Getting lean and maintaining a lean physique requires a comprehensive approach that combines proper nutrition, effective exercise, and sustainable lifestyle habits. Here is a guide to help you achieve and maintain a lean body:
EXERCISE AND TRAINING
Resistance training
Incorporate resistance training into your routine 3-4 times per week. This helps build and maintain muscle mass, which is crucial for a lean physique and boosting metabolism. Focus on compound exercises like: 
- Squats
- Deadlifts
- Bench presses
- Pull-ups
- Rows
High-Intensity Interval Training (HIIT)
Include HIIT sessions 2-3 times per week to burn fat and improve cardiovascular fitness. These workouts are time-efficient and effective for fat loss. A sample HIIT workout could be:
- 30 seconds of burpees
- 30 seconds of mountain climbers
- 30 seconds of jump squats
- 30 seconds of rest
- Repeat for 4-6 rounds.
Cardiovascular exercise
Incorporate moderate-intensity cardio 2-3 times per week for 30-45 minutes. This can include activities like jogging, cycling, or swimming.
NUTRITION AND MEAL PREP
Balanced macronutrients
Focus on a balanced diet with adequate protein, complex carbs, and healthy fats. Aim for:
- Protein: 6-2.2g per kg of body weight
- Carbohydrates: 3-5g per kg of body weight
- Fats: 20-30% of total daily calories
Meal prep suggestions:
Prepare meals in advance to ensure that you are eating balanced, nutritious food throug
hout the week. Some of our favourites include:
- Grilled chicken breast with roasted vegetables and quinoa.
- Baked salmon with sweet potato and steamed broccoli.
- Turkey and avocado wrap with mixed greens.
- Greek yoghurt parfait with berries and granola.
Hydration:
Drink plenty of water throughout the day, aiming for 2-3 litres daily.
LIFESTYLE HABITS
- Sleep: Prioritise 7-9 hours of quality sleep per night. Good sleep is crucial for recovery, hormone balance, and maintaining a lean physique.
- Stress management: Incorporate stress-reducing activities like meditation, yoga, or deep breathing exercises. High stress levels can hinder fat loss and muscle gain.
- Consistency: Maintain consistency in your exercise and nutrition habits. Results come from long-term adherence to a healthy lifestyle.
- Regular assessment: Work with a Personal Trainer to regularly assess your progress and adjust your program as needed. They can provide expert guidance, motivation and accountability throughout your journey.
By combining these elements and staying committed to your goals, you can achieve and maintain a lean physique. Remember that sustainable results take time, so be patient and consistent in your efforts.
A Personal Trainer is an investment in your health and well-being that can lead to long-term positive effects on your fitness, confidence, and overall health. PT Hale prides itself on being a social and safe space where you can work out individually, or with like-minded people to get the results that you want and deserve – LET’S GO!
