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61 Fitness And Diet Rules For A Lean, Stellar Physique

Blueberries, raspberries, and blackberries, berries

21. Blueberries, raspberries, strawberries…oh my.

All three are extremely high in vitamins C and K (blood clotting), as well as antioxidants. They’ll help clear up any skin conditions and acne, fight cancer and disease, and add all of the other miraculous benefits that antioxidants have to offer.

22. Don’t smoke cigarettes. Keep alcohol to 2 drinks or less.

Having 2 drinks or less can help lower your cholesterol levels, any more than that and you’re in a world of trouble. Besides making you fat, drinking alcohol excessively can cause liver and kidney damage, osteoporosis and arthritis, heart disease, and blood sugar imbalances.

23. Drink coffee.

Coffee’s loaded with antioxidants, increases mental energy and focus, boosts physical power, and converts fat into fuel. One of the largest studies ever on the subject — over 400,000 people — recently found that drinking up to 6 cups of coffee/day reduces the risk of death.1

24. Drink water all day long.

Besides being just a little bit important for virtually every single bodily function, drinking water can also help increase your metabolism and reduce hunger. A dieter’s dream — negative calories and decreased hunger.

25. Eat oatmeal.

Oatmeal’s loaded with fiber that can help lower LDL (bad cholesterol), promote heart health, slow digestion, and help keep you full for a ridiculously long time. Oatmeal also has a ton of phytochemicals, which fight cancer.

26. …not cereal.

For the most part all you’re eating is nutrionally devoid mess that consists of sugar, refined carbs, and artificial colors/flavors. Sometimes a toy, too.

27. Eat flax seeds.

They have the highest omega-3 content of any food, lower blood pressure, reduce inflammation, and decrease just about every risk factor associated with heart disease.

27. Eat beans.

The quadruple threat: fiber + antioxidants + protein + gas.

28. Eat protein before bed.

It’ll help keep your metabolism up, which burns calories. It’s also been shown to boost overnight protein syntheis by 22 percent.2

29. …but don’t eat anything other than protein <2 hours before bed.

When you go to sleep your metabolism slows. Any fat or carbs left in your stomach when you fall asleep will turn into body fat.

stairs health
30. Take the stairs.

You burn about 4 calories per flight of stairs. That’s better than the big, fat 0 that you burn taking the elevator.


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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
  1. Freedman, Neal D., Yikyung Park, Christian Abnet, Albert Hollenbeck, and Rashmi Sinha. “Association of Coffee Drinking with Total and Cause-Specific Mortality.” The New England Journal of Medicine 1904th ser. 366.1891 (2012): n. pag. The New England Journal of Medicine. The New England Journal of Medicine, 17 May 2012. Web. 14 June 2012. []
  2. Protein Ingestion Prior To Sleep Improves Post-Exercise Overnight Recovery. Res, P.T., Groen, B., Pennings, B., et al. Department of Human Movement Sciences, Brentford, United Kingdom. Medicine & Science in Sports & Exercise, 2012 Feb 9 []

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