Getting lean: 6 golden tips for the perfect cut

The term "getting lean" is widely used in the sports world and is also known as ‘cutting’. Put simply, getting lean means losing as much fat as possible while keeping as much muscle mass as possible, so your muscles become more visible. It is the opposite of ‘bulking’, which focuses on eating more calories. You get lean with the right nutrition and training. These two elements complement each other when it comes to a lean body. If you want to get lean, you need to watch what you eat and get to work in the gym!

Want to get the terms straight first? Then read what getting lean actually is. Looking for the full story in one article? You'll find it in the complete guide to getting lean.

WHO IS GETTING LEAN FOR?

Getting lean comes from the bodybuilding world. Bodybuilders are judged on how visible their muscles are, so getting lean has been a familiar concept there for a long time. Adjusting your training schedule and lowering your calorie intake is necessary to show more muscle definition on stage. When you get lean, the fat under your skin disappears. This makes your muscles more visible and often makes them look bigger too – exactly what bodybuilders are judged on.

But you don't have to be a bodybuilder to get lean. The idea has since spread widely to fitness fans, especially when summer is coming. Most people don't go as far as bodybuilders, but with the right approach you can change your body in a few months. It won't happen by itself, though. If you want lean muscles, you need to watch your nutrition and work hard in the gym. With these tips, you can get your body ready within a few months.

GETTING LEAN: THE TIPS!

#1: EAT FEWER CALORIES

Getting lean is largely about the right nutrition. Every body is different and needs its own diet, but in the end it comes down to one thing: losing fat. You do this by lowering your calorie intake, so your body burns more energy than it takes in. Exactly how much less you need to eat depends on what your body needs. Make sure you don't create an extreme deficit, like with a crash diet. It is important to lower your calorie intake gradually every week, so your body keeps burning fat. Only this way do you get a lower body fat percentage and more muscle definition.

#2 EAT MORE PROTEIN

It is also important to get enough protein, so protein synthesis in your body keeps running smoothly and you keep as much muscle as possible. Raising your protein intake is one of the best ways to keep muscle mass while you are eating fewer calories. Foods high in protein include quark, eggs, chicken, tuna, salmon, cottage cheese, protein shakes and soybeans. Once you have enough protein, fill the rest of the calories you need with carbs and fat. Keep a minimum fat intake of 0.5 grams per kilogram of body weight. You can fill in the rest however you like.

#3: A healthy and varied meal plan

How to put such a plan together is explained step by step in the getting lean meal plan.

A common mistake when getting lean is to look only at macronutrients. These are protein, carbs and fat. Make sure your meal plan also contains enough micronutrients, such as calcium, iron, magnesium, phosphorus and many more. They all play a big role in burning fat and keeping muscle mass. And don't forget the vitamins. Vitamin C, the B vitamins and the fat-soluble vitamins A, D, E and K are important to get enough of while you are getting lean. We have put together special sports meals for when your goal is to get lean. Do you have questions about our meals? You can always contact our customer service.

#4: Tips for your training

Besides what you eat, training also plays an important role when getting lean. The biggest difference from a normal workout is that the intensity is higher. While cutting, it is important that all muscle groups are stimulated enough. You can raise the intensity of your workout by taking shorter rests between exercises. To burn more calories, you can also increase the number of reps. Do make sure you give your body enough rest. Enough sleep and rest between workouts play a big part in making your cut a success. On YouTube there is a useful, educational video about getting lean from Men's Health.

#5: Don't lose weight too fast

Losing fat and keeping muscle is called body recomposition; there you can read how to go about it.

An important tip we can give you while getting lean is not to lose weight too fast. The average weight lost during a good cut is 0.5 kg per week. Stay below this, because if you lose weight faster, you also lose muscle mass. And that is what you are trying to avoid. If you lose weight too fast, you will also soon notice that you lose strength during your workouts. So it is important to get enough protein and to reduce your calories gradually, so you don't lose weight too fast.

#6: How to stick with it

When you are getting lean, hunger is your biggest enemy. And we all know that when we are hungry, we don't make the best food choices. When you're hungry, you quickly reach for a bag of crisps or order a pizza. The best way to prevent hunger while getting lean is to choose filling, fibre-rich foods, such as vegetables. These keep you feeling full for longer and are often low in calories too. Do you find it hard to get the right nutrition? The meals from SportMeals are nutritious, easy and tasty!

A few extra tips for getting lean successfully:

• Mainly eat unsaturated fats (such as avocado, nuts, egg yolk, oily fish)

• Drink enough water (at least 2-4 litres per day)

• Avoid calorie bombs (such as orange juice or soft drinks)

• Sleep enough and avoid stress

• Keep training as heavy as you can

• Be careful with cardio

• Be realistic

Do you want to get lean and could use help choosing the right nutrition? At SportMeals we prepare the perfect meals for getting lean to fit your training routine and goals. Easily tailor the ingredients and portions to your needs, and we deliver a high-protein meal at a sharp price that you can keep in the freezer for up to three months. All our meals are made with fresh ingredients and without artificial additives. In short, 100% healthy!