The Complete Guide to Attaining Your Leanest Physique
For many people, finally having a "lean body" is the light at the end of the fitness tunnel.
Not only does it look great, but it also provides many mental and physical health benefits. While it may seem like a lot of work, achieving that lean physique really depends on following a consistent plan.
This guide will walk you through everything you need to know to sculpt the leanest version of yourself.
Here's What We Mean By "Lean Body"
Most people consider a "lean body composition" as having low levels of body fat and higher levels of muscle. For women, a lean body generally has around 20-23% body fat. The lean physique looks fit and balanced, but not overly bulky or too thin.
Benefits of Having a Lean Body
Pursuing leanness provides health and performance benefits beyond aesthetics.
Some of the top benefits include:
Improved athletic performance and strength
Reduced obesity-related disease risk
Better cardiovascular and metabolic health
Improved mobility and balance
Improved confidence and body image
Steps to Achieve a Lean Body
Reaching a low body fat percentage requires a multi-pronged approach. Diet and nutrition, cardio, strength training, and lifestyle habits all play key roles. Here is an overview of how to trim fat and achieve a head-turning lean body:
1. Proper Nutrition
The biggest element of fat loss is staying in a calorie deficit. You must burn more calories than you consume to tap into fat stores. Track your maintenance calories and go for a moderate deficit of 200 to 500 calories daily.
Fill your diet with lean proteins, fruits, vegetables, whole grains, and healthy fats. Avoid added sugars and processed foods. Getting at least 25-30% of calories from protein can help maintain muscle while cutting fat.
Pro Tip: There are plenty of calorie calculators out there that you can use to gain some more exact numbers based on your goals.
2. Effective Exercise Routine
Do 30-60 minutes of cardio 4-6 days per week to burn calories and fat. Try lifting weights at least 2-3 days per week to build muscle over time. You can do full-body moves like squats, deadlifts, and push-ups. Start light and increase the intensity as you get stronger. Always make sure to take 1-2 rest days to recover.
3. Take Some Recovery Time
On off days, do some cardio for extra fat burn. Stay active daily - even light exercise helps. Recovery helps give your body and mind a break, reducing the risk of injury, improving energy, and allowing you to prepare for the week ahead. With consistent effort, your physique will transform into the one you are imagining!
We Can Help in Your Journey
LIV Body offers a full range of natural supplements to help you achieve your fitness and physique goals.
Fat Burners and pre-workout supplements accelerate calorie burn and weight loss
If you want to check out our complete selection of products to support your fitness regimen and lean physique pursuits, click here!
Lean Body FAQ
What is the quickest way to get a lean body?
The quickest way to attain a lean body is through a combination of a balanced, nutrient-rich diet, maintaining a calorie deficit, and doing regular exercise. This should ideally include a mix of strength training to build lean muscle mass and cardio for fat burning.
How can I maintain my lean body?
Make your diet and exercise routine a lifestyle. Continue eating clean, training hard, sleeping well, and managing stress. Weigh yourself weekly and adjust your regimen to stay lean. This doesn't mean you have to be perfect. It is okay to have a cheat meal every now and then.
Is it possible to get a lean body with a vegan diet?
Absolutely. Monitor your calorie intake, eat sufficient protein from plants, take supplements if needed, and follow an effective exercise plan. At LIV Body, we always recommend our all-natural Lean Vegan Protein to help you stay on track. With commitment and consistency, you can sculpt an enviable vegan physique.
Final Thoughts on Slimming Down
Getting lean requires a balanced combination of:
Hitting calorie deficits through a majority whole food diet
Building a little bit of muscle
Cardio for fat burning
Getting enough protein and using appropriate supplements
Making it a lifelong commitment
Add LIV Body's natural supplements like BCAAs, EAAs, fat burners, pre-workout, and vegan/whey proteins to support muscle growth, calorie burn, and protein goals.
We can help make your journey to a lean physique easier.
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