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10 tips to getting lean

10 tips to getting lean

Online physique improvement coach and IFBB Pro bodybuilder, Andrew Hudson, shares his 10 top tips to getting lean!

Getting Lean: Go kettlebell crazy1. Go kettlebell crazy

Kettlebell training is a great form of exercise as it combines both cardio and strength training into one. Kettlebell sessions generally make use of whole body movements, which burn a lot of calories. This helps to create the negative calorie balance required for fat loss. Make sure the studio and instructors are appropriately certified though.

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2. HIT the morning cardio

Doing high intensity training (HIT) cardio first thing in the morning gets it out of the way and, if done on an empty stomach, blood sugar levels and insulin will be at their lowest, maximising fat loss. Insulin is a hormone that is linked to fat storage, so doing cardio while insulin is low is a wise idea as fats will be broken down and burnt off faster than at any other time of day.

Getting Lean: Eat low GI carbs for fat loss3. Eat low GI carbs for fat loss

By eating low GI carbs after training, insulin and blood sugar levels remain lower for longer, thus prolonging the time period when fat is optimally burnt for energy.

4. Pump more iron

While cardio burns a lot of calories, the king of calorie burning and fat loss is strength training. Not only does it burn calories during the session, but your metabolic rate will remain elevated for up to 48 hours after training. It also helps to burn calories as muscle is metabolically active, meaning it requires calories just to remain at rest. As such, by training with weights you can increase the amount of metabolically active muscle you have and therefore the amount of calories you require each day.

Getting Lean: Add EFAs to your diet

5. Add EFAs to your diet

Essential fatty acids (EFAs) can increase your metabolic rate, enhance nutrient absorption, increase insulin sensitivity and are involved in the production of various hormones, including those responsible for muscle gain and fat loss. It is not possible for our bodies to manufacture these essential fats, therefore supplementing with EFAs is crucial in order to provide your body with an adequate supply.

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