Eat 2.5 grams of protein per kilogram of body weight, maintain a 10% calorie deficit, and hit 10,000 steps daily plus four weight-training sessions a week. The speaker says hitting these three metrics makes leanness easy.
These are the only 3 things you must do if you want to get lean. 1, eat enough protein. I guarantee you're not eating enough. Protein is the building blocks of muscle, which helps you burn body fat. How much to aim for? Aim for 2.5 times your body weight in kilos. 2, aim for a small calorie deficit, at least 10% under your maintenance. If you're not burning fat, you're eating too many calories. 3, move. Hit at least 10,000 steps a day. Even better, hit 4 weight workouts and your step goal. So if you hit your protein, calories, and steps, you'll get lean so easily.
