🤫 The Secret to Getting Lean Without Counting Every Calorie

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The Secret to Getting Lean Without Counting Every Calorie

Tracking macros works, but let’s be honest—not everyone wants to log every bite of food. Here’s how to lose fat without obsessive tracking:

• Use the Hand Portion Method:

  • Protein = Palm-sized portion (chicken, beef, fish, eggs)

  • Carbs = Fist-sized portion (rice, potatoes, oats, fruit)

  • Veggies = Two fist-sized portions (leafy greens, broccoli, peppers)

  • Fats = Thumb-sized portion (avocado, nuts, olive oil)

• Eat 80% Whole Foods, 20% Flexibility – Stick to mostly whole foods, but allow room for a few indulgences to stay sane.

• Prioritize Protein & Fiber – These two nutrients keep you full and prevent cravings.

• Stop Eating When 80% Full – Avoid overeating by learning to recognize when you’ve had enough.

Fat loss doesn’t require obsession—just consistency with smart habits.

Did You Know?: The Best Way to Improve Flexibility Without Static Stretching

Static stretching isn’t the best way to improve flexibility—active mobility work is.

• Controlled deep squats improve hip and ankle mobility.

• Dead hangs from a pull-up bar open up tight shoulders.

• World’s Greatest Stretch hits your hips, hamstrings, and spine all at once.

• Slow eccentric movements (like deep lunges and Jefferson curls) lengthen muscles under tension.

Instead of just holding a stretch, train your muscles to move better under control.

Question from Our Readers:

"How long should my workouts be for the best results?"

• Mark, 50, from Los Angeles, CA

The ideal workout length depends on your goals, but quality > quantity.

• 30-45 minutes – Great for busy schedules, focus on intensity.

• 45-60 minutes – Best for muscle growth and strength, allowing for warm-ups and heavier lifts.

• 60+ minutes – