Top tips to help you get lean by September 15, 2016 at 9:11 pm Weight Loss 0 Comment Want to swap your fat for muscle? Trainer and high performance manager of Oakleigh Chargers Football Club Ben Sharpe and director of MP Studio Luke Archer share their lifestyle tips to help you lean out. 1. Get enough shut-eye: aim for 7.5 to nine hours of sleep per night for optimal recovery and hormonal balance. 2. Office know-how: manage your stress levels, increase your calorie burn and reduce your chances of muscle wastage by going for regular walks throughout the day, or asking the boss for a stand-up desk. “If a person is sitting at a desk all day, their energy requirements are much less than someone who has a physically demanding job,” says Archer. “We generally switch off our muscles, sit back, slump or have no need to use our muscles. And which group of muscles do we switch off most? The glutes – which are the largest muscles in the body.” 3. Eat well, eat often: eating smaller meals more often will aid in boosting the metabolism, while plant foods are important to insulin sensitivity. “The more your plate looks like a rainbow of colorful fruit and vegetables at every meal, the faster your results will come,” says Archer. 4. Hydrate: drinking cold water regularly throughout the day can boost your metabolic rate by up to 30 per cent according to Archer. “Our body is made up of 70 to 80 per cent water – so it’s no wonder we need it so often to function properly,” he says. 5. Prioritise strength-based training: your lean muscle mass has the greatest impact on your ability to burn fat, so be sure to incorporate three to four full-body weight sessions per week. A weighted circuit with lower loads, higher reps and limited rest will keep the heart rate elevated to increase muscular endurance while burning body fat. NEXT: Working out but not seeing results? Here are 10 ways to boost your calorie burn at the gym. Source link Share This Post: Facebook Twitter Google+ LinkedIn Pinterest Post navigation ‹ Previous Women’s Fitness | How To Eat & Train Around Menstrual Cycle Phases | By Ru AndersonNext › Vegetarian Recipes for Beginners Related Content 4 spices to spice up your meals and their health benefits Hormone check: why you may not be losing stubborn fat in problem areas Energy boosting eating plan Fat burning tactics more news from the blog Kick Off Yer Daps, Grab A Glass O’ Zider & Let’s Play Cricket With Jos Buttler TESTING WEIRD VEGAN GERMAN FOOD | therese lindgren collab Ab Wheel Workout Variation Guide Fitness Guide! Get Fit for Summer! Weekend fruit toast recipe How to be a Healthy Vegetarian for Beginners Organic Beetroot Powder | Benefits, Importance And Smoothies Top Tips To Improve Your Stamina | Stay On Track Quick & Easy Healthy Vegetarian Meals For Weight Loss & Weight Management Beginners Guide To Getting FIT Active Women Pre-Workout | What Are The Benefits? Hotel Workout & Vegetarian Food Diary | Spa Break Vegetarian in Japan? Impossible or possible? What do Japanese know about animal free diets? New To Running | Beginners Guide To Endurance What is Thewhey? | Setting a New Standard Iso-Tension | What Is It & How Can It Boost Muscle Definition? Coconut Oil | Bake, Cook Or Spread Whole Foods Market Grocery Haul – Vegan Food Vlog Shakes for Students | 5 Cheap Protein Shake Recipes Gourmet Healthy Cooking: How to Steam Fish in Parchment The Little-Known Health Hacks of Honey What Were The Top 5 Nutrition Questions Asked In 2016? It’s A Fairway To…The Masters 2017 | Augusta Golf Stats & Facts Summer Body Warrior Challenge – wk2 cardio Cashew Butter Swirled Raw Chocolate Top-Flight Football | The Opening Weekend How Important Is Weight Training For Basketball Players BRITTANY PERILLE | The ULTIMATE Guide to GREATER Glutes, BOOTY Building! DIY BCAA Gummy Bears | All Day BCAAs Vegetarian Shepherd’s Pie Recipe – Laura Vitale – Laura in the Kitchen Episode 495 Healthy Cooking Tips For Chicken Recipes RIVERSONG Wave Fit Fitness Tracker User Guide Bikini Competition Prep | 6 Diet Tips For A Successful Cutting Season Add Comment Cancel replyYou must be logged in to post a comment.