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61 Fitness And Diet Rules For A Lean, Stellar Physique

maximize nutritional value, vitamins and minerals, vitamins, nutrients

11. Always maximize nutritional value.

Choose foods that are jam packed with vitamins, minerals, protein, fiber, healthy fats, etc. In other words, avoid empty calories.

12. Take a multivitamin every morning.

Life gets busy. Sometimes it’s impossible to get the vitamins, minerals, and nutrients your body needs through whole foods. Enter the multivitamin. Think of it as an insurance policy against malnutrition — it’ll supply the spectrum of vitamins and minerals in one little pill. It’s a must take. Every day.

I like Opti-Men / Opti-Women.

13. Learn this definition: Sugar (shoog-ar) – A nutrient that causes fat gain.

With the exception of the sugar in fruit and dairy, eat as little sugar as you possibly can. Sugar will send your blood sugar spiraling, which spikes insulin levels, and ultimately causes the body to store fat. You’ll also develop diabetes. Surplus calories will make you fat too, but sugar is another primary cause of fat gain.

14. Eating carbs isn’t a solo mission.

Carbs consumed by themselves will speed through your digestive tract ridiculously quickly, leaving you hungry shortly afterwards. Not only that, but it’ll spike your insulin = increased body fat. Always pair carbs with some sort of healthy fats or protein to slow digestion.

soda makes you fat

15. Stop drinking soda or other liquid calories.

My only exceptions are dairy, protein shakes, and 100% natural fruit juice. Soda and other sugary drinks with actually make you more hungry than you were before, plus all that sugar has zero nutritional value. Anti-lean.

16. Discriminate a little.

White in the nutrition world is usually bad. White bread, white rice, white flour — it’ll all send your blood sugar on a roller-coaster ride and cause your body to blow up with body fat. I like to think of it as the Michelin Man phenomenon.

Go wheat or brown whenever you can.

17. Revisit the lunch room.

Remember when your mom would pack you a nice tasty PB & J every day for lunch? Get her on the phone!! Peanut butter’s (the natural kind, not JIF or Skippy) an awesome source of mono/polyunsaturated fats that promote heart health, as well as provide a shot of protein and fiber. Who knew eating healthy tasted so good?

18. Listen to music.

Nike said it best — just do it.

Get our playlist here.

19. Have sex.

It enhances all ends of the health spectrum: physical, mental, social, emotional.

green tea benefits

20. Go green!

Green tea…2+ cups a day…I swear it’ll add at least 5 years to your life. Green tea is extremely rich in these little miracle antioxidants called catechins (specifically ECGC), which fight cancer, prevent diabetes and strokes, lower cholesterol levels, and delay aging. It gets even better…green tea burns a ton of fat too.


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Bryan DiSanto

Founder & Editor-in-Chief at Lean It UP
ELLO ELLO I'm Bryan DiSanto. I'm the Founder & Editor-in-Chief of Lean It UP, a CPT/CSN/Fitness Coach, Chef trained at Le Cordon Bleu – Paris, NYU graduate, ex-fat kid, and all-around fitness junkie.

I also contribute to Men's Health Magazine.

When I'm not working on my abs (or somebody else’s), whipping up avocado roses and avocado toast, or running a Tough Mudder, I'm probably yelling at a Carolina Panthers game somewhere.

Come be friends with me on Instagram (@BRYDISANTO) & Snapchat (BRYDISANTO).
Bryan DiSanto

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