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The Cost Of Getting Lean: Is It Really Worth The Trade Off?

The Cost Of Getting Lean: Is It Really Worth The Trade Off?

I want to get cut/lean” is one of the most common goals for people when they start exercising. But can you be too lean? Do you realize what it takes to get lean?

When it comes to being at a healthy body weight it is commonly recommended for men to be below 20% and women to be below 30% body fat. But there is such as a thing as have too little body fat — this is usually reserved for physique competitors. When men get below 6% body fat and women get below 16% it is considered to be unhealthy! It sounds like an incredible goal to try to get to this level but have you considered the trade-offs and the work required to get there? They can be substantial — let’s break them down.

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“Extreme Lean” Trade-Offs

When it comes to getting into the single digit body fat percentage for men and the middle teens for women it takes substantial commitment. If you want to get physique lean you will need to eat, sleep, and breathe it!

Nutrition is vital. Ready for a strict diet? Nutrition is going to be key. You will have to give up almost all of your junk food, rarely have desserts, and limit your alcohol intake. On top of that you will need to consume the majority of your carbs after your workout along with eating considerably more vegetables and proteins — not to mention fats. Many times physique competitors are on predetermined meal plans which are severely restrictive. A severely restrictive diet can lead to dropout, depression, hormone imbalances, fatigue, loss of sex drive, mood swings, and many other negatives side effects!

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Exercise is a must. Do you love exercise? If you want to get lean then it’s time to hit the gym! Many coaches suggest exercising at least 60+ minutes per day (or even twice daily) but we recommend hitting the gym five times and performing some seriously high-intensity workouts in order to ramp up your afterburn effect — so you can burn calories long after your workout is over. You want your metabolism on overdrive if you are trying to get lean. But a word of caution — this level of duration, intensity, and frequency of training can easily result in injury!

Get more sleep. Have no time for sleep? This may be something that is commonly overlooked with it comes to getting lean but it’s vital. Sleep is important for repairing muscles, processing memories, and other cognitive functions but it has also been linked to overall lower body fat! A study out of BYU last year found that keeping a consistent sleep schedule while getting between 6.5 – 8.5 hours of sleep a night was associated with a significantly lower body fat. Now, this isn’t the case with everyone but it is something that is very important to keep in mind. To achieve that physique lean you will need to focus on getting more sleep!

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Commitment. Are you committed? Are you really committed? When you are going for extreme lean you will have to sacrifice so many things and always be prepared for every meal. Traveling? Better pack each meal and know where if there is a gym is close-by that you can use. Commitment is key to reaching this level of lean! I’m talking packing your own lunch when going to the amusement park type of commitment.

The Holistic Approach

I have much respect of people trying to get this lean and for the ones that actually achieve it – it’s a level of commitment that deserves respect. That being said, it is definitely not for everyone and our company recommends a more holistic approach – let’s get healthy for the sake of being healthy and the rest will take care of itself! Shoot to lose weight and get healthy – this gives you more leeway and allows for gentle, sustainable weight loss!

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Wrap-Up

Look, I’m not here to say don’t try to get as lean as possible – I just want you to know that it isn’t all sunshine and rainbows and I want you to be healthy. You don’t necessarily have to do all of these things in order to get lean – they are just the typical ones we always see! Likewise, everyone’s body is different and will react differently – it’s up to you to know your body!

That being said, there is an unhealthy lean and there is a healthy, athletic lean. When you strive for this physique lean remember that the athletes you see in the magazines don’t have that body throughout the entire year. Many times they “cut” just to get that look right before a competition or before a photo shoot! Also remember that as you strive to reach this lean that you have to give up many activities and foods you may love in order to achieve it! By all means, shoot for your goals but just know the trade-offs! Good luck!

Featured photo credit: skeeze via pixabay.com

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Last Updated on August 4, 2020

8 Benefits of a Minimalist Lifestyle That Get You to Live With Less

8 Benefits of a Minimalist Lifestyle That Get You to Live With Less

Minimalism is a way to put a stop to the gluttony of the world around us. It’s the opposite of every advertisement we see plastered on the radio and TV. We live in a society that prides itself on the accumulation of stuff; we eat up consumerism, material possessions, clutter, debt, distractions and noise.

What we don’t seem to have is any meaning left in our world.

By adopting a minimalist lifestyle, you can throw out what you don’t need in order to focus on what you do need.

I know first hand how little we actually need to survive. I was fortunate enough to live in a van for four months while traveling throughout Australia. This experience taught me valuable lessons about what really matters and how little we really need all this stuff we surround ourselves with.

Less is more.

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Living a minimalist lifestyle is reducing.There are a few obvious benefits of minimalism such as less cleaning and stress, a more organized household and more money to be found, but there are also a few deep, life-changing benefits.

What we don’t usually realize is that when we reduce, we reduce a lot more than just stuff.

Consider just some of the benefits of living with fewer possessions:

1. Create Room for What’s Important

When we purge our junk drawers and closets we create space and peace. We lose that claustrophobic feeling and we can actually breathe again. Create the room to fill up our lives with meaning instead of stuff.

2. More Freedom

The accumulation of stuff is like an anchor, it ties us down. We are always terrified of losing all our ‘stuff’. Let it go and you will experience a freedom like never before: a freedom from greed, debt, obsession and overworking.

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3. Focus on Health and Hobbies

When you spend less time at Home Depot trying unsuccessfully to keep up with the Joneses, you create an opening to do the things you love, things that you never seem to have time for.

Everyone is always saying they don’t have enough time, but how many people really stop and look at what they are spending their time doing?

You could be enjoying a day with your kids, hitting up the gym, practicing yoga, reading a good book or traveling. Whatever it is that you love you could be doing, but instead you are stuck at Sears shopping for more stuff.

4. Less Focus on Material Possessions

All the stuff we surround ourselves with is merely a distraction, we are filling a void. Money can’t buy happiness, but it can buy comfort. After the initial comfort is satisfied, that’s where our obsession with money should end.

We are bombarded by the media presenting promises of happiness through materialistic measures. It’s no wonder we struggle everyday. Resist those urges. It’s an empty path, it won’t make you happy.

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It’s hard not to get roped into the consumerism trap. I need constant reminders that it’s a false sense of happiness. I enjoy stuff, but I also recognize that I don’t need it.

5. More Peace of Mind

When we cling onto material possessions we create stress because we are always afraid of losing these things. By simplifying your life you can lose your attachment to these things and ultimately create a calm, peaceful mind.

The less things you have to worry about, the more peace you have, and it’s as simple as that.

6. More Happiness

When de-cluttering your life, happiness naturally comes because you gravitate towards the things that matter most. You see clearly the false promises in all the clutter, it’s like a broken shield against life’s true essence.

You will also find happiness in being more efficient, you will find concentration by having refocused your priorities, you will find joy by enjoying slowing down.

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7. Less Fear of Failure

When you look at Buddhist monks, they have no fear, and they have no fear because they don’t have anything to lose.

In whatever you wish to pursue doing you can excel, if you aren’t plagued with the fear of losing all your worldly possessions. Obviously you need to take the appropriate steps to put a roof over your head, but also know that you have little to fear except fear itself.

8. More Confidence

The entire minimalist lifestyle promotes individuality and self reliance. This will make you more confident in your pursuit of happiness.

What’s Next? Go Minimalism.

If you’re ready to start living a minimalist lifestyle, these articles can help you to kickstart:

Featured photo credit: Unsplash via unsplash.com

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