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Coach Ryan Meng


July 11, 2024

Simple Steps to Stay Lean for Life

Staying lean for life is not just about hitting the gym occasionally or following a diet trend for a few weeks. It's about adopting sustainable habits that support long-term health and fitness. Coach Ryan from Fitness on Fire breaks down the essential steps to help you achieve and maintain a lean physique for life.

1. Prioritizing Strength Training

Strength training is crucial for building and maintaining muscle mass, which in turn burns more calories even at rest. It also strengthens connective tissues like tendons and ligaments, supporting overall bodily function.

  • Why?some text
    • Strengthens connective tissues (tendons, ligaments, bone tissue)
    • Builds active tissue and burns more calories in the long term
    • Enhances strength
  • Frequency: Aim for strength training three times a week, focusing on your key lifts.

2. Cardiovascular Training

Cardiovascular exercise is essential for heart health and longevity. Incorporating regular cardio can help you maintain a healthy weight and improve overall fitness.

  • Why?some text
    • Supports heart health
    • Promotes longevity
  • Tip: Aim for 10,000 steps a day. Break it down into manageable chunks, like three 30-minute walks. This makes it easier to incorporate into your daily routine.

3. Nutrition Coaching

Eating the right foods in the right amounts is critical to staying lean. Whole foods should form the basis of your diet, helping you look and feel your best.

  • Why?some text
    • Helps in hitting the right amount of calories
    • Whole foods improve overall well-being
  • Example: Aim for 1lb of meat and 1lb of fruits and vegetables each day. Center your diet around foods you enjoy.
  • Nutrition Tip:some text
    • Fast until your first meal: This can help make calorie restriction easier.
    • First meal (12 pm - 2 pm): Should be about 25% of your daily intake.
    • Second meal (6 pm - 8 pm): Should be about 75% of your daily intake, following the saying "Eat like a king."

4. Sleep

Quality sleep is a pillar of good health. It supports recovery, hormonal balance, and overall performance.

  • Why?some text
    • Essential for high-performance diets
    • Helps regulate circadian rhythm
  • Tips:some text
    • Establish a regular bedtime routine.
    • Avoid cell phones and blue lights before bed.
    • Consider natural sleep aids like melatonin if needed.

5. Accountability

Planning and accountability are key to sticking with your health and fitness goals. Having a plan and someone to keep you accountable can significantly enhance your success.

  • Why?some text
    • Success is more likely if you plan for it
  • Tips:some text
    • Plan out your week, including meals, workouts, and walks.
    • Consider hiring a coach to keep you on track and provide guidance.

Incorporating these simple steps into your lifestyle can help you stay lean for life. Remember, consistency is key. Make these habits a part of your daily routine, and you'll see lasting results.

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