The Lean-Body Laws

Set Goals

You’re on a mission, and every mission has a set end point. When setting goals, determine what you want and write it down. Having something concrete will help keep you accountable.

Find a Mentor

Whatever your goal may be, someone has done it before. Be a copycat! Finding a solid mentor will save you a lot of time and frustration. They can help you with everything from training and nutrition to overall motivation.

Visualize Your Success

In order to achieve your goal physically, you need to have it mapped out mentally. Visualize yourself the day you reach your goal. What will you look like? What will it feel like? Hold that image in your mind and achieve it!

Perfect Your Pre- and Post-Workout Nutrition

Looking lean doesn’t mean cutting out every single gram of sugar. For example, skipping your pre-workout or post-workout shakes just because they contain sugar is a bad idea. The carbohydrates, whey protein, and BCAAs found in a solid workout shake do much more good than harm. They help you recover faster, train harder, and build muscle while dieting.

Get Micronutrient Support

While it’s not directly related to fat loss, incorporating micronutrients into your diet is important for overall health. When your calories are low, you’re at a much higher risk for vitamin and mineral deficiencies. Taking a multivitaminor supplementing with whole-food extracts can help prevent potential problems and keep you fully functioning.

Blend Your Smoothies Longer

Research from Penn State University shows that blending a smoothie longer leads to increased incorporation of air and a larger-sized muscle shake. Drinking the larger sized (but same calorie) shake for breakfast led men in the study to eat 12% fewer calories at lunch.

Keep on with Creatine

Some people drop creatine from their supplement stack when dieting to “drop water weight.” Bad idea. The water weight that you gain is intramuscular water, not subcutaneous water (water in the space between your muscles and skin). It will help drive strength gains despite your calories being low, which could lead to greater calorie burn and more fat loss.