If you want to get a lean body, you will need to understand the following tips. These tips will help you to create a lean body for yourself this year.

Go heavy

If you are not going heavy enough, you will find it very difficult to create a lean body. There are many people who do not use enough weight on the bar to affect marked change on their body composition. They believe that lighter weight sets will help them to burn more calories but this is a wrong belief. Instead of doing 30 reps with lighter weight, you can achieve the same hypertrophy by doing 6 to 8 reps with heavier sets. Besides that lighter weight will not help you to gain more strength and strength is very important for a greater, long-term gains. More strength means more weight lifted for more reps and the long-term effect and cumulative effect of that will be a better looking lean body.

When you lift more, you will also get hormonal benefits. When you lift heavy, it will release more muscle building, fat burning hormones like testosterone and growth hormone. When you use heavy weights and do just six reps, it can increase resting metabolic rate higher and for longer after the workout instead of doing more apps. You need to choose weight that will allow you to lose 6 to 8 reps and place a rest period of 60 seconds or less in between.

Sprint intervals are important

Cardio is good for you at if you are doing cardio the wrong way or if you are following something which is outdated, it may not help you to get a lean body. High-intensity interval training (HIIT) is mostly focus on sprinting and it is better than low intensity steady state cardio in burning fat. Besides helping you to burn more fat, it will also preserve muscle and maximise workout efficiency. After an intense sprinting, you need to recover quickly, and in that process your body burns more calories not only then but also 48 to 72 hours following a workout. Sprinting can increase post workout fat oxidation by up to 75%. It will also improve the quality and quantity of your body’s mitochondria which provide your body with the necessary power and energy. Sprinting 2 to 3 times per week should be good enough for you. If you’re new to sprinting, you can go for 6 to 7 22second prints with rest period of one minute and 40 seconds.

Hydrate yourself

If your body is too dry, even after doing lots of workout, you will not be able to get a lean body. Hydration is very important for you when you’re trying to achieve a lean body. People who want to get a lean body sometimes reduce water intake fearing that they may retain it all and look like a fat man or woman. If you are not drinking enough water, it will create problems for you. If you stay thirsty, you may suffer from diminished cognitive and physical performance. Simply 2% dehydration can have a serious impact on your training. You may not be able to perform well during your workout if you’re dehydrated. Proper hydration will also improve your digestion and thereby nutrient absorption and brain function.

References 1. Lean Body Hacks
2. Increasing Lean Mass and Strength
3. Weight and muscle gain