How to get a lean or how to become the fitness star

  • Author FitClif.com
  • 29 Apr, 2020
  • 7 min
How to get a lean or how to become the fitness star

Have you ever thought about what human image fitness selling year to year? The common image from posters are of some kind of super human with six-piece abs, tight butt and lean health. But what are efforts to get this look?

There are a lot of trying to manage the weight, fat level and improve the overall health. Let us walk through common practice and effective ways to archive that goals.

So, you lost around 7 percent of your body fat, can run up and down and able to carry couple bags without getting winded. Maybe you will think: hey, I’m ok, I’m happy how I look and feel and don’t want to diet anymore, but if you think what to do next or what weight management program to pick keep reading our article.

There are common myths about body fat loss

Myth: With doing small and easy workout routine with a simple diet I also can gain shredded body, huge biceps and look like fitness model.

Myth: To become healthy and to lose some fat I need a super painful and extremely restricted life style.

Both are myths and have nothing to do with the reality what real world fitness models doing.

Let us check out the reality

Reality: When you lost your first 15 pounds that was easy, fast and fun. But, loosing your last 15 pounds will never be the same - it will take more time and more work with your body. In another words, better you look, so, even more efforts you need to apply.

Reality: If you inspired to train by athletes posters, just keep in mind that the image was processed with image bettering tools like Photoshop and fitness model looks like this only when it is time to competition.

Reality: If you are not going to become next super human and just want to become more healthy even small efforts can bring you noticeable results.

There are charts what not all fitness trainers or health specialist want to show you. Just because that it is not good for their businesses. Finally, you are their client and the way how to gain the life. Let’s explain cons and pros for each fitness level based on body fat percentage divided by sex - for men and women.

Body Fat for Men: > 20%, for Women: > 30%

The pros are:

  1. Easy fallback for some people.
  2. Does not require too much work and efforts.

The cons are:

  1. Poor overall health.
  2. Low energy levels.
  3. Poorer life expectancy.
  4. Risk of having metabolic syndrome.
  5. May need manage their condition.

What to do more:

  1. Eat processed food.
  2. Eat big portions.
  3. Eat quickly.

What to do less:

  1. Workout of any kind.
  2. Eat fewer whole foods.
  3. Do not try to balance your meals.
  4. Sleep less.
  5. Do not practice stress management.

Body Fat for Men: 15-20%, for Women: 25-30%

The pros are:

  1. Improved health.
  2. Better energy levels.
  3. Improved sleeping and resting period.
  4. Workouts are easy and enjoyable.

The cons are:

  1. Requires some thought and to have the plan.
  2. You will look good but not a super human.

What to do more:

  1. Eat slowly until satisfied at 60% of your meals.
  2. Include 1-2 palms of protein dense foods in 1-2 meals per day.
  3. 1-2 fists of vegetables in 1-2 meals per day.
  4. Exercise 3-5 times per week with any activity you enjoy and in any intensity level.

What to do less:

  1. Eat fewer processed carbs but not reduce carbs drastically.
  2. Drink fewer caloric beverages but do not reduce drastically.

Body Fat for Men: 13-15%, for Women: 23-25%

The pros are:

  1. Fairly easy to maintain.
  2. Reducing the need of medications.

The cons are:

  1. Require having the plan and some social sacrifices like training instead of having fun with friends.
  2. Will require efforts and been pending of how much you sleep.
  3. Will require the attention to learn stress reduction exercises.

What to do more:

  1. Eat slowly and only until satisfied at 75% of meals.
  2. Include 1-2 palms of protein dense foods at 2-3 meals per day.
  3. Include 2-3 fists of vegetables at 2-3 meals per day.
  4. Exercise 30-45 minutes daily.
  5. 1-2 workout sessions per week working hard.
  6. Sleep at least 7 hours.
  7. Practice some stress management techniques.

