Eat to Get Lean

Pretty much every time I discuss eating to improve lean muscle mass with someone they mention protein.

Protein, protein, protein.

Absolutely yes, protein is super important to ensure that your muscles are rebuilding efficiently from your weekly strength training workouts.

Because first and foremost, your strength training workouts are the foundation to helping you get lean.

Once you’ve got a smart strength training program in your schedule, the next step is to turn your attention to how you’re eating, so that you can maximize the results of your muscle-building efforts.

Contrary to what you might be thinking, eating to get lean does notmean that you need to eat a ton of protein.

Eating to get lean also does not mean low carb or a ketogenic approach.

In my experience of working with women over the past 24 years, and reviewing the evidence from genetic testing, I know without a doubt that the most effective and efficient path to body leanness is through eating a balanced amount of carbohydrates, protein, and fat.

This year alone, I’ve coached 5 women who had been following a low-carb, “keto” approach and failing to get results.

In fact, most of them were pretty miserable. And they were definitely not getting any leaner from their low carb approach.

Within a few months of being on my system, my clients start thriving.

They feel better; they have more energy; and yes, they start shedding fat and creating a new kind of body leanness.

Remember, the very first step in getting lean is to follow a smart strength training program. It’s nearly impossible to become lean simply through your eating efforts.

Then, once you’ve got your strength training down, turn your attention to howyou’re eating!

Check out this week’s new video below to learn more on this.

And if you haven’t already, snag my totally free Macros 101 Guidebook by clicking HERE.  

This totally awesome 14 page guidebook teaches you the basics of my approach. You’ll learn how to tweak what you’re currently eating each day so that you create a more beneficial balance of carbohydrates, protein and fat.

Several of my clients have called my approach “magic.”

Exclusive Content to This Blog

3 of My Go-To Meals for Eating to Get Lean

After a year off of grains, I am now re-introducing oats to my diet – wahoo! Each day I now start off with a piece of my Protein Perfect Breakfast Cake (Egg Free version) and it’s amazing! I love this “cake” because it tastes great, fuels me, is high in fiber and nutrients and can be made ahead of time for fast breakfasts!

If you haven’t already, you can check out the original version of my Protein Perfect Breakfast Cake HERE, and the Egg Free version HERE.

Then, for lunch and dinner I have very similar meals. First I choose 2-3 ounces of a lean protein like roasted turkey, halibut, or salmon. Then I pair it with steamed green beans, roasted carrots, some sweet potatoes and olive oil. I will alternate my vegetables and most often choose swiss chard, zucchini, brightly colored peppers, and roasted russet potatoes without skins.

Most days I have a protein shake mid-day. I use a base of water and ice, and add beef protein powder, pre-roasted sweet potato, almond butter, flax seeds, and a small handful of frozen spinach.

Once you have a system of eating that includes the foods that work for you, in the right combinations, it’s really pretty simple to stay on track and get lean.

Click below to watch this week’s video and learn more…

Holly started Women’s Strength Nation to improve the ratio of women to men strength training around the world. You can Join the Movement by sharing your thoughts and questions below. Your thoughts and ideas may help another woman’s journey. Please join the conversation and leave a comment below!

Stay strong, friend. 

Want to hear even more on this topic?

Be sure to check out “LIVE with Holly” HERE! 

2 replies
  1. Lucky
    Lucky says:

    Hi Holly, i have done weights and cycling for over 30 years. I am now 60 (5’2’ and 145 lbs) cancer survivor and losing the battle with middle age spread. I am also confused about nutitional approaches for weight loss for boomer women. i like to lose weight, tone, feel energized, reduce inflamation, and sleep better. Are there different rules for this age? I still want to be the best I can be now!

    Reply
  2. karen
    karen says:

    Hi Holly what are your thoughts on body types like for me Endomorph ,yes my husband and I do low glycemic foods and we both weight train 4-5x a week and hitt training but I have so much trouble around my waste .I am 120 at 5’3 and 47yrs old.I am so proud of my accomplishments but for me Iam striving to be the best I can be so I love the challenge and will keep plugging forward.I would love your thoughts please ,I love your breakfast cakes they are awesome.thank-you.Karen

    Reply

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