98 – The Ultimate Getting Lean Guide For Beginners (resources included)

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The Second Step in Build A Hall of Fame Body

Cutting out excess. Focusing on what matters and making it doable over and over again.

Episode 18 The First Rule of Rapid Fat Loss

Episode 19 The Second Rule of Rapid Fat Loss

Episode 20 The Third Rule of Rapid Fat Loss

Episode 22 The Fourth Rule of Rapid Fat Loss

Episode 22 The Fifth Rule of Rapid Fat Loss

Episode 77 Step One 

For an in depth guide to setting up your diet I have a 7 Step course that will make you a pro in a week.

Ok you’ve made it to step two in the three step system. You’ve improved your health markers, your sleeping better, your gut health have been upgraded,  your digestion has improved, your activating muscles instead of pounding out a bunch of crappy useless reps, you know how to contract your muscles and what it feels like when your doing properly, your hydrated when you step into a training session.

Your 5 years ahead of every one else you see in the gym. Setting up your body to make faster, easier results is a never ending process but step one should have given you a good idea of what needs to be in place for less friction, plateaus and stalling. Will you still have to work hard? Hell yes, but will it be easier to make progress?

Assuming your checking the boxes on most of the stuff listed above then most likely yes. We’re not aiming for perfect we aiming for kaizen, continuous improvement.


The pyramid I’m referring to in the podcasts listed above was made by Eric Helms and is an awesome tool for figuring out whats least and more important with it comes to diet and nutrition for  transforming your body.

Credit: Eric Helms


Lets briefly unpack eack of there levels…


Getting Lean – Nutrition : Energy Balance

Eating less calories than you expend. This is a scientific fact, not opinion. Overeating (being in a calorie surplus) makes it impossible to achieve fat loss long term.

When I work with clients we aim for weekly deficits. So not every day is spent in a calorie deficit, some days are maintenance others might be a little over depending on the training.

So level one is simple put the fork down and aim for a weekly calorie deficit.

Also some things to remember.

Hydration status effects your ability to metabolize fat

Somedays (Like an intense leg day) are not best for lower calorie days.

Using lots of green veggies and spices will help all flavor, keep you full and not feeling hungry at all.

3 Game Changer Tips For Nutrition

-1 Make it very well known you are trying to get lean and get your social group and have scheduled  cheat meals of relaxation periods them.

-2 Keep foods out of the house that are crappy

-3 Make Your Simple Diet Plan No MORE THAN 5 ingredients per meal. Limit you grocery list to 10 items.

-sweet potatoes

– oats

-cage free or organic eggs

-sauerkraut or kimchi

– Tuna or Salmon (oily fish)

-cottage cheese or yogurt

-PB Fit

-frozen berries


– kale or some dark green veggies (spinach or dinosaur kale)

– some kind of protein bar/halo top ice cream or something I just really enjoy

So to wrap this up calories matter! But also quality of food matters massively I don’t suggest worrying about the other 3 areas until you’ve nailed these two first (plus behavior and lifestyle)

Make Your Training Compliance Friendly, Metabolically Demanding and Progressive

The Compliance Friendly Part….

Training needs to be enjoyable and practical. I use to be the guy doing fasted cardio and 30 minute jogs. Not anymore.

I train to build muscle and get stronger. I do the spin bike for HIIT circuits, I push a heavy ass sled for no more than 10 minutes 3 days a week and I walk a lot.

Thats it…

That for me is practical because I like those things, I have time blocked out for them and they meet the needs of my goals.

Find what you can do and like doing. Figure out realistically how much time you can dedicate to this and make it VERY VERY Accessible (this may mean doing some home workouts)

Other methods to try

  • Joining a class or some sort of sport.
  • Jump roping
  • Martial Arts

The Metabolically Demanding Part. 

If you going to get lean you need to push yourself…

The harder you can work in the gym and ramp the intensity (not necessarily all the time or every workout) the better and faster you’ll get lean.

To do that I’ve been focusing on training for strength but increasing the weight or reps incrementally each week between workouts.



Strength Days are where the focus is load this day is where I take A look a last week and try to match or slightly increase the weight I’m using for the same amount of reps. (here I use a HIIT circuit after to get to that metabolic demand in since these are lower volume workouts.

Hypertrophy Days are more about increasing the reps with my 8 to 10 rep max for particular exercises


  • Note which TYPE of variation/machine/weight you used and stick with it best you can. (i.e. try not to switch from a barbell to a dumbbell the feel is very different and you’ll throw off the numbers. Same goes with different machine brands.
  • Use the same strict form and tempo
  • Note how you feel that day – i.e. your not going to have a great workout if your sick or tired. So those numbers are not very accurate.

Metabolic Conditioning demands:

Progressive duration every week add 5 seconds or subtract 5 seconds from the rest.

Progressive load – mainly for the sled. Build up slowly.


Make it progressive..

This is where good coaching and a clear plan comes it BIG TIME.

The #1 reason why people stop seeing results even though they continue to go to the gym is a lack of progressive overload.

This can be achieved in many different ways such as…

#1 Increasing the time under tension  or volume (rep progression)

#2 Short rest periods = less rest time between sets and exercises

#3 increased load = heavier weights

#4increased frequency = more days per week

#5 Set Progression = More sets



Luis Diaz

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