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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 May 28, 2020

How to Overcome Boredom

How to Overcome Boredom

Have you ever been bored? Restless? Fidgety? In need of some inspiration?

I have a theory on boredom. I believe that the rate of boredom has increased alongside the pace of technology.

If you think about it, technology has provided us with mobile phones, laptops, Ipads, device after device – all to ultimately fix one problem: boredom.

What is Boredom?

We have become a global nation that feeds on entertainment. We associate ‘living’ with ‘doing’. People now do not know how to sit still, and we feel guilty when we are not doing anything. Today, inactivity has become the ultimate sin.

You might not realize it, but boredom stimulates a form of anxiety and stress. It evokes an emotional state that creates frustration and feeds procrastination.

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It’s a desire to be ‘doing something’ or to be ‘entertained’ – it’s a desire for sensory stimulation. What it boils down to is a lack of focus.

If you think about those times when you’re bored, it’s usually because you did not know what to do. So, indecision also plays a big part.

When we are focused on what’s important to us and what we want to achieve, it’s pretty hard to be bored. So, one answer to boredom is to become focused on what you want.

Sometimes It’s Good to Be Bored

If boredom is a desire for sensory stimulation – then what’s the opposite of that? To be content with no stimulation – in other words – to enjoy stillness.

Sometimes, it’s not boredom itself that causes the frustration but the resistance to doing nothing.

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Think about it. What would happen if you were to ‘let go’ of the desire to be entertained? You wouldn’t be bored anymore, and you will feel more relaxed!

In my experience, it’s often the most obvious, simplistic solutions that are the most powerful in life. So, when you’re bored, the easiest way to combat this is to enjoy it.

It may sound weird but think of ‘boredom’ as a form of ‘relaxation’. It’s a break from the constant stimulation that 21st-century living provides – constant TVs, mobile phones, radios, internet, emails, phone calls, etc.

Who knows, maybe ‘boredom’ is actually good for us?

Next time you’re ‘feeling bored’ instead of feeding the frustration by frantically looking for something to do, maybe you can sit back, relax, and savor the feeling of having nothing to do.

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In this article, I’ll share with you my 3-step strategy on how to overcome boredom.

3-Step Strategy to Overcome Boredom

1. Get Focused

Instead of chasing sensory stimulation at random, focus on what’s really important to you. Focusing on something important helps prevent boredom because it forces you to utilize your time productively.

You should ask yourself: what would make good use of your time? What could you be doing that would contribute to your major goals in life?

Here are a few ideas:

  • Spend some time in quiet contemplation considering what’s important to you.
  • Start that creative project you’ve been talking about for the last few weeks.
  • Brainstorm: think of some ideas for new innovative products or businesses.

2. Kill Procrastination

Boredom is useful in some ways because it gives you the energy and time to do things. It is only a problem if you let it. But if you use it to motivate yourself to be productive, then you can more easily overcome boredom.

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So, the next time you’re bored, why not put this good energy to use by ticking off those things that you have been meaning to get done but have been too busy to finish? This also presents a great time for you to clear your to-do list.

Here are some ideas:

  • Do some exercise.
  • Read a book.
  • Learn something new.
  • Call a friend.
  • Get creative (draw, paint, sculpt, create music, write).
  • Do a spring cleaning.
  • Wash the car.
  • Renovate the house.
  • Re-arrange the furniture.
  • Write your shopping list.
  • Water the plants.
  • Walk the dog.
  • Sort out your mail & email.
  • De-clutter (clear out that wardrobe).

3. Enjoy Boredom

If none of the above solutions work, then you can try a different approach. Don’t give in to boredom and instead choose to enjoy it. This doesn’t mean allowing yourself to waste your time being bored. Instead, think of it as your time to relax and re-energize, which will help you be more productive the next time you work.

Contrary to popular belief, we don’t need to be constantly doing things to be productive. In fact, research has shown that people are more productive when they take periods of rest to recharge.[1] Taking breaks once in a while helps boost your performance and can help make you feel more motivated.

So, take some time to relax. You never know, you might even like it.

Final Thoughts

Learning how to overcome boredom may be difficult at the beginning, but it can be easier if you make use of some techniques. You can start with my 3-step strategy on how to overcome boredom and work your way from there. So, ready your mind and make use of these tips, and you will be overcoming boredom in no time.

More Tips on Overcoming Boredom

Featured photo credit: Johnny Cohen via unsplash.com

Reference

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