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 A Beginner’s Triathlon Training Plan | 10-Week Schedule & Tips Beauty talk with health and fitness blogger Amy Lee Ann and Pat Sandroni in-studio .::. Healthy Cooking with your Friendly Italians 13 Top Tips For Nutrition Recovery XS | What’s Changed? The Muscle Maximizer Training And Fitness Guide – The Muscle Maximizer Works Creamy Red Pepper Pasta Nootropics | Do They Work? Side Effects? How to make vegan-vegetarian UDON noodle / ベジタリアンうどんレシピ Joel Fuhrman MD cooking healthy the EAT TO LIVE way Why I Became Vegetarian Indian Vegetarian Bodybuilding Meal Plan – Diet for LEAN BULKING – BeerBiceps Veg Muscle Building Top Tips For Developing Your Lats DIY Healthy Simple Snacks ♡ Vegetarian Bench Press 101, Part One | Bench Press Fundamentals & Setup The Whole 30 Diet | Could You Handle It? Avocado Oil: The Complete Guide to Healthy Cooking Oils 5 Life Hacks For Getting In Your Protein Goal HUGE VEGAN FOOD HAUL + Baking Sweet Potatoes Healthy cooking Download Womens Health and Fitness Guide Extreme Intermittent Fasting | RAMADAN Survival Guide Gain A Beach Body In 8 Weeks | The Final Phase The Importance Of A Workout Plan Binge Eating | Mindset & How To Stop It Angel Eyes | Christmas Baking Paneer Butter Masala | Indian Vegetarian Recipes. The Journey To A Balanced Diet | Stay Healthy 5 Tips For Effective Meal Prep Getting to know Hayley Roper Will A Night Out Ruin Your Training Progress? How to steam Eggs inside Vegetables | 4K Vegan, Raw Food Diet, Whole Foods & Vegetarian Life Style Information Add Comment Cancel replyYou must be logged in to post a comment.