Nutrition Tips to Get Lean and Healthy

Last Updated on March 15, 2018 by MarcyPro


Working out is great and all, but if you don’t combine that with eating the right foods, you could be sabotaging your body. Think of your body as a machine that needs to be fed the proper fuel to perform at optimal levels.

Typically, your meals should contain a synergistic balance of healthy food types.  These include protein, fruits and vegetables, healthy fats, and grains. Half of your portions should be lean proteins, a quarter should be fruits and veggies, and the final quarter grains.



Protein is the key factor in not only building lean body mass, but also repairs it after any sort of strenuous activity. Many research studies indicate that building up muscle through weight training helps to consume (burn) fat. This is where the term “lean, mean, fat burning machine” comes from.

Every meal should include about 3-5 ounces of lean protein, depending on your build and goals. Females should range from 3-5 ounces, and males 4-6.  This can be your choice of beef, chicken, lean pork such as reduced sodium ham, turkey, or fish.


Fruits & Vegetables

If foods were translated into a movie, protein would be the main star, while fruits and veggies and carbs would be the main supporting actors. Fruits and veggies aren’t ideal for building muscle mass or filling you up, but they are useful in other ways.

Fruits and veggies are vital in supplying your body with many essential vitamins, minerals, and antioxidants. Antioxidants in particular are crucial in combating free radicals as well as helping your body to recover after workouts. Apples, cherries, peaches, and any sort of leafy greens for veggies are all great choices.

And lastly, don’t shun frozen fruits and veggies. They’re just as good for you and much more convenient to prepare.


Healthy Fats

For whatever reasons, fat has always gotten a bad reputation. But in reality, certain types of fats are essential to not only maintaining good health, but also crucial for survival situations.

Successful diet plans such as the Paleo Diet and the Ketogenic Diet emphasize consuming healthy fats in your meals. These include coconut oil, avocado oil, extra virgin olive oil, clarified butter, grass-fed butter, duck fat, and fats from fish, nuts, and grains.

Healthy fats are abundant in omega-3 fatty acids which help alleviate body inflammation and eradicate free radicals.



Carbs are also a major building block to any worthwhile diet. High quality grains can boost your energy levels. They also serve as the primary fuel source for your body, and can help you to power through tough workouts.

But don’t overdo it. Many people pile on too many carbs, such as big plates of pasta or too many slices of bread. Again, keep your carb intake to one-quarter of each meal. Quinoa, red or sweet potatoes, granola, oats, barley, or legumes such as lentils, beans, and peanuts are all excellent choices.
These are just some of the tips that you can consider when rebooting your food intake plan. Be sure to check out to see our wide variety of fitness equipment— including some of the best home gym equipment available—and start burning those calories!


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