21 Get Lean Tips

Lift weights heavy enough to reach failure between 8-12 reps
Do HIT cardio (high intensity interval training) This is when you do a period of very fast pace cardio followed by a period of slower pace
Don’t ever workout 2 major muscle groups together
Get some complex carbohydrates and protein immediately within 30 minutes of your workout
Eat small frequent meals every 3 hours
Eat a lean protein source every 3 hours
Take essential fatty acid supplement
Supplement with whey protein and Glutamine
Make sure to always take a multivitamin10) Become friends with green leafy veggies and eat them ALL THE TIME
Say good bye to Mayonnaise and BBQ sauce and say hello to Salsa, Mustard and hot sauce.
Drink water all day long and get rid of liquid calories (unless it’s a protein shake)
Limit Alcohol (Alcohol has 7 calories/gram)
If you must drink, keep it in moderation and don’t add more calories to your drink (Sodas, juices, creams etc…)
If you can, take a 15-minute catnap in the afternoon
Breakfast, Lunch and Dinner should include 1/3 Protein, 1/3 starchy carbohydrate and 1/3 fibrous carbohydrate
Work on your “problem areas” first thing during the week
Don’t ever ever skip breakfast
Cook your food in bulk. (I cook my food on Sundays and Wednesdays)
Always know your schedule the night before and know when you are going to eat the next day
Always have a RTD (ready to drink) shake with you at all times in case you can’t get to your food