If you’ve ever wondered how to get lean without spending hours in the gym or following a rigid diet, you’re not alone. Many people want to lose weight, reduce body fat, and develop a lean physique—but they often get stuck in cycles of unsustainable workouts or restrictive eating.
In a recent interview with fitness expert Brian Kalakay, we explored the science-backed methods that actually help you burn more calories, build lean muscle, and achieve lasting results. Here’s what you need to know about transforming your fitness routine, nutrition, and lifestyle to finally get lean and stay lean.
Make Fitness a Lifestyle, Not a Phase
Brian’s first piece of advice is simple:
Treat fitness like a hobby. Just like collecting, cooking, or playing a sport, your exercise routine should be something you enjoy and can stick with long-term.
The key to achieving a lean body [1] isn’t a quick fix—it’s consistency. Whether your goal is to lose fat, build muscle, or enhance your overall health, the combination of regular physical activity, smart nutrition, and proper rest will help you maintain results overtime.
Workouts to Get Lean: Focus on Intensity, Not Duration
One of the biggest mistakes people make when trying to lose weight is relying on long treadmill sessions. Research also suggests that relying solely on steady-state cardio is an inefficient way to burn fat, often requiring dozens of hours to achieve a modest calorie deficit.
Instead, Brian recommends high-intensity interval training (HIIT) and structured routines that prioritize efficiency.
Short, intense sessions (like his 17-minute program) can burn more calories [2] and enhance your metabolism.
Combining strength training with compound exercises—like squats, deadlifts, and push-ups—targets major muscle groups and stimulates muscle gain.
Using your body weight for resistance, along with free weights, engages multiple muscles at once, improving both calorie burn and muscle mass development.
Not only does this style of training save time, but it also offers significant health benefits, from improved cardiovascular, fitness to increased lean muscle mass.
The Role of Nutrition in Getting Lean
No matter how good your fitness regimen is, nutrition will determine whether you lose fat or gain weight. Brian stresses the importance of a balanced diet that fuels your workouts and supports recovery.
Here are some essentials for a lean physique:
- Lean protein [3] (chicken, fish, eggs, plant-based protein) to support muscles and recovery.
- Healthy fats (avocado, nuts, olive oil) to balance hormones and enhance satiety.
- Smart carbohydrate intake (whole grains, fruits, vegetables) for energy and performance.
- Adequate hydration and micro-nutrients (vitamins, minerals, fiber) to support recovery and overall health.
- A well-rounded diet will also improve your fitness level, prevent fatigue, and help you avoid unnecessary weight gain.
Smart Training Cycles for Better Results
Traditional workout schedules often follow a seven-day routine, repeating the same cycle each week. Brian suggests experimenting with different structures—like a nine-day training cycle—to promote progress while preventing plateaus.
This approach keeps your body guessing, enhances calorie burn, and helps you reduce body fat while still allowing enough recovery to avoid overtraining.
Beyond the Gym: Other Ways to Stay Lean
Getting lean isn’t only about hitting the weights. Incorporating variety into your fitness routine can make training more enjoyable and sustainable:
- Add aerobic exercises like cycling, swimming, or brisk walking to improve cardio vascular endurance.
- Try a yoga class to improve flexibility, balance, and recovery.
- Focus on proper technique and more repetitions to maximize results while minimizing injury risk.
- Remember, the goal isn’t just six-pack abs—it’s creating a strong, functional, and balanced body that supports an active, healthy life.
Final Thoughts: How to Stay Lean for Life
The real secret to lean body isn’t just about training or nutrition. It’s about balance. As Brian explains, you don’t have to completely change your lifestyle to get results. Instead, mold your fitness regimen, diet and routines around what you enjoy and what works for your schedule.
By combining strength training, HIIT, smart nutrition, and consistent physical activity, you’ll not only achieve a lean physique but also improve your overall health and quality of life.
Takeaway
If you want to know how to get lean, focus on intensity-driven workouts, balanced nutrition, and a lifestyle approach you can stick with. With the right mix of exercise. Foods, and habits, you’ll build lean muscle, burn fat, and stay fit for the long haul.
Contrary to popular belief, exercise does not make you tired but actually creates energy because your body needs additional energy to perform the exercises. Hence, we have created this exercise routine that can increase your energy even after just 8-minutes! Check out 10 Easy Movements for Increased Energy now!
What’s the best type of workout to get lean?
Workouts that combine strength training and compound exercises with HIIT are most effective. These target major muscle groups, build lean muscle mass, and burn more calories than steady state cardio alone. Adding aerobic exercise and mobility work, like a yoga class, can also enhance endurance, flexibility, and recovery.
Can I get lean without lifting weights?
Yes, you can achieve a lean body using bodyweight exercises like push-ups, lunges, and planks. However, incorporating weight training is highly effective for building muscle mass and boosting metabolism, which helps you stay lean overtime. Ideally, combine both for the best results.
How do I stay lean once I reach my goal?
To stay lean, maintain a sustainable fitness regimen that blends strength training, cardio, and enjoyable activities. Continue eating a balanced diet with enough protein, manage stress, and get proper rest each week. Think of it as a lifestyle shift rather than a temporary program—this way, your lean physique and health benefits last long-term.