What to do less:

  1. Desserts or processed carbs 3-5 times per week.
  2. Drink 3-5 caloric beverages per week.

Body Fat for Men: 10-12%, for Women: 20-22%

The pros are:

  1. Fit appearance.
  2. High level of energy.
  3. Better overall health.
  4. Fewer food cravings due to balanced diet and workout regime.
  5. Easy to maintain once practices become usual.

The cons are:

  1. Require much more planning and high attention to your diet.
  2. Require a greater time for consistent exercises.
  3. May need assistance of couch to be able to archive the amount of sleeping needed.

What to do more:

  1. Eat slowly and only until satisfied at 90% of meals.
  2. Include 1-2 palms of protein dense foods at each meal.
  3. Include 1-2 fists of fibrous vegetables at each meal.
  4. Include 1-2 thumbs of essential fats at most meals.
  5. Include 1-2 cupped handfuls of minimally processed carbs at most meals.
  6. Exercise 45-60 minutes per day.
  7. 3-4 workout sessions per week working hard.
  8. Sleep at least 7-8 hours per night.
  9. De-stress daily for 20 minutes.

What to do less:

  1. Eat desserts or processed carbs only 1-2 times per week.
  2. Drink 1-2 caloric beverages per week.

Body Fat for Men: 6-9%, for Women: 16-19%

The pros are:

  1. You will probably look extremely lean and may have a great looking abs.
  2. Overall health will be good due to carefully balanced and minimally processed diet.
  3. Will experience fewer cravings.

The cons are:

  1. May struggle in social situations, like some that involving food intake.
  2. May have to time for socialization because of lack of time outside of workouts.
  3. May have to give up other hobbies and interests outside the fitness area.

What to do more:

  1. Eat slowly and only until satisfied at 95% of meals.
  2. Include 1-2 palms of protein dense food at each meal.
  3. Include 1-2 fists of fibrous vegetables at each meal.
  4. Include 1-2 thumbs of essential fats at each meal.
  5. Include 1-2 cupped handfuls of minimally processed carbs after workouts.
  6. Start to incorporate calorie/carbohydrates cycling.
  7. Exercise 60-75 minutes daily.
  8. 4-5 workout sessions per week working hard.
  9. Sleep at least 8-9 hours each night.
  10. De-stress for 20 minutes daily.

What to do less:

  1. Limit carbohydrates to designated higher carbohydrates days.
  2. Eat desserts or processed carbs one time every 1-2 weeks.
  3. Drink one caloric beverage one time each 1-2 weeks.
  4. Will want to limit time at restaurants to 1-2 times per week.

Body Fat for Men: < 6%, for Women: < 16%

The pros are:

  1. Feeling super human archiving the desired fitness goal.

The cons are:

  1. Will have extreme difficulties socializing in most typical situations.
  2. Will lose most fun events with your family and friends.
  3. Big time commitment to measure, weight and track all foods.
  4. Hyper focus on diet and workout routine may contribute to disordered eating.
  5. Time require for workout. You may blow out all other pursuits and interests.

What to do more:

  1. Eat slowly and only until satisfied at 99.9% of meals.
  2. Incorporate calorie/carbohydrates cycling.
  3. Follow meal plan with predetermined foods and amounts.
  4. Measure food specifically.
  5. Include exact amount of protein at each meal.
  6. Include exact amount of fibrous vegetables at each meal.
  7. Include exact amount of essential fats at each meal.
  8. Include exact amount of minimally processed carbs after workouts.
  9. Workout 45-75 minutes twice a day.
  10. 6-7 sessions work hard.
  11. Sleep at least 9 hours each night.
  12. De-stress daily for 20 minutes.

What to do less:

  1. Otherwise limited to designated higher carbohydrates days.
  2. Eat desserts or processed carbs one time every 10-12 weeks.
  3. Avoid caloric beverages.
  4. Avoid eating at restaurants.

As always that is your choice of how your body should looks like and what healthy level you are looking for or satisfied with. For a moment, according to statistics the average U.S. men is about 28% and women is about 40%. In comparison, the healthy levels of fat is between 11-22% for men and 22-33% for women.