How to Get Lean: Your 30 Day Plan

Hey there, ladies! I'm so excited to dive into one of the most common questions I get, “How do I get lean?” Whether you're looking to shed some extra pounds, tone up, or just feel more confident in your own skin, I'm here to guide you through the process.

Getting lean isn't just about working out or eating right—it's a holistic journey that involves fitness, nutrition, supplementation, and, most importantly, the right mindset.

As we wrap up the summer holidays and transition into a new season, it’s the perfect time to reset, refocus, and take on a new challenge. That’s why I’ve put together the 30-Day Get Lean Plan to help you get back on track and see real results. And to make it even better, we’ve got an amazing offer—three months of the BURN App for the price of one! But more on that later. Let’s start by breaking down the key areas you need to focus on to get lean. 

Fitness: The Foundation of Getting Lean

First things first—let’s talk about fitness. To get lean, you need to combine different types of exercises that target fat loss while building lean muscle. It's not just about doing endless cardio or lifting heavy weights; it's about finding the right balance that works for your body.

1. High-Intensity Interval Training (HIIT)

HIIT is one of the most effective ways to burn fat and get lean. These workouts alternate between short bursts of intense activity and periods of lower intensity or rest. The magic of HIIT lies in its ability to keep your heart rate elevated, which helps you burn more calories in less time. Plus, the afterburn effect (EPOC) means you continue to burn calories even after your workout is done! A typical HIIT session could include exercises like burpees, squat jumps, and mountain climbers. These are intense, but the results are worth it!

2. Strength Training

To achieve a lean physique, strength training is non-negotiable. When you build muscle, you boost your metabolism, meaning you burn more calories even when you're at rest. Focus on compound exercises like squats, deadlifts, lunges, and push-ups, which work multiple muscle groups at once. Don’t be afraid to lift heavier weights—building muscle is key to getting that toned look. Remember, lean muscle is denser than fat, so even if the scale doesn’t move as much as you’d like, you’re still making progress.

3. Cardio

Cardio is great for burning calories and improving cardiovascular health, but it’s important not to overdo it. Incorporate moderate-intensity cardio like running, cycling, or swimming a few times a week. For those who love a good dance session, Zumba or dance-based workouts are fantastic ways to get your heart pumping while having fun. The key is to mix up your cardio routine so that you’re always challenging your body in new ways.

4. Core Workouts

A strong core is essential for a lean body. It supports your posture, improves your balance, and is central to almost every movement you make. Incorporate exercises like planks, Russian twists, and leg raises into your routine. Pilates is also an excellent way to build a strong core while improving flexibility and muscle endurance.

5. Flexibility and Recovery  

Don’t forget about stretching and recovery! Incorporating yoga or a good stretching routine into your week will help keep your muscles flexible, reduce the risk of injury, and improve your overall performance. Plus, recovery is when your muscles repair and grow stronger, so make sure you’re getting enough rest between workouts.

Nutrition: Fueling Your Body to Get Lean

You’ve probably heard it before—abs are made in the kitchen. And it’s true! Nutrition plays a massive role in getting lean. You can work out all you want, but if your diet isn’t on point, you won’t see the results you’re aiming for. Let’s break down the best foods to eat when you’re on a mission to get lean.

Protein: Your Lean Body’s Best Friend

Protein is crucial for building and repairing muscle tissue, which is key to achieving a lean physique. Aim to include a source of protein in every meal. Some of the best sources include:

- Lean meats like chicken breast, turkey, and lean cuts of beef

- Fish, especially fatty fish like salmon, which is rich in omega-3 fatty acids

- Eggs, which are a complete protein and packed with nutrients

- Plant-based proteins like beans, lentils, tofu, and quinoa

Not only does protein help build muscle, but it also keeps you feeling full, which can prevent overeating. If you’re serious about getting lean, aim for about 1.2 to 2.2 grams of protein per kilogram of body weight, depending on your activity level.

Carbohydrates: Fuel for Your Workouts  

Carbs have gotten a bad rap, but they are essential for energy, especially when you’re doing intense workouts. The key is to choose the right kind of carbs—think whole grains, vegetables, and fruits. These are packed with fiber, vitamins, and minerals that your body needs to perform at its best.

- Whole grains like oats, quinoa, and brown rice

- Vegetables, particularly leafy greens like spinach and kale

- Fruits like berries, apples, and bananas

Timing your carbs around your workouts can also be beneficial. Eating a carb-rich meal before your workout can give you the energy to push through, and post-workout carbs can help replenish your glycogen stores.

Fats: Essential for Hormone Balance and Satiety 

Healthy fats are vital for maintaining hormone balance, which is crucial when you’re trying to get lean. They also help keep you full and satisfied, reducing the temptation to snack on less healthy options. Focus on incorporating these healthy fats into your diet:

- Avocados

- Nuts and seeds (like almonds, chia seeds, and flaxseeds)

- Olive oil and coconut oil

- Fatty fish like salmon and mackerel

Remember, while fats are healthy, they are also calorie-dense, so it’s important to consume them in moderation.

Hydration: The Unsung Hero of Fat Loss 

Never underestimate the power of staying hydrated. Water is essential for nearly every function in your body, including fat metabolism. It helps flush out toxins, keeps your skin glowing, and can even help control hunger. Aim to drink at least 2-3 liters of water a day, more if you’re exercising intensely.

