How to Get Lean: 8 Ways To Lose Fat & Keep Muscle

Wondering how to get lean without sacrificing muscle? Although there’s no one-size-fits-all approach to fat loss, some strategies can make it easier to improve your physique. With the right diet and training plan, anyone can build six-pack abs and torch stubborn fat. 

Currently, nearly 40% of American adults are obese. This condition is associated with a higher risk of diabetes, stroke, cardiovascular problems, and even cancer. 

As an athlete or regular gym-goer, you’re probably far from obese or overweight.

However, you may still have belly fat or excess fat on your arms, thighs, or back. Stomach fat is particularly harmful because it produces inflammatory compounds linked to heart disease, insulin resistance, and premature death. 

But this doesn’t mean you should starve yourself or run for miles in the heat.

Contrary to popular belief, getting lean doesn’t take endless cardio, sit-ups, and salads. In fact, you must do the opposite — lift heavy, eat nutritious foods, and engage in short, intense training sessions. 

Forget about cutting entire food groups and spending hours on the treadmill. This approach is a recipe for disaster. In the long run, it can lead to metabolic damage and hormonal imbalances. 

Ready to declare war on fat? Here’s everything you should know about leaning out and how to do it without sacrificing your gains! 

1. Know Your Somatotype

Your ability to gain or lose weight depends largely on your body type, or somatotype. This classification was initially proposed by psychologist William Herbert Sheldon in the ’40s. 

Each somatotype has specific characteristics: 

• Ectomorphs — Commonly referred to as hardgainers, ectomorphs are tall and slender, with small frames and little body fat. They have a hard time gaining weight and building mass. 

• Endomorphs — Men and women with this somatotype have trouble losing weight. They tend to be on the heavier side and have slow reactions, which hampers their ability to compete in sports requiring speed and agility. Due to their large frame and increased strength, they tend to perform well at powerlifting. 

• Mesomorphs — These individuals have an athletic built, with wide shoulders and narrow hips. They typically have balanced proportions and can lose or gain weight with ease. 

This classification has applications beyond the fitness world. Each somatotype is prone to certain disorders, according to a study published in Reviews on Environmental Health. 

Most people have characteristics of two or even all three body types. For example, some have an ectomorph upper body and an endomorph lower body, which gives them a pear shape. 

Mesomorph-endomorphs, for instance, tend to have high blood pressure.  They are also at greater risk for digestive disorders and mental diseases characterized by depression, anxiety, and compulsive behavior, as reported in the above study. 

Once you know your body type, you can adjust your diet and workouts accordingly. This will allow you to control your weight, maximize your gains, and enjoy optimal health.  

2. Eat for Your Body Type 

Ectomorphs have a fast metabolism. On one hand, this allows them to stay lean effortlessly. On the other hand, they may find it difficult to build muscle and strength. 

According to the American Council on Exercise, ectomorphs should follow a high-carb, high-calorie diet. Get at least half of your daily calories from carbs, 25% from protein, and the rest from fats. Choose nutrient-dense foods and snacks, such as peanut butter, nuts, seeds, meats, and starches. 

Beware, though — ectomorphs may carry excess fat too. Being skinny isn’t the same as being lean.

Imagine a 132-pound man who eats mostly junk food and has a sedentary lifestyle — his body fat levels might actually be higher than those of an endomorph who eats clean and hits the gym regularly. 

If you’re a mesomorph, you should find it easy to get leaner and keep the pounds off. As the American Council on Exercise points out, this body type responds best to high-protein diets. Mesomorphs tend to carry a lot of muscle mass, so they need more protein and calories to preserve their gains. 

Fat loss can be challenging for endomorphs as they tend to put on pounds. 

These individuals are sensitive to insulin and carbs, which makes it difficult to manage their weight. Therefore, an endomorph’s diet should be low in carbs but rich in protein and healthy fats. 

The ketogenic diet, which is high in fats, moderate in protein, and low in carbohydrates, is a great choice for this somatotype. You may also want to try the Paleo diet, which relies heavily on unprocessed high-protein and high-fat foods.

3. Be Smart About Your Training Routine 

Now that you have a better idea of what to eat for your body type, you may wonder what your workouts should look like. 

Before going into details, we’ll provide some brief guidelines to help get started. 

As you’ve probably guessed, steady-state cardio isn’t the best choice for ectomorphs. They already have a hard time gaining mass — and too much cardio can be counterproductive. Weight training, on the other hand, can help them build size and strength. 

