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 Hormone check: why you may not be losing stubborn fat in problem areas Energy boosting eating plan Fat burning tactics How to count macros more news from the blog 45-Minute Bodyweight Bootcamp Workout You Can Do Anywhere How I MEAL PREP my food (Recipes Included) The Muscle And Fitness Guide To Strength By Andy Bolton Could You Get Top Marks in These School Fitness Tests? Questions Every Vegetarian Is Tired Of Answering What Bec’s healthy cooking show is all about. Church Holds Virginia Tech Classes On Healthy Cooking news reel package 3 healthy ice-cream recipes to keep you cool in summer Mass Shoulder Workouts | Gain Upper Body Strength Healthy Cooking Options with Steam Convection Ovens Reformulated Impact Weight Gainer | Better Taste, Greater Results Pogue & Friends 2009 Holiday Guide: Fitness & Golf The Para Fitness and Training Guide Trailer Body Fat | Is It All Bad? 5 Different Squats You Should Try Berry Beetroot Overnight Proats Ubah Pola Makan Menjadi Vegetarian HOW TO FOOD PREP | VEGETARIAN | MY HEALTHY WEEKLY MEAL PREP Innova Fitness ITX9600 Inversion Table Installation Guide Healthy Cooking Tips with Dr. Pompa’s son “Simon Dr.Pompa” Active Women Superfood Porridge | Be Super You How to Make Easy Vegetarian Pot Pie How to Pop Corn on the Stove! Make this Easy, Healthy, Fun Stovetop Popcorn Recipe! TOP 6 VEGAN RESTAURANTS IN LA How to Make Simple – Healthy Thai Omelette : Cooking with Pla Healthy Cooking with ProMedica – Tasty Tailgating The Complete Desk Job Fitness Guide Personal Trainers | How To Build Your Business || VEGAN FINE DINING || P90X Fitness Guide: Week 11 Day 3 | Winter Blues | Lack of Vitamin D And 5 HTP Diabetes | How To Gain Muscle Heather’s Healthy Cooking Tips Add Comment Cancel replyYou must be logged in to post a comment.