- 0.1 Small changes, creating habits and sticking with them consistently!
- 0.2 It’s all very well saying what is wrong but how do I do it right?
- 0.3 What do I do next? I want a lean body!
- 1 Simple lean body beginners exercise plan
When you look at the title of this article you might think it’s some kind of promo for a super fast magical crash diet system that will make you look like a model with a lean body in two weeks. Well, it’s not, plain and simple. So why is it called how to look leaner faster?
Simple really. If you follow these easy and simple steps you will achieve your goal of looking leaner and losing excess body fat much quicker then by using yo-yo crash diets which only work for short periods.
Now that I have your attention let me paint you a picture for a moment. Are you one of those people who has tried all kinds of diets and detox’s? Have they worked? Maybe they did for a little while but then you put the weight back on and had to start again!
We hear stories like this all the time. What makes it even worse is often you spend a lot of money buying the latest “system” that not only costs you money but can cause you all kinds of issues by messing with your metabolism.
So what its the magical secret? The eternal mystery of the fitness industry that helps people achieve the level of fitness and health they desire? Wait for it da da dannn!!!!
Small changes, creating habits and sticking with them consistently!
You don’t need to cut out all fat in your diet or drink some weird combination of wild flower and pixie dust. All you need to do is start small, build the habit and do it each day or week until you get where you want to be.
Starving yourself on some crazy calorie deficit is also not the solution. Does a calorie deficit help with reducing body fat? Sure, no doubt about it. But if your idea of a calorie deficit is to each just 500 calories a day and have no energy then we are on the wrong page completely.
It’s all very well saying what is wrong but how do I do it right?
First up you need to look at your current lifestyle:
- Do you sit a lot?
- Are you getting a good nights sleep?
- Do have some kind of balance in your diet?
- Are you drinking enough water?
- Do you eat on the go a lot?
As you can see most of these have little to do with an exercise plan or running half a marathon. You would be amazed how little adjustments in these parts of your life can help you. Let’s take a look at each one:
Do you sit a lot?
Maybe you work in an office all day or you watch a lot of TV at home. Sitting is bad for your posture, which is bad for your back. It also makes you feel tired and lethargic. So apart from decreasing your blood flow and probably giving you back pain and back problems sitting can make you feel like you simply don’t have enough energy to exercise.
A simple fix:
If you sit at work. Make an effort to get up and move more. Walk around your workplace. Take breaks from your desk. If possible see if you can setup your workstation so you can stand for at least some of the day. Maybe even consider a standing desk? You will probably find that you have more energy and are more productive. So its a win win all round.
You will also hopefully have more energy after work so you can start to do some exercise. Even something as simple as going for a walk. Just move and enjoy it.
Do you get a good nights sleep?
This might seem like a strange question. Sleep has a huge impact on your life. Lack of sleep can make you stressed and of course tired. This impacts hormone levels in the body and creates responses that can cause you to eat too much and as we mentioned above your mood and being tired means you become lazy and are less likely to be active and do some exercise.
In addition, if you are exercising you need your sleep to let your body recover. It will reduce your recovery times and help you to do more in your daily life when it comes to being active.
A simple fix:
Well, it might seem obvious but put simply get a good nights sleep. Start by taking the time to wind down before bed. It’s best not to have any screen time such as TV, smartphone or tablet just before bed. If you can relax in a quiet and dimly lit room. This helps your body and mind prepare for sleep and start to relax.
Then hit the hay nice an early and try to ensure you get at least eight hours of good quality sleep. I know this can be tough if you have a young family or other commitments but if you don’t try you will never know.
You should find after a while of adopting this habit you have more energy and feel better during the day. Use the new found energy to get started with a simple exercise regime.
Do you have some kind of balance in your diet?
Don’t approach this one in any crazy way. Like I said above I’m not talking about cutting out all foods groups and only eating a few rice cakes a day. I mean really look at your daily intake. Do you eat vegetables? Do you get enough protein (from food, not supplements)?
Your body needs basic vitamins and minerals from a range of foods. You will probably find that you have other annoying issues that may well be caused by a lack of a certain mineral in your body. Things like low magnesium or potassium levels can cause bowel issues, muscle cramps, cravings and more. So apart from any weight loss impact you might find you solve a few other problems along the way.
A simple fix:
Write down what you eat for the day. The key is to be honest with yourself. Don’t leave anything out. Do this for three or four days and you will quickly see what your diet is like. Does it contain lots of good sources of vitamins, minerals and proteins etc? If you are not sure don’t be afraid to ask someone who does know. A quick consultation with a nutritionist or a personal trainer might help you understand better.
