10 Tips to Get Lean

Here’s an article by my friend, Sue Heintze….good info so listen up:

Top 10 Tips to Get a Drop Dead Gorgeous Figure – By Sue Heintze

In this day and age, if there is one thing EVERY woman wants, it’s to have a hot sexy body that is toned, shapely and drop dead gorgeous!

So how do you get a drop dead gorgeous body at any age?

It’s done via a two pronged approach – by increasing the amount of lean muscle tissue you have and burning off your excess body fat.

This process is not called ‘losing weight’ – it’s called Body Recomposition.

Whether you are a professional fitness model or a stay-at-home mum, if you want a nice firm backside, shapely arms and shoulders, a slim waist and some abdominal definition – your goal should not be just to lose weight; it should always be to improve your body composition.

So today I bring to you My Top 10 Tips for Body Recomposition.


1) Train with challenging weights in the 6-12 rep range – adding lean shapely muscle
(called hypertrophy) is best achieved with challenging weights in the rep range of 6-12.

Hypertrophy is the process of increasing the size of cells within an organ or tissue (such as muscle tissue), thereby increasing its overall size.

If you train with higher reps you surpass this stage and train your muscles for endurance
rather than lean muscle gain. But, DON’T be afraid of building huge many muscles – it
simply can’t happen as women don’t have enough of the male hormone testosterone.

2) Train at least 3 x week with weights

You need to stress the muscles often enough to elicit the adaptation response. The muscle then gets stronger and bigger, due to the stresses placed upon it. Therefore challenging weight training 3-5 x per week is recommended.

3) Eat plenty of protein

Protein is the building block of muscle tissue (among many other tissues in the body). When you are training hard you need to ensure you are getting enough protein to aid with recovery and repair of your muscle cells in order to achieve hypertrophy.

Protein will also help keep you fuller for longer and it has a thermic effect within the body,
meaning that it takes additional energy/calories in order to break down the protein to be digested
and used. So it’s great for muscle building, recovery AND fat loss.

4) Reduce your intake of carbohydrates but don’t eliminate them

You can’t burn fat in thepresence of insulin and every time you ingest sugars or carbohydrates, your body releasesinsulin.

Yet carbohydrates are beneficial for brain fuel and for muscle recovery and are your body’s
preferred energy source – so don’t eliminate them completely. The best time to eat carbohydrates
is around your training times – before, and especially after a challenging workout. If you do this,
you can be sure your carbs won’t be stored as fat.

5) Eat more veggies

Not only are fibrous veggies low in calories and packed with nutrients butthey also have a high thermic effect so use up a lot of energy just to digest. And, cruciferous vegetables such as broccoli, cauliflower and Brussels sprouts even help to counteract estrogen dominance, an insidious hormonal condition that many ladies suffer without even knowing.

6) Eat enough food

One of the biggest mistakes women make is not eating enough to fuel their body and assist with their fat loss and lean muscle gain goals. I used to be guilty of this too.

You need to eat regular meals packed with protein, some complex carbs, lots of veggies and
some good fats. Starving yourself is only going to slow down your metabolism and see you gain weight long term, making it harder to get it off and keep it off. Not to mention, it’s no fun being hungry all the time.

7) Get enough rest and sleep

Many overlook the importance of sleep, but if you don’t getenough sleep you can’t function properly – and this has two negative outcomes.

The first is that you are unable to work to your full potential or hard enough in your training
sessions. The second is that when you are tired, it messes with your hormones making it much harder to resist cravings.

8) Don’t overdo the cardio

If you want to lower your body fat and gain lean muscle too muchcardio is counter-productive – especially the popular long, slow kind such as long distance running or cycling.

Muscle wastage occurs when performing a lot of long duration cardio, so instead try 2-3 short, high intensity sessions and only add longer, more moderate sessions as a last resort. Metabolic resistance training is a great option especially if you don’t have a lot of time.

The aim should always be to do as little cardio as possible if body re-composition is your goal.

Excess cardio also makes you hungry, and you’ll start to compromise your diet by over-eating.

9) Throw away the scale

When you change your body recomposition for the better, you add lean muscle weight (while reducing fat weight) so you may not see a huge drop on the scale but you will definitely see it in the mirror and by how your clothes fit.

10) Be patient

If you’re wondering how long it takes to transform your figure, an excellent time frame to give yourself is 12 weeks. If you are looking for more rapid ‘weight’ loss, you will most likely find yourself losing a lot more precious muscle tissue than fat, becoming unbearably hungry and wrecking your hormones in the process.

If you are looking for a practical solution to get a drop dead gorgeous body, check out Sue’s complete fat burning, figure sculpting program, Ideal Body Blueprint for women.

You can get the full scoop on Ideal Body Blueprint by clicking here.

As an FYI, Sue has a limited time bonus this week only.  If you grab her Ideal Body Blueprint program, you’ll get 30 days of VIP Coaching and her brand new rapid fat loss diet, the 10 Day Little Black Dress Diet, F.REE!

Here’s the link again for Ideal Body Blueprint:  Click here.