Six Simple Tips to Stay Lean
Proven and practical methods to keep you looking fit at any age
By Strength Sensei CP
One of the biggest challenges that comes with aging is staying lean. I’m often asked if I have any secrets for staying lean, followed by how much they cost. First, there are no secrets, such as special macro ratios or meal timing, and my best advice costs nothing. Here are six of my best tips:
- Eat Mindfully. Have you ever wondered how movie theaters can sell so many tubs of popcorn and monster-size sodas? It’s because you will be chomping mindlessly while watching the flick. Turn off the TV, put away the magazines, and make eating a single activity.
- Eat with Friends. If you’re at home and open your fridge, there is nothing to stop you from consuming quantities of food larger than the circumference of your head. If you are eating with friends, especially if you’re on a date, you are less likely to engage in voracious eating and become a glutton. As a bonus, eating with friends reduces stress and thus improves your digestion.
- Keep Healthy Snacks. If you’re at home, starving, and the only food available is chips, you’re probably going to indulge in a high-carb feast. Or worst, head to a nearby Chinese food restaurant and pig out on General Tso’s chicken and deep-fried egg rolls. Make a weekly shopping list, and always have healthy snacks available, such as nuts and vegetables. As for protein bars, read the ingredients – most of them suck.
- Plan Your Meals. Winston Churchill said, “He who fails to plan is planning to fail.” If you ever asked yourself, “What should I have for dinner tonight?” you’re in trouble. Plan what you’re going to eat during the week and make a shopping list so you have everything you need to make healthy meals.
- Use the 5 x 5 Rule. Jim Rohn said, “You are the average of the five people you spend the most time with.” This philosophy extends to food. You are also the average of the five foods you eat the most. Take an honest assessment of the foods you consume the most and see if you can do better.
- Sleep Well. I’ve saved the best for last. For nearly three decades, I worked 16 to 20 hours a day to become the most successful strength coach in the world. I would also say that was probably the biggest mistake I’ve made in my life, as sleep is essential to good health and performance. And as I’ve discussed in previous articles and my seminars, there is also considerable research showing that lack of sleep can increase appetite and make fat loss more challenging.
If you’ve worked hard to get lean, use these six simple tips to stay that way! (SS)