Best 4 Tips to Get Lean Fast

Nowadays more and more people are trying to get lean fast. They are concerned with their physique and healthy lifestyle and here we will help you reach your goals. To get lean fast you need to enhance your knowledge about nutrition and the science of exercise. You are going to read this article on rambodfit.

Firstly you should know that a lean physique means low body fat percentage and high muscle mass percentage. Now to have a lean body and have it fast you have to follow some science-based strategies which are the basics to get lean fast properly.

Best ways to get lean fast and easy

Here we mention 4 important tips that can help you a lot to get lean fast by maximizing fat loss while preventing muscle loss, however, it needs consistency and patience to get lean fast. Yes, you heard me, even getting there fast needs a proper lifestyle and perseverance.

1. Energy deficit

To burn fat and lose weight you have to observe a diet that is in caloric deficit. To do so you should track your calories and your macronutrients which are protein, fat, and carbohydrates. You can start doing that by calculating your metabolism which are multiple ways to do so.

For example, there are some application that can track your calories and show you how much you need to consume.

You should consider that when you want to lose fat you have to be around 300-500 calories in deficit to lose proper amount of fat, unless you are so fat use higher calorie deficit but consult it with an expert in sport and nutrition before doing so.

The appropriate amount of weight loss according to scientific data is about 4 kilograms per month which is something around 0/5_ 1/5 kilograms of bodyweight per week. For instance if you are 80 kg you must lose about 400 grams to 1200 grams per week.

2. Sufficient protein intake

You have to consume high-quality meals with sufficient macronutrients, especially proteins. Consume about 1.6 to 3 grams of protein per body weight. Remember that the best protein source is animal protein; if you are vegetarian you must add some supplements to your diet.

3. Progressive resistance exercise

Tips to get lean fast When it comes to building muscle the best exercise to develop muscle is resistance training and lifting weight, however, other types of training can help you burn fat and build muscle like(HIIT, functional training, endurance training….).

The more muscle you have the easier you can burn fat and get lean. There are plenty of tips about fundamentals of resistance training including progressive overload, resting, and 1Rm and …. Which you can read in Biolayne.

4. Appropriate amount of cardio

There are some important points that you should know about cardio exercises before doing it. Firstly you better not do any kind of cardio before weight lifting because it may hinder strength during training. Secondly the modality and intensity of the cardio should not be high. The lower the better because it is proven that the highest amount of fat burning happens.

Now to understand low-intensity cardio, you can get help from your heart rate. It should be somewhere between 130_140 however it is different between individuals. Thirdly the volume of your cardio should not be more than half of the time you spend weight training.

For example, 30 to 40 minutes of walking fast after weight lifting or even in a day when you don’t have a weight training plan is suggested to get lean and lose most fat. To know more about cardio training read this link below.

Lastly, you should consider all of this should be part of your lifestyle to get lean fast and easier. Commonly, most people get excited in the beginning and they rely too much on motivation however by being patient and consistent you will reach your goal.

FAQs