how you comprise these calories is so important if you want to feel full and not like you are so hungry you want to eat a horse!
The biggest mistake I see when people are dieting is consuming liquid calories. If you consume a smoothie, milkshake, frappucino, etc you just threw down over 500 calories and you will be hungry again in 30 minutes to an hour.
Let's contrast that to if you just ate a half pound of 96% lean grass fed beef and 2 cups of veggies with olive oil. Both meals are 500 calories, but one is going to keep you full and your insulin levels low, while the other is going to make you hungry again very quickly, making it nearly impossible to eat in a deficit for the day unless you have the discipline of a buddhist monk!
TAKE ACTION NOW TO GET LEAN FAST
If you want to take all of the guesswork out of getting lean fast and lose fat each and every single week while keeping your lean muscle mass, these 3 tips are worth there weight in gold. However, if you are like most people you need accountability and you need a support system to make sure you don't fail.
That is why I recommend you join the SUPERHUMAN FAT LOSS program which was created for aggressive fat loss and getting lean fast. Inside the program I give you the exact workouts and diet to follow for 12 weeks, and its easy to follow and flexible so regardless of your current lifestyle, you can see quick results. You will also have access to our SuperHuman FB private group where you can get in touch with myself and thousands of other superhumans transforming there physiques everyday with the best science backed plans! This is by far the best place to get any of your fitness questions answers and get free motivation dailly. See you inside!