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Workout and Diet Plan for getting Lean

*Calculating Calories for fat loss and planning diet*

First, we will calculate

Multiply weight X 25to get the required calories

For 80 kg individual

Calories - 80 X 25 = 2000 calories

Protein - 1.5 X Bodyweight = 120 gm = 480 cal

Fats - .75 X 80 = 60 gm = 60*9 = 540 cal

Carbs - 2000 - 480 - 540 = 1000 cal approx = 250 gms Approx


*Workout plan*

It will be a 5-day workout plan divided into:

Push- This workout split primarily involves pushing movements, such as bench presses, shoulder presses, and tricep dips.

Pull- focuses on exercises that involve pulling movements, such as pull-ups, rows, and bicep curls.

Cardio

Push - exercises will be targeting all major muscle groups for overall strength and muscle development.

Pull

Circuit Training

*Slow State Cardio*

People should do at least 30 minutes of slow-state cardio a few times a week.

SSC is of such an intensity that you can talk while doing it and not run out of breath.

Gradually increase the duration or intensity of your slow-state cardio sessions over time to continue challenging your body and promoting fat loss.

### *10k steps*

Other than SSC, people can aim for 10k steps a day to consistently and conveniently burn calories throughout the day without excessive fatigue.

Incorporate more physical activity into your daily routine by walking instead of driving for short distances, taking the stairs instead of the elevator, or going for regular walks during breaks.

Gradually increase your step count over time as your fitness improves.

### *Abs workout/Exercises*

To target your abdominal muscles and promote fat loss, try doing ab exercises at least 2-3 times a week.
Perform each exercise for 10-15 repetitions or as many as you can with good form. Aim for 2-3 sets of the entire circuit, resting for 30-60 seconds between sets.

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Firstly, let’s talk about the importance of having a lean body. Having excess body fat can lead to numerous health problems including heart disease, diabetes, and joint issues, just to name a few. On the other hand, a lean body not only looks good but is also a sign of good health. It improves your endurance, flexibility, and even mental well-being. It's not just about looking great; it's about feeling great too!

The first pillar of achieving a lean body is through an effective workout regimen. However, with so much information out there, it’s easy to get overwhelmed and confused about what exercises to do and how often to do them. Our free workout plan takes the guesswork out of the equation. It is designed by experts and is tailored to help you shed excess fat while building lean muscle. It includes a balanced mix of cardio and strength training to ensure that you not only lose weight but also gain muscle. The workouts are flexible and can be done at the gym or at home with minimal equipment. We understand that one size does not fit all, so we offer variations to suit different fitness levels.

00:00 INTRO
00:22 Calculating Calories
02:39 Meal Plan
04:10 Supplements
06:20 Workout Plan
7:35 NEAT/10k Steps
8:41 Sports
9:05 Abs Exercises

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