what is getting lean? Keys for getting lean

The term "getting lean" generally refers to reducing body fat while maintaining or increasing muscle mass, resulting in a toned appearance. Here are some key principles for achieving a lean physique, based on discussions from Andrew Huberman:

Keys for Getting Lean:

1. Nutrition:

   • Focus on a high-protein diet to support muscle retention.
   • Incorporate healthy fats and complex carbohydrates to fuel workouts.
   • Monitor caloric intake to create a slight caloric deficit for fat loss.

2. Strength Training:

   • Include resistance training 3-5 times a week to build and maintain muscle.
   • Compound exercises (like squats and deadlifts) are particularly effective.

3. Cardiovascular Exercise:

   • Incorporate both steady-state and high-intensity interval training (HIIT).
   • Aim for at least 150 minutes of moderate aerobic activity per week.

4. Sleep:

   • Prioritize sleep quality, as poor sleep can hinder fat loss and muscle recovery.
   • Aim for 7-9 hours of sleep per night.

5. Hydration:

   • Stay well-hydrated, which is crucial for metabolic processes and appetite regulation.

6. Consistency and Patience:

   • Understand that getting lean is a gradual process that requires consistency in diet and exercise.

For a more in-depth exploration, consider listening to relevant episodes or segments in the Huberman Lab that cover fitness and nutrition principles.