If you’re skinny fat, add HIIT to the mix. High-intensity interval training helps preserve while ridding your body of excess fat. It’s particularly effective at decreasing visceral fat mass, the kind of adipose tissue surrounding your liver, gallbladder, heart, and other vital organs. 

Endomorphs, on the other hand, are prone to weight gain. Although they can build lean mass easily, they also tend to carry excess fat. Therefore, they should aim for a combination of HIIT, cardio, full-body workouts, and heavy lifting. 

Research & Studies

The American Council on Exercise states that cardio is a must for endomorphs as it allows them to create a greater calorie deficit. Ideally, opt for high-intensity cardio exercises and incorporate them into your HIIT routine. With this training method, you’ll get better results in less time. 

A recent study published in the journal Medicine and Science in Sports and Exercise illustrates the beneficial effects of high-intensity interval training. 

Subjects who did HIIT regularly experienced a massive decrease in body weight and visceral fat and enjoyed their workouts more than those doing steady-state cardio. 

But that’s not all. 

HIIT may also improve blood lipids, cardiovascular fitness, and body composition, reports the Journal of Exercise Rehabilitation. A typical session doesn’t last longer than 15-20 minutes, so you have no excuse to skip your workouts. 

What if you’re a mesomorph? You too can benefit from a combination of heavy lifting and HIIT. The key is to create a well-rounded training program based on your goals, whether it’s bulking or cutting. 

Mesomorphs have a genetic advantage as they can lose or gain weight easily. If you’re on the heavier side, incorporate more cardio and/or high-intensity interval training into your workouts. Track your progress and adjust your training sessions accordingly. 

4. Choose Your Calories Wisely 

Do you really think a slice of pizza is the same as a steak from a nutritional standpoint? Although they have a similar caloric value, they’re different from one another in terms of nutrition.

Here’s what we mean:

Cheese Pizza (one slice)

• 285 calories
• 12.2 grams of protein
• 10.4 grams of fat
• 35.7 grams of carbs 
• 639.9 grams of sodium
• 15% of the DV (daily value) of iron
• 18% of the DV of phosphorus
• 6% of the DV of magnesium

Ribeye Steak (one fillet)

• 240 calories
• 37.9 grams of protein
• 9.8 grams of fat
• 0 carbs 
• 112.2 grams of sodium
• 26% of the DV of iron
• 25% of the DV of phosphorus
• 8% of the DV of magnesium

Ribeye steak isn’t just lower in calories than pizza but more nutritious too. It’s about three times higher in protein and has zero carbs. Its sodium content is lower too, so you won’t have to worry about water retention and bloating. 

5. Prioritize Clean Eating 

It’s pretty obvious that not all calories are created equal. Food quality and composition matter most. Whether you’re trying to get ripped or build muscle, whole foods are the best choice. 

If you’re diet consists of fries and sausages, for instance, you’ll look and feel completely different than if your diet is rich in meat and veggies. Processed foods have little or no nutritional value and raise your risk of weight gain, heart disease, diabetes, cancer, and other ailments. 

In cohort studies, ultra-processed foods have been linked to a 62% higher risk of death from all causes. Furthermore, these products may contribute to cardiovascular problems, obesity, high blood pressure, metabolic syndrome, and elevated cholesterol. 

Whole foods, on the other hand, are unprocessed or minimally processed and supply protein, heart-healthy fats, and “good” carbs. Your body needs these nutrients to function optimally. 

Protein, for example, can boost your metabolism and help you get leaner, points out the British Journal of Nutrition. 

This nutrient has a higher thermic effect than fat and carbs, meaning that it requires more calories to break down and digest. Plus, it fills you up quickly and suppresses appetite.

And this brings us the next point…

6. Track Your Macros 

The calories in food come from macronutrients, namely protein, carbs, and fats. Vitamins and minerals are called micronutrients and have no caloric value. However, they do play a key role in disease prevention, immune function, growth, and mental health. 

Macronutrients are required in large amounts for optimal health. Each gram of either protein or carbs supplies 4 calories. Dietary fat provides 9 calories per gram. 

Tracking your macros is essential, whether you want to get shredded or build mass and strength. These nutrients have a direct impact on body composition or fat-to-muscle ratio. 

Here’s a quick breakdown of each macronutrient. 

Protein 

As mentioned earlier, protein helps build and preserve muscle while increasing your metabolism. It also facilitates post-workout recovery and can be used as a source of fuel when you’re fasting or cutting down on carbs.

