Daily Dose of Coach #203: What Being Lean Means

The majority of men and women I work with would love to achieve these body fat percentages: 10-12% for men and 22-20% for women. This is doable, but the price is only paid through new habits being formed and committed to on a daily basis.

In an article by Ryan Andrews and Brian St. Pierre called The Cost of Getting Lean , they dove into what types of habits these types of percentages call for. They started with the benefits and trade-offs first.

At these percentages the benefits are having a "fit appearance, high energy, better overall health, fewer food cravings due to balanced diet and exercise regime, it's relatively easy to maintain once it becomes habitual."

The trade-off's are, "it requires better planning and overall attention to diet, requires a greater time commitment for more consistent exercise regime, may need assistance or coaching to achieve 7-8 hours of sleep."

The next part goes into what you have to do more and less of achieve these percentages. "You must do more eating slowly and only until satisfied at 90% of meals. Include 1-2 palms of protein dense foods and 1-2 fists of fibrous vegetables at each meal. Include 1-2 thumbs of essential fats and 1-2 cupped handfuls of minimally processes carbohydrates at most meals. You have to exercise 45-60 minutes daily, 3-4 of these days at a high intensity. You must sleep 7-8 hours per night and de-stress for 20 minutes a day."

Here's what you need to do less of: "Eating desserts and processed carbs (limit to 1-2 times per week, within reason) and drink only 1-2 beverages per week that contain calories."