How to Cut the Fat and Get Lean

Avocados contain both polyunsaturated and monounsaturated fats.

Dietary fat is necessary to consume in order to give your body energy and digest essential vitamins. However, consuming too many calories adds unnecessary fat to your body, and eating the wrong kinds of fat only exacerbates the problem. Choosing the correct types of fat, controlling your caloric intake, and selecting effective exercises is essential to cutting the fat and getting lean.

Instructions

Diet

1. Calculate the number of calories your body needs to function by using a calorie calculator. Eat this amount of calories daily to maintain your body weight. For weight loss, make sure that you are burning more calories than you are consuming each day.

2. Choose healthy fats, including polyunsaturated and monounsaturated fats. These types of fats help lower blood cholesterol and lessen the risk of heart disease. You can find this type of fat in plant-based foods and oils. Unsaturated fats are typically liquid at room temperature.

3. Limit saturated fats and trans fats. These types of fats will increase your cholesterol and increase your risk of heart disease and type 2 diabetes. Saturated fats can be identified as those that are solid in form at room temperature, such as butter and fat from meat.

Exercise

1. Exercise the amount the U.S. Department of Health and Human Services recommends for adults. This include at least 150 minutes of moderate aerobic activity, or 75 minutes of vigorous aerobic activity each week. Practice muscle strengthening activities at least twice a week, and increase these activities for more health benefits and better results.

2. Work out by doing cardiovascular activity for at least 30 minutes, three to four times per week. This includes walking, running and elliptical training. Practice interval training to increase your metabolism and burn more fat. To do this, work at high intensity for a short period of time, and then work at a medium intensity for a longer time. Start at whatever length of time is comfortable for you and work on increasing this time. This type of exercise will burn fat and make your lean muscles more visible.

3. Practice strength training to increase your lean muscle mass. Use light weights and do more repetitions to get the best results. Make sure that you are exercising every major muscles group in your body. Lunges, squats, heel raises, rowing, core training, bicep curls and triceps extensions can help you get a lean physique.

Tips & Warnings

• Consult a doctor before changing your diet, or embarking on an exercise program.

References

• U.S. Department of Health and Human Services; 2008 Physical Activity Guidelines for Americans; David M. Buchner, et al; 2008
• WebMD; Kick it Up With Cardio Exercise; Heather Hatfield; December 2005
• Fitness Magazine; Get Lean and Sculpted in Four Weeks Flat!; Len Kravitz; November 2005
• Mayo Clinic: Dietary fats: Know which types to choose

Resources

• Mayo Clinic: Calorie calculator