#Body Lean

Do this everyday for the next 2 weeks and see what happens… Follow for more! #bellyfat #fatloss #weightloss

The routine that keeps me lean year round😲 #fitness #abs #fyp

Start of a new series! I’ll be posting 1 vid per week for a full body workout you can do 2-3 times per week to help you get lean for summer. For this workout, 4 rounds, 60s rest between rounds: - Push-Up × 15 - Flutter Kicks × 30s - Mountain Climber × 30 - Burpee × 8 - Squat × 20 Make sure you’re on top of your diet too to get closer to getting a good summer physique 💪🏻 (workout alone isn’t enough!) Follow for the rest of the series! #fullbodyworkout #homeworkout #leanforsummer #fatlossjourney

4 Best Lying-Down Exercise to Lose Belly Fat and Build Abs #workout #exercise #abs #fitness #homeworkout

Comment “LEAN” and I’ll dm you the cheat sheet for free Make sure you’re followed to @betterlifestyle365

If you’re looking to get a bit leaner in time for summer make sure you’re doing these 5 things. Read caption for more info👇🏽 There are lot’s of contributing factors to fat loss, but these are some of my top tips for making consistent progress. ☑️ Calorie deficit | This means make sure you’re burning more calories than you’re consuming. Also don’t let a weekend of binging undo your progress. If you know you’re probably going to eat more calories on the weekend try to account for it by bring calories down slightly during the week. ☑️ High protein intake | Getting enough protein in is crucial when it comes to fat loss as not only will it help with recovery but also it’ll leave you feeling satiated after your meals. Aim to get at least 1g of protein in per lb of bodyweight each day. ☑️ Increase your daily activity | Upping your daily activity is often overlooked. Getting in some extra steps or activities with friends can contribute to fat loss by increasing your caloric burn throughout the week. ☑️ Reduce refined sugar intake | Too much sugar will cause spikes in your insulin levels which will ultimately hinder your fat loss progress. ☑️ More vegetables | The antioxidants and vitamins in vegetables boost skin health, sleep quality, and overall vitality, making them essential for optimal fitness and digestive health. If you’re looking to get lean for summer, fix bad habits and kickstart a healthier lifestyle don’t miss out on my ‘8 Week Summer Shred Challenge’ that starts next week. Just comment SHRED below and i’ll send you the details 🫡 #fitness #trainingtips

I get this question a lot so here are my tips for staying lean and strong ☺️ 🥦 I prioritize whole foods over processed ones, focusing on a nutrient-dense diet with plenty of fresh fruits, vegetables, lean proteins, and whole grains. This helps me to maintain steady energy levels and promotes overall health. 💪 I hit the gym for strength training sessions 3-4 times a week. This isn’t just about staying slim; it’s about building and maintaining lean muscle. Strength training revs up the metabolism, enabling my body to efficiently burn calories even at rest, and ensures a toned, sculpted appearance. Remember, it’s all about balance, consistency, and making these choices a part of your everyday routine to achieve and maintain a lean, healthy physique ✨ Follow for more tips 😉 #fitness #fitnessmotivation #fitnessgirl #fitnesstips #lean #fatloss #fatlossjourney #diet #lifestyle