Lean meat, fish, eggs, dairy, and some legumes are all rich in protein. We also recommend drinking protein shakes to keep your metabolism up, maintain lean mass, and stay full longer. 

Vintage Brawn™, our muscle-building formula, contains three sources of slow- and fast-digesting protein and has no added sugar, preservatives, or GMOs. This makes it ideal before or after training as well as before bedtime, so try it out! 

Dietary Fat

Dietary fat is important too. Although it’s higher in calories than protein and carbs, it can accelerate fat loss and improve appetite control. 

For example, the ketogenic diet — which relies heavily on fats — has been proven effective at reducing body weight and fat mass. It may help in the prevention and treatment of certain conditions, such as insulin resistance, diabetes, hypertension, metabolic syndrome, and more. 

Check out these keto shortcuts to see how you can maximize fat loss and get leaner faster! 

Carbohydrates

Carbs are the body’s main source of energy and can be classified into two categories: simple and complex carbohydrates. To lose fat, eat your carbs before or after training. This way, your body can use them for fuel and muscle repair. 

Fill up on complex carbohydrates, such as those found in whole grains, leafy green vegetables, and legumes. These nutrients are slowly absorbed into your system, which helps prevent blood sugar spikes. 

Simple carbs go straight into your bloodstream, causing insulin and blood glucose spikes followed by crashes. 

Our team has published a step-by-step guide on how to calculate your macros. Read it thoroughly and then plan your meals accordingly. You may also want to try the IIFYM diet, or the macro diet, to get ripped without giving up your favorite foods.

Dialing in your macros the right way is the key to leanness. The best part? You can even stop counting calories! 

7. Swap Starches and Grains for Leafy Greens 

Another trick you can use is to swap rice, potatoes, and other grains or starches for leafy greens. The latter are high in water and fiber, filling you up quickly.

Plus, they’re extremely low in calories — here are some examples:

• Spinach— 7 calories per cup
• Broccoli — 31 calories per cup
• Iceberg lettuce — 10 calories per cup
• Cabbage— 22 calories per cup 
• Zucchini— 21 calories per cup 

Zucchinis, for example, are 95% water and provide 1.2 grams of fiber per serving. A 4.3-ounce cup has only 21 calories, so you enjoy them in large amounts without the guilt. 

If, let’s say, you usually eat chicken and rice after your workout, replace the rice with shredded cucumbers or cabbage. This simple swap can save you thousands of calories per week. 

8. Eat Protein at Every Meal 

As discussed above, protein suppresses hunger and promotes satiety. On top of that, it has a high thermic effect, which helps increase the number of calories you burn throughout the day. 

Add a source of protein to every meal to reap the benefits. You can even swap your go-to snacks for protein shakes or high-protein foods, such as:

• Mixed nuts
• Cottage cheese
• Pumpkin seeds
• Beef jerky (choose low-sodium varieties)
• Roasted chickpeas
• Greek yogurt
• Low-carb, high-protein pancakes
• Canned tuna or salmon
• Hard-boiled eggs 
• Low-carb protein bars
• Chia seed pudding

Let’s say you typically eat a banana between lunch and dinner — and that’s perfectly fine if you’re trying to maintain your weight or build mass. This fruit, however, is rich in sugar and low in protein. 

Canned tuna or hard-boiled eggs pack a lot more protein and have zero carbs, so they’re a better choice.

Final Thoughts

Now you know how to get lean, but there’s a lot more to say about it. If getting shredded was easy, you’d already have the body you want. 

Be realistic about your goals — no matter how hard you try, you won’t become leaner overnight. 

First, you need to build mass. Once you have a solid foundation, you can start cutting to reveal those muscles and make your abs pop. 

Pay attention to the small details when it comes to your diet and workout plan. Carb timing, for example, can make all the difference. Your body responds differently to carbs consumed after training than it does when you eat carbs before bedtime. 

Ditch the soda and processed foods, fill up on nutrient-dense foods and prioritize protein. Cut out unplanned snacks and plan your meals ahead of time. Make a habit out of reading the food labels. 

Consider taking BCAAs to preserve your gains while leaning out. If you decide to try the ketogenic diet, use our keto fat-burning formula for faster results. 

What’s your biggest struggle when it comes to getting leaner? Are there any not-so-healthy foods you can’t give up? Or perhaps you have a hard time sticking to your workouts? 

Let us know in the comments section below! Share your experience and ask us what you’d like to know. Our team is here to help you.