Leaning out is all about learning how to dial in your macros the right way, but that doesn’t mean you have to feel deprived. Leaning out doesn’t mean cutting entire food groups, ditching all compound movements, or skipping the weights to spend long hours on the treadmill. It’s all about pushing your body to its full potential the right way.

Leaning out isn’t an easy process. It means eating smart, training efficiently, and remembering that every calorie burned counts. Gone are impromptu cheat days of shoveling greasy food into your mouth under the guise of a “dirty bulk.

  1. Set Goals – You’re on a mission, and every mission has a set end point. When setting goals, determine what you want and write it down. Having something concrete will help keep you accountable.
  2. Find A Mentor -Whatever your goal may be, someone has done it before. Be a copycat! Finding a solid mentor will save you a lot of time and frustration. They can help you with everything from training and nutrition to overall motivation.
  3. Focus On Your Actions – Unfortunate newsflash: You really have no control over the rate at which you lose fat. There are a lot of different individual metabolic and environmental factors at play and, as of yet, we don’t fully understand them all. Don’t get obsessed with losing 1-2 pounds a week. Instead, focus on actions that are under your control. Stick to your diet and training plan, focus on being consistent, and train with intensity. Train hard, eat right, and the fat loss will come.
  4. Lift With A Consistent Tempo -Metabolic training is often synonymous with fast lifting. That refers more to your rest periods than your lifting tempo, however. Keep a controlled and deliberate tempo when lifting. As opposed to just leaving you winded, a consistent tempo creates greater metabolic stress, which leads to better body composition changes.



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Rolls, B., Bell, E., & Waugh, B. (2000). Increasing the volume of a food by incorporating air affects satiety in men. American Journal of Clinical Nutrition, 72(2), 361-8.

Leidy, H., Tang, M., Armstrong, C., Martin, C., & Campbell, W. (2011). The Effects of Consuming Frequent, Higher Protein Meals on Appetite and Satiety During Weight Loss in Overweight/Obese Men. Obesity, 19(4), 818-824.