Top tips to help you get lean

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Want to swap your fat for muscle? Trainer and high performance manager of Oakleigh Chargers Football Club Ben Sharpe and director of MP Studio Luke Archer share their lifestyle tips to help you lean out.

1. Get enough shut-eye: aim for 7.5 to nine hours of sleep per night for optimal recovery and hormonal balance.

2. Office know-how: manage your stress levels, increase your calorie burn and reduce your chances of muscle wastage by going for regular walks throughout the day, or asking the boss for a stand-up desk. “If a person is sitting at a desk all day, their energy requirements are much less than someone who has a physically demanding job,” says Archer. “We generally switch off our muscles, sit back, slump or have no need to use our muscles. And which group of muscles do we switch off most? The glutes – which are the largest muscles in the body.”

3. Eat well, eat often: eating smaller meals more often will aid in boosting the metabolism, while plant foods are important to insulin sensitivity. “The more your plate looks like a rainbow of colorful fruit and vegetables at every meal, the faster your results will come,” says Archer.

4. Hydrate: drinking cold water regularly throughout the day can boost your metabolic rate by up to 30 per cent according to Archer. “Our body is made up of 70 to 80 per cent water – so it’s no wonder we need it so often to function properly,” he says.

5. Prioritise strength-based training: your lean muscle mass has the greatest impact on your ability to burn fat, so be sure to incorporate three to four full-body weight sessions per week. A weighted circuit with lower loads, higher reps and limited rest will keep the heart rate elevated to increase muscular endurance while burning body fat.

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Top tips to help you get lean

Comments are closed.

Paige Hathaway

3 hours 47 minutes ago

From me to you.. Good luck in all you do. Whatever you’re up against, don’t show signs of nervousness or fear. Show them the face of someone who has already won. Show them your inner power. Your inner power called self faith. You have to see yourself winning before you win. You have to see yourself already completing your goal. How does this feeling of accomplishment make you feel? Imagine that feeling in your soul. Manifest it in your own reality. Be hungry, find that burning desire in your heart. Don’t just sit at home on your couch.. go out there and conquer your life. Have so much faith in your abilities and in yourself that people around you feel your energy and believe in you too. If you have a heartbeat then you still have time to make your dreams a reality. Happy Monday my lovely people.. Let’s stop telling people about our dreams and just start showing them.

Paige Hathaway

8 hours 55 minutes ago

Wanna know what motivates me? 😤😤
Seeing people like @_drbryant absolutely crushing their workout 😱 and getting crazy results with products that I also love.. Life is definitely better when you’re dripping in sweat!! ....Who agrees? 🙋🏼💦 SweetSweat

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