Lean Body Meal Plans

You'll need to downsize your calorie intake to lose fat. First, compute the number of calories you need to maintain your weight by using an online calculator that figures in your age, gender, size and activity level. Then, from this number, subtract between 250 and 1,000 calories to create a calorie deficit that yields a 1/2- to 2-pound per week weight loss. Since 3,500 calories theoretically equals a pound of fat, subtracting 500 calories a day from your intake should help you lose a pound a week.
Avoid eating fewer than 1,200 calories per day if you are a woman or 1,800 calories per day if you are a man. Too few calories can lead to muscle loss as your body scrambles to hold onto its fat stores in the face of what it perceives as food shortage. Losing muscle is contrary to your goal of becoming stronger and more defined.
Strength training helps you maintain lean muscle as you reduce calories and is essential to adding more muscle. If you're brand new to weight training, start out with light weights and just two workouts per week. Do at least one set of eight to 12 repetitions of an exercise to challenge each of the major muscle groups. Options include pushups, pullups, rows, squats, lunges, shoulder presses and hip hinges.
Over time, work up to lifting heavier weights, performing up to six sets per muscle group and a total of six strength workouts per week. Use resistance that feels heavy by the last two to three repetitions in each set. Give yourself at least 48 hours between muscle groups worked to allow for recovery and repair that facilitates muscle growth. Talk to a fitness professional to help you design a program appropriate for you.
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