Micronutrients: Vitamins and Minerals for Optimal Health

While macronutrients (protein, carbs, and fats) get a lot of attention, don’t forget about your micronutrients—vitamins and minerals. These are essential for everything from energy production to bone health. Make sure your diet includes a variety of colorful fruits and vegetables to cover your micronutrient needs.

Supplementation: Boosting Your Lean Journey

While a balanced diet is the foundation of getting lean, supplements can help you fill in the gaps and enhance your results. Here are some of the top supplements to consider:

• Protein Powder 

If you struggle to meet your daily protein needs through food alone, a high-quality protein powder can be a game-changer. Whey protein is one of the most popular options because it’s easily absorbed and contains all the essential amino acids. If you’re vegan or lactose intolerant, there are plenty of plant-based protein powders available as well.

• BCAAs (Branched-Chain Amino Acids)

BCAAs can help reduce muscle soreness and accelerate recovery after workouts. They also play a role in muscle growth by supporting protein synthesis. Taking BCAAs before or during your workout can help you power through tough sessions.

• Omega-3 Fatty Acids 

Omega-3s are essential for reducing inflammation, which is especially important when you’re working out regularly. They also support heart health and can improve your overall well-being. If you’re not getting enough omega-3s from your diet (think fatty fish), consider taking a fish oil supplement.

• Creatine  

Creatine is one of the most well-researched supplements and is known for its ability to improve strength and power output. It can help you lift heavier and push harder during your workouts, leading to greater muscle gains and a leaner physique.

• Multivitamin

A good multivitamin can help ensure you’re getting all the essential vitamins and minerals your body needs to function optimally, especially when you’re in a calorie deficit. It’s like insurance for your health, making sure no nutrient is left behind. 

When you join the BURN by Rebecca Louise app and get started with our 30 Day Get Lean program, you'll also receive a complimentary call with our nutrition team to accelerate your progress using our supplements and nutrition guides!

Mindset: Getting Back into Routine After the Summer Holidays

Now that we’ve covered fitness, nutrition, and supplementation, let’s talk about the most important piece of the puzzle: MINDSET! If you’ve enjoyed a summer of relaxation and indulgence, it can be challenging to get back into a routine. But don’t worry—I’m here to help you every step of the way.

Start with Your Why

Why do you want to get lean? Is it to feel more confident, to be healthier, or to achieve a personal goal? Whatever your reason, keep it front and center. Your “why” is what will keep you going on days when motivation is low. Write it down, put it somewhere visible, and remind yourself of it every day.

Set Realistic Goals

When getting back into a routine, it’s important to set realistic and achievable goals. Instead of aiming to lose a specific number of pounds in a short time, focus on the process—like committing to your workouts and eating balanced meals. The results will follow, but

 It's the consistent effort that will get you there.

Build a Routine You Love

The best workout routine is the one you enjoy and can stick to. Don’t force yourself into a regimen that feels like a chore. Explore different types of workouts until you find what you love. Whether it’s HIIT, yoga, strength training, or dance, make sure it’s something you look forward to doing.

Focus on Progress, Not Perfection

It’s easy to get discouraged if you’re not seeing immediate results, but remember that progress takes time. Celebrate the small victories—like finishing a tough workout, resisting a craving, or simply feeling more energetic. Every step forward is a step closer to your goal.

Accountability and Support

Having a support system can make a huge difference in your success. Whether it’s a workout buddy, a coach, or an online community, surrounding yourself with like-minded people will keep you motivated and accountable. Share your goals, progress, and struggles—it’s all part of the journey.

Be Kind to Yourself

Lastly, be kind to yourself. It’s okay to have off days, to indulge every once in a while, and to take rest when you need it. Getting lean is not about punishing yourself; it’s about creating a healthy, sustainable lifestyle that makes you feel good inside and out. 

The 30-Day Get Lean Plan: Your Perfect Post-Summer Reset

To help you get back on track after the summer holidays, I’ve created the 30-Day Get Lean Plan. This plan is designed to help you reset, refocus, and achieve your goals. Whether you’re looking to shed a few extra pounds, build lean muscle, or just get back into a healthy routine, this program has everything you need.

Here’s what you can expect from the 30-Day Get Lean Plan:

- Daily Workouts: A mix of HIIT, strength training, core work, and flexibility exercises to target every part of your body.

- Nutrition Guidance: Meal plans and recipes that are simple, delicious, and designed to fuel your body for optimal results.

- Mindset Coaching: Daily tips and motivation to keep you focused, inspired, and on track.

- Beginner-Friendly Options: We’ve included new beginner workouts that are perfect if you’ve taken a break over the summer. These will ease you back into fitness without overwhelming your body.

- Progress Tracking: Tools to help you monitor your progress, celebrate your wins, and adjust your plan as needed.

And the best part? We’re offering an incredible Back to School Sale where you can get three months of the BURN App for the price of one! That means you’ll have access to all the workouts, meal plans, and support you need to keep going beyond the 30 days.

Let’s Crush This Challenge Together!

Getting lean is a journey that involves fitness, nutrition, supplementation, and a strong mindset. It’s not about quick fixes or extreme diets—it’s about creating a sustainable, healthy lifestyle that you can maintain long-term.

As you embark on this journey, remember to be patient with yourself, stay consistent, and most importantly, enjoy the process. The 30-Day Get Lean Plan is here to support you every step of the way, and I’m so excited to see the amazing results you’ll achieve. Click HERE to get started!

So, let’s do this! Let’s reset, refocus, and crush this challenge together. Your lean, strong, and confident self is just 30 days away—let’s make it happen! 

Love,

Rebecca Louise