Global Playboy
  • Travel
  • Work & Money
  • Lifestyle
  • Health & Fitness
  • Technology
  • Reviews
Facebook Twitter Instagram
Global Playboy
  • Travel

    The Complete Guide to Planning Vacations in Africa: Everything to Know

    26th January 2023

    The 9 Best Indian Road Trip Ideas

    25th November 2022

    What to Do in Hawaii: First Time Visitors Guide

    23rd November 2022

    10 Cheapest Countries To Visit in Europe

    19th November 2022

    What are the Awesome Benefits of Traveling?

    10th November 2022
  • Work and Money

    Do People Still Use Business Cards?

    1st February 2023

    The Justin Welsh Linkedin OS Course: Honest Review

    24th January 2023

    6 Ways To Generate B2B Leads on Linkedin For Free

    24th January 2023

    Is a Personal Training Career Worth it in 2023?

    23rd January 2023

    The Benefits of Being A Grocery Driver (and How to Become One)

    22nd January 2023
  • Lifestyle

    12 Romantic Cocktails for Valentine’s Day

    29th January 2023

    5 Tips To Consider When Renovating Your Home

    27th January 2023

    Eight Interior Design Tips for Your Apartment

    27th January 2023

    5 Tips for Self-Improvement

    11th January 2023

    What is Manscaping and How Can You Do It Properly?

    22nd December 2022
  • Health & Fitness

    Is a Personal Training Career Worth it in 2023?

    23rd January 2023

    7 Goals to Set to Better Yourself This Year

    20th January 2023

    Rise to the Top: A Guide to Becoming a Fitness Influencer

    17th January 2023

    5 Tips for Self-Improvement

    11th January 2023

    Energy Products and Supplements: What You Need to Know

    10th January 2023
  • Technology

    5 Undeniable Benefits of Solar Watches

    21st January 2023

    What Can I Use Chat GPT For?

    17th January 2023

    Is Solar Panel Installation Right for You?

    12th January 2023

    How To Send a Connection Request On Linkedin That Doesn’t Suck

    30th December 2022

    Get Paid & Learn To Code? The Best Job Options For New Programmers

    20th October 2022
  • Reviews

    The Justin Welsh Linkedin OS Course: Honest Review

    24th January 2023

    Dalwhinnie 15 Year Old Scotch Whisky Review

    21st December 2022

    Gomatic Travel Pack Review: Best Digital Nomad Backpack?

    26th September 2022

    “Outrunning Fear” by Christine Glory

    16th August 2022

    Old Salt Rum Review: Made In England!

    25th January 2022
Twitter Instagram LinkedIn RSS
SUBSCRIBE
Global Playboy
Twitter Instagram LinkedIn
Home»Health & Fitness»Guys Tips For Getting Lean & Muscular
Health & Fitness

Guys Tips For Getting Lean & Muscular

Oli LynchBy Oli Lynch21st January 2022Updated:20th June 2022No Comments6 Mins Read
Facebook Twitter Pinterest LinkedIn Tumblr Reddit WhatsApp Email
How can you get lean and muscular?

New year, new you? If you’re looking to burn fat and get an enviable physique, you’ll want to work towards getting lean. But how can guys get lean and build muscle?

It’s one of those things where the theory is easier than the practice. And, the truth is, it’ll also depend massively on things like your lifestyle, your diet and even your body goals.

That said, there are a number of golden rules that you do need to follow if you want to get lean and toned.

These are plenty of diet and fitness plans out there in web land (not to mention fitness influencers), so these are more general guidelines that will help you get lean and muscular as part of your general fitness goals.

Please be aware that this is NOT MEDICAL ADVICE. This article is intended as guidance to help you get started on your healthy lifestyle journey. You should always do your research before changing anything about your lifestyle. And if you have any medical conditions, consult a healthcare professional first.

1. Cut out alcohol

If you enjoy a tipple, there is no getting around it. Alcohol is the definition of waste calories and is gonna scupper all your weight loss plans. So, if you wanna get lean, stop drinking alcohol. Yes, that includes ‘low fat’ drinks like vodka and soda.

Cheat days are fine, and you might enjoy a drink on one of those. But, avoid excess as alcohol also makes you want to eat shitty food. Talking of which…

2. Drop the carbs

You should never eliminate a whole food group from your diet, and we do in fact need carbohydrates as part of a healthy diet. The trick is to reduce your carbohydrate intake and not to make them the focal component of your mealtimes.

So if you live on rice, french fries or bread, you’ll need to work out how to cut back.

It’s also a good idea to cut the carbs steadily. On your first week, cut 50% of the carbs from your diet. On the third week, drop it by 50% again.

Low carb diets such as the keto diet are great for helping you burn fat and get lean. But they do come with their own side effects and risks – so research first.

3. Add three sessions of cardio per week

Get at least three sessions of moderate exercise which raises your heart rate every week. This means running, cycling, swimming, cross trainer, HIITs… Whatever gets you sweating.

These exercise regimes will get your body burning those fats and improve your metabolism too.

4. Add core exercises to your daily routine

A great way to aid you on your journey to getting ripped is to add 20 minutes of core exercises to your day. This means doing some press ups, sit ups, chin ups, yoga, pilates or anything else that works your chest and stomach.

If you can’t quite manage 20 minutes, get what you can. Start by doing as many press ups and sit ups as you can when you wake up, and add more as you progress.

Everything helps.

5. Use intermittent fasting

There are a number of different ways to do intermittent fasting, but the easiest is to skip breakfast 3 times a week.

Assuming you finish eating your evening meal at around 7pm, if you can get to 1pm the next day, thats 18 hours of fasting.