How do you stay LEAN year round? 1. If you want it bad enough, something that helps me is to eat similar food, day in and day out. For example, understand how many calories you're eating with each meal. (It's as simple as a Google search) Couple that with focussing on consuming 2 grams of protein per kg of body weight. Tip for players, there's 4 calories per gram of protein. You can find out how many grams of protein in the food you're eating through Google or on the packaging. So, if you weigh 90kg, consume 180 grams of protein per day, which equates to 720 calories. If you want to lose fat, a calorie deficit could be 1.2 X, your BASAL metabolic rate. (Again, find a simple calculator on Google). Maintenance 1.5 X BASAL ...And, if you're trying to gain a surplus, it could be 1.8 X BASAL. So if you're aiming for 3000 cals a day. You know the 720 cals have already been consumed from the protein, and you have 2280 cals of fat and carbs to eat remaining. 2. Strength training: Personally, I've found power building highly effective. With a focus on developing strength first 1-6 reps, then running hypertrophy sets 8 - 12, and 15 + second. Utilising a strength to hypertrophy correlation. When your muscle mass increases and they're firing efficiently, you're burning more each day. 3. Consistency: This is the most important. If you start something, finish. This is where your mental fortitude shines through. Put systems in place, where the food is ready to be eaten. For example, in the morning, I put plain meatballs on, straight away. While I'm getting my clothes on and getting ready, they're cooking. Easy simple consumption. Pure discpline. Be creative with your systems and food choices and eat the same each day if needed. I can't tell you how many days I haven't wanted to train, but I do anyway. Stick to your plan. Obviously, listen to your body. However, don't give yourself excuses. Respect yourself, show up, and train hard. You also don't drink alchohol anymore. 6 months of the above. Training at least 4 times a week, and you will be a weapon. #lean #aesthetics #fit #calories #deficit #motivation #discipline #consistency #realtrainingreels

Get toned, slim belly by doing these exercises daily. Everyone was asking for belly exercises, so here it is! Follow @iadore_me10 for more Save for later. Exercises,workouts,abworkouts #workout#slimtummy#slimbelly#abexercises#abworkout#healthylifestyle#fitness#bodytransformation#selfcare

Get Lean without overcomplicating it: 1. High Protein Diet 2. Daily Cardio / Walk 10k+ steps 3. Cut liquid calories 4. Train with intensity 5. Cut junk food out Simple habits. Consistent results. #staylean #fitnesshabits #fatloss #getlean #fitnesslifestyle

Blueprint⬇️ Fat loss isn’t magic - it’s math. • 1kg of fat = 7700 calories • To lose 1kg per week, you need a 7700 calories weekly deficit Here’s how that deficit actually adds up 1️⃣Steps • 10,000 steps ~ 500 calories • 5 days/week = 2,500 calories burned 2️⃣Cardio • Burn 100 calories per day • 5 days = 500 calories burned 3️⃣Weight Training • ~300 calories per session • 5 days/week = 1,500 calories burned Total burned from activity: 2,500 + 500 + 1,500 = 4,500 calories/week 4️⃣Diet (the remaining math) • Target weekly deficit = 7700 calories • Already burned = 4,500 calories • Remaining deficit = 3200 calories That’s lust =330-370 calories per day for 7 days As simple as: • No sugar in tea • Skipping one snack • Slightly smaller portions Do this for 8 weeks and you will lose around 6-8 kgs. Stay consistent for weeks.

Here’s the breakdown👇🏼 Fat loss math: 1lb of fat = 3,500 calories 2lbs of fat = 7,000 calories To lose 2lbs per week, you need a 7,000 calorie weekly deficit. Here’s how you’re gonna do it👇🏼 1️⃣ Steps 10,000 steps = 500 calories 7 days/week = 3,500 calories 2️⃣ Cardio Burn 100 calories through cardio of your choice. Ex: Incline walking, stair master, biking 7 days/week = 700 calories 3️⃣ Strength training Approx. 300 calories per session 6 days/week = 1,800 calories Total burned from activity 3,500 + 700 + 1,800 = 6,000 calories/week 4️⃣ Diet (the most important part) Target weekly deficit = 7,000 calories Already burned = 6,000 Remaining deficit = 1,000 calories That’s only 135-150 calories per day. This could be as simple as: - Removing sugar from your coffee - Skipping a small snack - Slightly smaller meal portions Do this for 10 weeks and you will lose 20lbs. No guesswork. Just results. Losing body fat is easy once you realize it just comes down to math & consistency. Save this post if you’re trying to get lean and follow for more💪🏼 #lean #fatloss #shredded #bellyfat #fitnesstips