How to Get Lean in 60 Days (And STAY Lean Forever)

Summary

This video script discusses a realistic and effective approach to getting lean, focusing on three key elements: diet, training, and sustainable habits for maintaining fat loss. The speaker shares personal experiences and strategies, including starting with an aggressive diet to kickstart fat loss, adjusting caloric intake, and incorporating exercise to preserve muscle. The importance of planning for long-term fat maintenance is also highlighted, emphasizing the need to stay active and understand how metabolism changes after a diet. The video promises a simple yet actionable plan to achieve and maintain a lean physique sustainably.

Takeaways

• 😀 Getting lean means aiming for around 15% body fat, with only a small percentage of men achieving single-digit body fat levels.
• 😀 Achieving and maintaining a lean physique requires hard work, but it is possible by following a three-part plan: diet, training, and crucial post-diet steps.
• 😀 Maintaining a body fat level below 12% can have significant trade-offs like increased hunger, lower energy, and a slowed metabolism.
• 😀 If you're starting out, aiming for 15% to 20% body fat is more realistic and sustainable, and this still looks great if combined with muscle-building.
• 😀 An aggressive diet approach at the start can lead to better results, as your motivation and energy are highest early on.
• 😀 Start your diet with a calorie deficit by eating around 10 to 11 times your body weight in calories, then adjust as needed.
• 😀 Protein is crucial for preserving muscle while losing fat. Aim to consume protein at every meal, ideally the size of your palm per serving.
• 😀 Instead of cutting out entire food groups, adjust your calorie-dense foods (like fats) to make your diet sustainable, such as swapping whole eggs for egg whites.
• 😀 Weekend meals can be handled with 'Planned Honic Deviation,' where you allow yourself a treat meal of 500–800 extra calories to help you stay on track long-term.
• 😀 Weightlifting should focus on maintaining muscle volume, especially for stubborn muscle groups, while avoiding neglecting any muscles to prevent muscle loss during the diet.
• 😀 Rather than focusing heavily on cardio, aim for daily step goals (around 8,000 steps) to increase calorie burn without overdoing workouts.

Q & A

What body fat percentage is considered lean for most men?

For most men, a body fat percentage of 15% or lower is considered lean. However, to achieve visible abs, a body fat percentage closer to 12% or below is typically necessary.

What was the average body fat percentage of the 9,000 American men analyzed in the DEXA scan study?

The average body fat percentage of the 9,000 American men analyzed in the study was 27%.

How can someone get lean without extreme dieting?

To get lean without extreme dieting, one should focus on a balanced diet, exercise, and sustainable strategies like starting aggressively but then adjusting the diet as the body adapts, avoiding extreme calorie cuts that are hard to maintain.

Why is starting a diet aggressively beneficial?

Starting a diet aggressively is beneficial because when you have the most fat to lose and high motivation, it's the best time to create a significant deficit. As you get leaner, your body begins to fight back, making it harder to stick to the diet later on.

What calorie strategy did the creator follow for his initial aggressive dieting phase?

The creator started with a very aggressive approach by cutting down to 1,200 calories a day for the first week, followed by 1,900 calories per day for the next 4 weeks to continue fat loss without feeling miserable.

How can someone manage cravings while dieting?

To manage cravings, it's important to allow for occasional treat meals, such as boosting calorie intake on weekends by 500 to 800 calories, which can make the diet more sustainable and help maintain long-term progress.

What role does protein play in a fat loss diet?

Protein is crucial in a fat loss diet because it helps preserve muscle mass while the body burns fat. Without adequate protein, the body may burn muscle, leading to a 'skinny fat' appearance.

What changes did the creator make to his meals to reduce calories without sacrificing enjoyment?

The creator reduced calorie-dense fat sources, such as by replacing full avocados with half an avocado, and swapped high-calorie meats like beef with leaner options like chicken or shrimp.

What is Planned Caloric Deviation and how did it help during the diet?

Planned Caloric Deviation, or treat meals, involves intentionally increasing calorie intake on weekends by 500 to 800 calories to enjoy a big meal without guilt. This strategy helped make the diet more manageable and sustainable long-term.

What does the creator suggest about cardio during fat loss?

The creator suggests that cardio doesn't need to be long, intense sessions. Instead, focusing on increasing daily activity, such as setting a step goal (e.g., 8,000 steps a day), can be more effective and easier to sustain.