How to Build a Lean Body

To get a lean body you need to (a) get stronger muscles and (b) drop any extra body-fat you're carrying.

Building a lean body is more than just exercising. Or eating right. But put the two together, with some effort and good info, and you're gonna get somewhere. And here's just how to do it.


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    Start eating lots of small meals. 6 Meals a day is best, spaced 2-3 hours from each other. This will get your metabolism moving faster, and train you to eat less at each meal.
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    Eat real food. If it looks like it was once alive (a cut of salmon, an apple, salad, a steak) it's generally better than things that are more heavily processed (pizza, waffles, power bars, etc.).
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    If you're really committed, count your calories. This is a lot of trouble, but is the best way to make sure you're not eating too much. building a lean body is all about making sure you're dropping pounds of fat.
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    Workout. Lifting weights isn't just for guys - lifts like the squat, bench press, dead lift will get you stronger and burn way more calories than bicep curls or other (smaller exercises). Try starting with just 2 times a week.
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    Do cardio. Run, jog, swim, bi roller blade, etc. If you do the other stuff on this list you'll be using time for other stuff, but some intense cardio even once or twice a week is great. Sprinting up a hill, kettle bell swings, biking really fast, swim sprints, etc.
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    Keep it up. You won't see the best results in just days of this. This requires a commitment on your part to exercise and eat right for weeks or months to see the best results. And if you really want to keep your lean body, just work these essential into your regular schedule.


  • Start the diet and some exercise at once. This might not seem wise, but it's easier to stick to a plan if you're focused on it & doing the whole thing, rather that weaning yourself into it.
  • Throw out all your junk food immediately. If you don't have it on hand, and you don't buy more, you won't eat it.
  • Eat healthy, exercise, and do all that good stuff. But take 1 day a week to not do exercise, and 1 meal a week to cheat on. Work a little cheating into your schedule, so that you have an easier time sticking to your healthy stuff for the rest of the week.
  • Cardio is best for burning fat, so do cardio before your workout.


  • Start exercising only a little in the beginning. The worst thing you can do is start too fast, with too much enthusiasm, and then hurt yourself. That will set you back a lot.
  • Consult your doctor before starting any new exercise regime.

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Categories: Personal Fitness