Part 1: Tips for Getting Lean

I really like lists. They are simple and to the point. This list is not exhaustive but even if you follow half of it you will be leaner in no time. I plan to dive deeper into each point in the future but beach season is right around the corner.

1. Fix your gut. There's a pretty good chance your stomach acid levels aren't up to par. If you can’t break down your muscle-building/fat burning nutrients your gonna have a really hard time getting lean.
2. Work on your joint mobility, because if you can't squat/lunge/deadlift/pull/press properly your programming is not going to be good enough.
3. This follows number two, do compound movements for the majority of your workout. Step away from the machines and single joint exercises.
4. Eat more protein, and no the protein from a hot dog is not the same as from an egg.
5. Repeat this to yourself as much as needed, "I've been brainwashed to think the treadmill and elliptical are the keys to fat loss but I'm wrong, I need to start building muscle instead of losing it by doing steady state cardio"
6. Earn your carbs, if you make yourself insulin sensitive you can have much more fun with carbs. But until then cut out the sugars, starches and other stuff you know is garbage.
7. Speaking of Insulin sensitivity, start taking Fish Oil.
8. Take a quality Multi-vitamin. If it uses Magnesium Oxide, throw it in the trash right now.
9. Eat as many vegetables as possible.
10. You need more good fats. Nuts, olive oil, fish oil etc are all your friends.
11. Drink more water, you do not want to be dehydrated and there's a good chance you might be. Quick test for dehydration. In a seated position put one hand on each thigh and wait 10 seconds. You should be able to see the veins in your hands? Now raise your hands in front of your eyes. The veins should be gone within 1 second. If not, you are dehydrated.
12. Drink more green tea.
13. Don't worry about counting calories. If you try to count calories everyday you are going to drive yourself crazy and drive up cortisol levels. To steal from Charles Poliquin, "Counting calories is for dweebs".
14. Speaking of Cortisol, find some time to relax everyday(preferably before bed). Getting lean has as much to do with the mind as it does the body.
15. Get your body fat measured. Speaking from personal experience, this will give you a swift kick in the ass if you've been slacking.
16. Plan your meals, this is absolutely huge. You have to cook ahead of time. If you go out to eat all the time you will be fat, guaranteed.
17. When you go to the grocery store don't buy stuff you know you shouldn't. If it is your house you will eventually eat it.
18. Detoxify yourself. Much more on this in the future.
19. I know it sucks but boozing really doesn't help the whole getting lean thing. If you are going to be drinking don't binge on garbage food, booze essentially shuts off the fat burning process in the body. Therefore that entire large pizza you just ate is gonna get stored, and not as muscle.
20. Take Vitamin D3, seriously the research is pouring in and most of us are deficient. This poses numerous health risks.
21. Get quality deep sleep.

Part Two coming soon...