A Guide to Leanness Heaven

Dedication is a necessity in refraining yourself from breaking these guidelines. Once you have adapted to this lifestyle, the routines become natural, and it gets tough to steer away from what you know, you have to do.

Sleeping Pattern.

Without the right amount of sleep, the body will be unable to recover. There will be no growth, whatsoever, without sleep. I recommend setting the alarm clock to eight hours past the point of going to bed. There is evidence that suggests seven to eight hours, for a fully grown human, is the paramount number of hours to sleep, as it lets you recover but also burns the optimal amount of fat. 


Fat Burning.

The same people, every week, run their lives away on a treadmill without any noticeable progression - something is wrong. It's vital to gain muscle as larger muscles burn more fat. Using a treadmill for over 20 minutes actually burns both fat and muscles. I suggest running intervals on treadmills or outside; 20-30 seconds of very high intensity, followed by one-two minutes of rest. Repeat 8-10  times.

Dieting.

Diet is the main foundation for achieving a lean and powerful body. The main thing I focus on is accelerating my metabolism. You do this by constantly keeping it working; small meals throughout the day, eating at least six times a day, drinking at least one gallon of water, spread out through the day. Remember to eat a variety of foods. Achieving a lean body takes dedication but also knowledge of all foods. Educate yourself and begin to understand what you are consuming and the outcome it will have on your body.

There are also other important rules I’ve incorporated into my life:

• No additional sugar, butter, oil or salt in any foods
•  No carbohydrates after six. P.M.
• No bread, not even whole wheat.
• No soda - only water, milk and low calorie Gatorade.
• All carbohydrates consumed are from vegetables.
• No food two hours prior to bedtime.
• Eat breakfast within 10 minutes of waking up.
• Three to five fruits a day.
• Consume your body weight in grams of protein (150lbs = 150 grams a day.)
• Only lean meats; chicken, fish, turkey, lean ground beef etc.

Muscle Building.

As stated before, burning fat and getting lean is greatly supported by a healthy and strong body. I recommend four-five days a week of heavy weight lifting. My general rule is to always include at least one powerlift. If you are unfamiliar with these they are: squat, deadlift, bench press, push press & hang clean. These exercises are vital in achieving mass and thereby the ability to obtain a lean, muscular body. Do not exclude them!

Make sure there is, otherwise, a variety, exercise wise, in your workout program. If you decide to include the same type of curling exercise in your weekly bicep workout it will eventually lose its effect and become less efficient in terms of gaining mass and strength. The only exercises that should be done every week are the powerlifts.

Be sure to include supersets, after your powerlift. Supersets are important because they raise your heart rate for a small period of time mimicking interval training. You perform a super-set by doing two or three sets with no break in between.

@FitnessOracle