How to Maintain a Lean Physique
April 7, 2008
Determine Your Starting Point
Although you may have initial hesitations, it is important to know and record certain parameters about your body that will probably be changing in your quest for a lean physique. First, you should know how much you weigh on an accurate scale and record this number on a weekly basis. Try to weigh yourself at the same time everyday, and remember to control other variables like whether or not you have shoes on, clothing, and what foods and liquids you recently consumed. In addition to how much you weigh, you can also measure the circumference of your waste area, arms, or legs to determine other changes through your body. You can purchase a measuring tape designed for this purpose, or you can use a cloth measuring tape usually used for sewing and alterations. Be sure to measure in the same location every time and record your measurements. Additionally, you can also have your body mass index and body composition determined by a health professional.
Set Goals for Yourself
Once you know where you are starting from, you need to determine where you want to be going. For some, the goal may be to add lean muscle to their physique. Others may be looking to eliminate excess weight from their frame. You should set goals that incorporate the parameters discussed in step 1, such as total body weight, body composition and various measurements of other areas. Your goals should be realistic, healthy, and attainable. Write down your goals in a place where you will review them frequently, such as a personal bulletin board in your home or a journal.
Outline a Plan to Your Success
To reach your determined goals, you need to establish a plan that outlines your steps to success. This plan has to include both exercise and diet to attain and maintain a lean physique. Aerobic exercises such as walking, jogging, swimming, cycling, kickboxing, or treadmill activities are important components of any lean lifestyle. However, your goals will determine how much of one activity or another you partake. If your goal is to add lean muscle to your physique, then you need to incorporate both aerobic exercises as well as muscle-building activities, like weight training and plyometrics. If your goal is to eliminate excess weight from your frame, then you need to focus most of your activities on aerobic exercises that will boost your metabolism and help you utilize more calories, as well as provide heart healthy benefits. Create a weekly schedule for yourself, including what time you are exercising and what exercises you will be doing. Designate one day a week as a “recovery day,” when you can do very light exercise and stretching to maximize your fitness and strength gains.
What You Consume
Your diet, or what foods you consume and don’t consume, is of utmost importance in your quest to attain and maintain a lean physique. Try to limit consumption of excess calories, such as soda, alcohol, sweets, and fried foods. Focus on consuming a balance of fresh fruits, vegetables, lean protein, and whole grain, fiber-rich, carbohydrates at every meal and snack. It takes additional time and energy to seek out or prepare a fresh, healthy, and well-balanced diet, but it is crucial to attaining your goals. You can take advantage of nutritional supplement formulas that provide complete, well balanced nutrition, conveniently. Look for a product that blends different protein sources to provide a wide profile of essential amino acids to support lean muscle, as well as curb hunger. Also seek a formula that is fiber-rich and contains complex carbohydrates to deliver high energy fuel. Healthy polyunsaturated and omega 3 oils provide long term energy, as well as aiding in the absorption of certain essential vitamins, such as A, D, E, and K and may be incorporated in to nutritional supplement formulas as well.
Stick to Your Program
The trick to getting lean and staying lean is to make simple lifestyle changes and stay dedicated to your plan of exercise and diet. Crash diets are short-lived and often times unhealthy. You need to re-evaluate both your goals and plan on a weekly basis, recording important data and other information like your energy levels, motivation, what foods and exercises have brought you closer to your goals, and what has become an obstacle to your goals. If something is helping you reach your goals, focus on including that in your weekly plan. For example, if drinking a meal replacement provides you with a satisfying and energizing pre-workout meal, continue to use that in your plan to success. Try to eliminate or move past any obstacles. For example, if walking past the pastry shop on your way to the office is too tempting to resist, take a different route to work. When you can stick to these five steps, you can get lean and stay lean, as well as accomplish your additional fitness goals.
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