If you are not sure don’t be afraid to ask someone who does know. A quick consultation with a nutritionist or a personal trainer might help you understand better.
You will find that once you are eating a combination of the right foods you will feel better, feel less hunger and boost your energy levels. It’s not necessarily about eating less food but about eating the right food.
Do you drink enough water?
This might again seem like an odd question. You would be amazed how much this impacts your day and your body. You would also be amazed how many people drink almost no water which is a basic requirement to live. Your body cannot operate properly without water. It’s a super simple one so get to it.
A simple fix:
If you are a soda person just make the switch. You will again find you feel and look better, have more energy and your body will be properly hydrated. A lot of people say they don’t like the lack of flavor in water. Simply add a few slices of lemon, lime or mint leaf to give it a zesty flavor.
Do you eat on the go a lot?
You have a busy day and a busy life. I get that. Maybe you buy a lot of quick foods from vending machines or the corner store as you rush through the day. These foods of course usually have a high sugar content and don’t really provide any nutritional value leaving you hungry again soon after eating them.
A simple fix:
Two words: Meal prepping. Make out a menu for the week. Write down the ingredients you need and hit the store. Choose a day that you have some time and cook your meals for the week. You will probably find that you save time and money as you can cook in bulk and you only need to wash up the pots and pans once.
By planning your meals you know exactly what you are eating and you can make something suitable for any days that are a bit tricky. Get some Tupperware and stack the fridge and freezer high. You are ready to take on the week.
What do I do next? I want a lean body!
I don’t want to get too far ahead here but I would make sure that you first focus on the steps outlined above. If you can manage to do all or most of those consistently you should see some positive changes in your health and fitness.
If you are then ready to add an exercise plan into the equation then read on.
Simple lean body beginners exercise plan
Here at peak health pro we review a lot of exercise equipment. The good, the bad, and the other stuff. If you have a preferred form of exercise then of course choosing something like a vertical climbing machine or some other piece of exercise equipment might be the way to go for you.
But if you don’t want to invest in equipment or you simply don’t feel ready for that type of exercise then you have plenty of options.
Warning: Consult your doctor before beginning any new diet or exercise regimen.
If your level of fitness is very low you may want to consider starting out with including a short walk in your daily routine. If you have been very inactive this will ease you into your new lifestyle and get you started.
Start off with a distance you think you can manage and as you progress add some extra distance or some small hills to increase your activity level. If you have a friend who wants to join you your walk will go quickly and you will probably find you really enjoy it.
Time to level up
Maybe you have been trying the walking plan for a few weeks and are feeling ready for the next step or maybe you want to jump straight to the next level. So here it is.
Lean body, bodyweight workout
This is not some crazy spartan workout that will make you collapse and beg for the end. This is a simple model you can use to build up your fitness with no gym, no equipment, and no cost.
We are going to focus on a few basic exercises.
Big shout out the the guys at Fitocracy for the awesome videos.
If you do have any existing injuries or conditions please do consult your doctor before changing your exercise regime.
Using the above exercises plan out to do your workouts across the week. How you feel about your current fitness level will of course dictate how many days a week you workout and how many exercises you do.
I’m going to assume you are starting with the basics. Aim to workout 4 times a week for around 20 minutes. Clear a space inside or outside and grab some water and get started.
For each workout, you will choose 3 of the above exercises and complete 10 of each exercise per round and do 4 rounds.
So week 1 might look like this:
Bodyweight squat, Pushups and Sit ups
So you will complete the workout as follows:
Bodyweight squats X 10
Pushups X 10
Situps X 10
Rest for 1 minute
Then repeat 3 times.
Tricep Dips, Burpees, Sit Ups
Again complete the workout as follows:
Tricep dips X 10
Burpees X 10
Sit Ups X 10
Rest for 1 minute
Then repeat 3 times
You would then choose another combination on Friday and so on.
If you feel you can do more you can add:
- more reps eg 15 of each exercise per round
- additional rounds, do 5 rounds instead of 4
- Reduce the rest time between rounds from 1 minute to 40 seconds
Time to try it out
So as you can see it’s not to complicated. Give it a try and maybe get your friends or family involved and help each other along. If you feel you are improving add more reps, more rounds or other exercises. If you feel you want to add equipment then check out some of our reviews to help you choose something that’s right for you.