If you’re chasing that lean, long-term physique, let’s clear one thing up right now—it’s not rocket science, but it’s also not a quick weekend project. Staying lean isn’t about a magical diet or some intense secret workout; it’s about mastering the basics and being consistent.
Whether you’re 30, 40, or even 50, there’s a simple roadmap to make lean living your reality. Let’s dive into the nitty-gritty of what it takes.
The following arguments about the simplest way to stay lean forever was first shared by Joe Delaney. He is an online fitness trainer who shares online his progress and helps people to get in the best shape of their lives. His YouTube channel has more than 600k subscribers at the moment.
1. Get Shredded, Stay Lean
- Difference between shredded and lean
- Why “shredded” isn’t sustainable for most
- Realistic, healthy body fat percentages
Here’s the deal: getting shredded is impressive but hard to maintain. “The difference between lean and shredded is an important one.” When bodybuilders peak at competition-level leanness, they’re dealing with side effects like low energy, low libido, and worse moods. For most of us, aiming for “lean”—visible abs and an athletic look without the misery—is the sweet spot.
Think double-digit body fat percentages, not extremes. And if you want to dabble in shredded territory, treat it like a temporary photo op—take that beach pic, then bounce back to sustainable lean living.
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2. Build Muscle First
- Muscle makes staying lean easier
- More muscle = higher calorie burn
- Different body types and the challenges of leanness
Building muscle isn’t just for aesthetics; it’s your secret weapon for staying lean. Muscle burns more calories at rest, so the more you’ve got, the more you can eat without gaining fat.
Think about it: a swimmer or a bodybuilder can look leaner with fewer restrictions because of their muscle mass. Meanwhile, those with less muscle or smaller builds might need more activity or tighter calorie control. Muscle is your metabolic ally, and building it before worrying about fat loss makes the whole process smoother.
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3. Master Intuitive Eating
- Why tracking macros is a must-learn
- How to transition to intuitive eating
- The role of whole foods in maintaining balance
Tracking calories isn’t forever, but it’s a skill everyone should try. Why? Because understanding portion sizes and what’s in your food is game-changing. “I think that everybody should do it at some point.”
Once you’ve nailed the basics, switch to intuitive eating—eat when hungry, stop when full, and balance your plate with mostly whole, unprocessed foods. The trick? Processed foods can throw off your hunger signals, so keep them minimal. Experiment with what fills you up while keeping calories in check. Make this your long-term habit, and you’ll hardly need to think about staying lean.
4. Prioritise Energy Levels
- How diet and lifestyle affect energy
- The impact of sleep, nutrition, and testosterone
- Why energy matters for willpower and motivation
High energy isn’t just a perk—it’s the backbone of staying consistent. “Anything that requires physical and mental dedication is far easier with higher energy levels.”
That means balancing your calories so you’re not starving, prioritising sleep, and eating nutrient-dense foods to avoid deficiencies. And don’t forget stress management—high cortisol can kill motivation and even mess with testosterone levels, further draining your energy. The holistic picture of health will keep you going when the grind gets tough.
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5. Find Training You Love
- Resistance and cardio are key
- Why sports or hobbies keep fitness fun
- High activity levels make leanness sustainable
You don’t have to slog through workouts you hate. Staying lean is easier when your activity levels are high, and that doesn’t have to mean hours at the gym. Sports, hiking, dancing—anything you enjoy will do.
However, resistance training is non-negotiable if you want to stay lean and muscular. Add a cardio activity you enjoy, and you’re set. The focus should be on consistency and fun, not punishment.
6. Turn Extra Calories Into Gains
- How to handle overeating
- Why lifting is better than cardio for calorie “damage control”
- Make overeating work for muscle growth
We all have those days—holidays, parties, cheat meals. The instinct might be to burn it off with cardio, but here’s a smarter move: lift weights. “Those calories are in you now, so you might as well use them for some good.”
Overeating gives your muscles extra fuel, which can translate into stronger lifts and better growth. Use those days for heavy training, then balance things out with a little extra cardio if needed. It’s about making the most of the situation, not beating yourself up over it.
Final Thoughts
Staying lean forever isn’t about extremes or deprivation—it’s about mastering habits that work for the long haul. Start with the basics: aim for lean, build muscle, eat intuitively, keep your energy high, and make your fitness routine something you enjoy.
Most importantly, remember that this isn’t a sprint. You’ve got time to experiment, adjust, and make this work for you. Staying lean isn’t about perfection—it’s about sustainability. Let’s make it happen!
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image sources
- Age Group Online Qualifier 2021: Courtesy of CrossFit Inc.