There are many benefits to intermittent fasting, or IF. It helps to cleanse your body, it burns off fats and it is actually good for your brain and your memory. Again, there are risks, so consult a medical professional if you think you might be in a high risk medical category.

6. Drink more water

Most people don’t drink enough water. So… try and drink 2 litres of water each day. That might seem like a lot, but if you mix it up with herbal teas and even the one or two cups of coffee, it’s easy to achieve.

And, if you’re doing exercise, you might find that you’ll need to drink more water.

Drinking water also helps you feel fuller, especially if you drink before meals. And if you want to get lean and muscular, you want to avoid eating too much – so water can help you there too!

7. Have a weights plan

An essential component of getting muscular is always going to be lifting weights. Like all things, start within your limit and increase your plan as you progress.

Using free weights or the weights machine in the gym are both excellent.

Do you need to use weight? Not necessarily. Plenty of people get to the body goals simply by using their body weight as resistance during exercises.

It will depend on your lifestyle goals and your own capacity for visiting a gym. Not all of us love it!

8. Take up a high impact sport

A high impact sport such as climbing can help you get lean and muscular

The easiest way to do anything is to have fun doing it. And sports make everything fun…!

If you want to speed up your journey to get lean and muscular, consider taking up a sport.

Some of the best sports to improve your physique are:

  • Martial arts
  • Boxing
  • Gymnastics
  • Rock climbing
  • Parkour
  • Long distance running
  • Cross country running
  • Surfing
  • Skiing/snowboarding
  • Kayaking/rowing
  • Wrestling

There are probably tons more sports you can get involved with that will get you lean in no time. Even playing football, rugby, tennis or other sports can be a great help in your fitness journey.

Check out our list of cool sports for some inspiration.

9. Have a plan

If you have body goals, have a plan. This will help you get there quicker, and keep you on track. You will also be able to celebrate the wins, identify what isn’t working and find areas to improve.

Having a plan to get fit is a good way to make sure you stick to a plan! After all, if you don’t have a plan, it can be easy to get sidetracked.

10. Have rest days

You need to live a little, right? So allow yourself days when you relax and don’t do any exercise. Enjoy a movie, eat a pizza and maybe drink a small glass of wine.

Not going to excess on these rest days is important though, so don’t undo all your hard work. Reward yourself for your hard work, take a breather, and then get back to the plan!

11. Give yourself a target

A good way to keep yourself on track is to sign up for an event, such as a marathon, triathlon, trip to Everest or whatever…

Keep it realistic, and give yourself ample time to hit your fitness goals as you approach your target. For a marathon for example, you might want to allow yourself 6 months to get your stamina and your general fitness up.

And as part of this, you’ll also get lean and toned too!

So there you go… Those are our best tips for getting lean and muscular. Any suggestions or tips of your own? Let us know in the comments below.

Related

Oli Lynch
  • Website
  • Twitter
  • LinkedIn

Freelance content manager and CEO of Sentient Creative. Oli is a keen blogger, regular traveller and sports fanatic.

Related Posts

Is a Personal Training Career Worth it in 2023?

23rd January 2023

7 Goals to Set to Better Yourself This Year

20th January 2023

Rise to the Top: A Guide to Becoming a Fitness Influencer

17th January 2023

5 Tips for Self-Improvement

11th January 2023

Energy Products and Supplements: What You Need to Know

10th January 2023

What is Manscaping and How Can You Do It Properly?

22nd December 2022

Leave A Reply Cancel Reply

This site uses Akismet to reduce spam. Learn how your comment data is processed.

Trending Now
Fun Stuff

What Is A Playboy? (And How Can You Be One)

By Oli Lynch5th September 20210

Ah the Playboy lifestyle. The envy of both men and women around the world. After…

Best Places To Buy Your Tailored Suit

10th June 2021

How to Dress Like A Rock Star (Without Looking Like You’re Trying)

3rd April 2022

The Complete Guide to Planning Vacations in Africa: Everything to Know

26th January 2023

The Wildest Stag-Do or Bachelor Party Destinations

25th October 2019

Facebook is Shit: Reasons To Delete Your Profile

10th May 2022

Subscribe to Updates

Get the latest creative news from FooBar about art, design and business.

Latest Posts

Do People Still Use Business Cards?

1st February 2023

Unleash the Power of Flattery: A Guide to Complimenting Women

30th January 2023

12 Romantic Cocktails for Valentine’s Day

29th January 2023
© 2023 The Global Playboy . All rights reserved.
  • Home
  • About
  • Contact Us
  • Terms of Use
  • Privacy Policy
  • Cookie Policy

Type above and press Enter to search. Press Esc to cancel.

We use cookies on our website to give you the most relevant experience by remembering your preferences and repeat visits. By clicking “Accept”, you consent to the use of ALL the cookies.
Cookie settingsACCEPT
Manage consent

Privacy Overview

This website uses cookies to improve your experience while you navigate through the website. Out of these, the cookies that are categorized as necessary are stored on your browser as they are essential for the working of basic functionalities of the website. We also use third-party cookies that help us analyze and understand how you use this website. These cookies will be stored in your browser only with your consent. You also have the option to opt-out of these cookies. But opting out of some of these cookies may affect your browsing experience.
Necessary
Always Enabled
Necessary cookies are absolutely essential for the website to function properly. This category only includes cookies that ensures basic functionalities and security features of the website. These cookies do not store any personal information.
Non-necessary
Any cookies that may not be particularly necessary for the website to function and is used specifically to collect user personal data via analytics, ads, other embedded contents are termed as non-necessary cookies. It is mandatory to procure user consent prior to running these cookies on your website.
SAVE & ACCEPT
 

Loading Comments...