6 Simple Tips to Promote Leanness

September 23rd, 2008

1. Have different size meals at different times of the day

Eat a large breakfast in the morning. Eat small meals frequently, during the rest of the day. Eat a very small meal at night.

2. Don’t eat late at night

Try not to eat during the 2 hours before you go to bed. Why should you not eat late at night? Your body isn’t going to use the energy; it is going to store it as fat.

3. Follow the 90% rule

If you eat 7 meals a day, 7 days a week, for a total of 49 meals, you are allowed 5 cheat meals during that week. Any meal you missed, where you did not eat every 2-3 hours, counts as a cheat meal.

Cheat Meal Rules:

Don’t go overboard
If it is sugary, eat it right after a workout

4. Increase your NEAT/NEPA

Go for a fast paced walk, park your car farther away, and take the stirs are all examples of NEAT/NEPA.NEAT (Non Exercise Activity Thermogenesis) or NEPA (Non Exercise Physical Activity) can become a great fat lose tool and can help you to stay lean, since most of the calories that we burn during a day are lost when we are outside of the gym.

5. Eat Carbs in the morning, Fat at night

Your body tends to handled carbs better in the morning and fat at night, and vice versa. The exception to this rule being your post work out meal, as your post work meal should be high in carbs, because your body is going to put them to use.

6. Eat less on your Non-workout days

The title really says it all for this. If you’re not working out, eat less to match your lower energy requirements for that day. Play around with how much less you, but start with somewhere around 200-300 calories less on non-workout days.