Four Things To Know About Leaning Out

by Jarueba Taylor

Now that winter is starting to appear in the rear view mirror, Spring is fast approaching. With Spring the weather starts to get warmer and the clothes start to get skimpier. That means everyone wants to be in shape and have a warm weather body. Having that warm weather body means “leaning out” for those spring/summer months. While there is a lot of good information out there, there is a lot of misinformation out there to. With that being said, there is still a lot out there that people do not understand or misinterpret about leaning out. Today we are going to look at a few concepts that people do not understand about leaning out and getting a summer body.

Nothing Beats Diet For Leaning Out

This statement is telling within itself. The most important thing a person can do to lean out for the summer is pay strict adherence to their diet. Most of getting in shape for anyone will be a result of how much they are focusing on their nutrition. The calories and type of calories you take in will make or break any nutritional goal. Eat clean to be lean.

One of the worst things some people try to do is put way too much emphasis on cardio training to get into shape. There is a simple saying that relates to this: “You can’t outrun a bad diet.”

Exercising a ton with bad food choices will never give a person the defined muscular look they want. Poor food choices will usually lead to an overabundance in calories. When the body receives an overabundance of calories, a lot of exercising will not burn off enough calories to be effective. A second problem that might occur is if a person is doing a lot of cardio a person usually just ends up putting more of those bad calories back in their diet due to an increase in appetite. Another excess cardio issue to watch out for is a lot of cardio without muscle building or strengthening exercises, will often result in muscle tissue loss. Cardio type activities tend to burn a lot of calories but unfortunately a lot of that can come from actual muscle tissue. Cardio is not muscle sparing and does a much better job at cannibalizing muscle tissue. That is one of the reasons why it is important to focus on muscle building or sparing, and use cardio as a small supplemental way to burn off some extra calories.

Muscle Definition Means Having Muscle

Here is one I feel a lot of people do not understand. Some people want to have that well defined shredded look, but in the same token they do not want to have too much muscles. This often times tends to be more true of women. A lot of women are under the impression that having muscles is going to turn them into some sort of She-Hulk. Nothing could be further from the truth. Having muscle does not make you bulky but lean and dense. Look at the comparison between five pounds of muscle and five pounds of fat.

Fat vs Muscle

The five pounds of muscle is significantly denser and takes up less surface area. Muscle is also important for giving a body structure and shape. Once you strip off the fat you will be a lot smaller and shapelier having muscle. Ultimately though without having muscle you cannot obtain a strong shapely physique. To truly have muscle definition and cuts you must have muscle.

If You Want to Look and Be Lean, Focus On Losing Body Fat Over Losing Weight

This is one thought process that people constantly get wrong. The true key to leaning out and looking lean is losing  body fat and not focusing on losing weight. The age old idea is to get lean is you need to lose weight. The reality is when someone leans out they are losing a significant amount of body fat.IMG_5620 The fact that someone loses weight has little to do with leaning out. Think about how many times someone’s weight can change from day to day or even hour to hour but they still look virtually the same. The reason for this is because their body fat levels are not changing. A person’s weight is simply a measure of the amount of mass they have. If a person has more mass they will weight more. If a person has less mass they will weight less. These mass changes can be as simple as a person being dehydrated or a person eating a big meal before they stepped on the scale. When the focus becomes on body fat,not only will a person lose weight but most importantly they retain muscle. Muscle is what will give them shape and structural changes.

To Get Lean You Have To Go All In

focus-goalsIf you want to be lean you have to be dedicated to the task. Getting lean for anyone is going to take a bit of work. It is going to be one of those things where “you will get out what you put in”. You must be dedicated, consistent, and structured when it comes to your goal. You must also take a realistic view as to what you are doing or not doing to reach your goal. From a coaching standpoint, there is nothing worse than someone who doesn’t take accountability for what they are not doing to achieve what they want.  There have been countless times in my career that I have done measurements or assessments on people for them to say “The plan is not working”. In actuality they are not mentioning the fact that they were not on plan or they didn’t do such and such… till after I start asking questions about their status. No plan will work if you don’t stick to it. It’s not going to be easy but until you reach your goal you have to be “All In!!!”

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