How to Stay Lean ALL Year / The 7 Rules I Live By

Summary

In this video, Max shares his seven rules for staying lean and maintaining a muscular physique year-round. From building sustainable habits to prioritizing protein and sleep, he emphasizes the importance of consistent training, a balanced diet, and cardio. Max explains how he avoids extreme diets, integrates cardio into his busy life, and enjoys the foods he loves while maintaining a lean body. With personal anecdotes, he provides actionable tips to stay on track with fitness goals without sacrificing enjoyment or health, highlighting the importance of routine, consistency, and balance.

Takeaways

• 😀 Staying lean is about building sustainable habits, not extreme diets or over-training. It’s all about balance and consistency.
• 😀 It's essential to train with the goal of building muscle, whether you're bulking or cutting. Training to build strength and muscle should be a priority year-round.
• 😀 A small, steady surplus of calories is enough for muscle gain. Avoid extreme bulking that leads to excess fat, as it’s harder to lose that fat later.
• 😀 Protein should be prioritized in every meal to support muscle retention and growth. Aim for about 2.2g per kg of body weight for optimal results.
• 😀 Sleep is critical for recovery and muscle building. Prioritize 7-8 hours of sleep to ensure your body stays in top condition.
• 😀 Cardio plays an important role in staying lean. Incorporating regular cardio sessions, even if not enjoyed, helps burn extra calories and maintain body composition.
• 😀 Consistent daily steps, around 8,000-10,000, are a key to maintaining energy expenditure. Consider using a walking mat or incorporating walks into your routine.
• 😀 It’s okay to indulge in foods you enjoy as long as they fit into your daily calorie intake. The key is balancing indulgence with calorie control.
• 😀 Tracking calories and understanding your maintenance levels allows flexibility in your diet, helping you maintain a balanced and enjoyable approach.
• 😀 Enjoying your training is essential for long-term consistency. Find a routine you love to stay motivated, and don’t hesitate to adjust when needed.

Q & A

What are the seven rules that Max follows to stay lean and muscular?

Max follows these seven rules: 1) Train to build muscle, 2) Prioritize protein in every meal, 3) Prioritize sleep, 4) Include cardio in his routine, 5) Maintain daily steps, 6) Allow for some diet flexibility (cheating in moderation), 7) Enjoy his training and find a routine he loves.

Why does Max emphasize training to build muscle even during fat loss or maintenance phases?

Max emphasizes training to build muscle in all phases because it ensures muscle gain or preservation. Even if calories are low, consistent progress in strength training helps in building muscle, which leads to a leaner, more muscular physique.

How does Max manage his calorie surplus when trying to gain muscle?

Max advises a small surplus rather than a large one to prevent excessive fat gain. He suggests incrementally increasing calories while ensuring steady muscle growth without letting the body accumulate excess fat.

Why is prioritizing protein in every meal important according to Max?

Max highlights protein as crucial for muscle maintenance and building. It helps with appetite control, supports muscle recovery, and ensures that the body has enough resources to build muscle, even if overall calorie intake is controlled.

What role does sleep play in Max's routine for staying lean and muscular?

Sleep is a top priority for Max because it aids in muscle recovery, supports fat loss, and improves overall well-being. He recommends 7-8 hours of sleep per night, tracking sleep data to optimize performance and recovery.

How does Max incorporate cardio into his routine, and why is it important?

Max incorporates cardio through walking, conditioning sessions, and sports like football. Cardio helps him stay conditioned, burn additional calories, and maintain a lean physique. It's a non-negotiable part of his routine to support his overall fitness goals.

What is Max’s approach to walking and steps, and why does he prioritize them?

Max prioritizes daily steps, aiming for 8,000-10,000 steps per day. He uses a walking mat at home to ensure he meets his step goal, which helps with calorie expenditure and supports a lean physique.

How does Max manage diet flexibility and still maintain a lean physique?

Max allows for occasional 'cheats' in his diet by fitting his favorite foods into his daily calorie goals. He tracks his calories and ensures that any indulgences are within his maintenance or slight surplus, making his diet sustainable and enjoyable.

Why does Max recommend avoiding extreme bulking phases?

Max advises against extreme bulking because it leads to excess fat gain, which then requires additional effort to lose. A lean bulk allows for muscle gain without accumulating unnecessary body fat, making it easier to maintain a lean look.

What should someone do if they want to build muscle but hate going to the gym?

Max suggests exploring different forms of training, like CrossFit, group classes, or sports, to build muscle in ways that are more enjoyable. Finding a routine that aligns with personal preferences helps maintain consistency and long-term success.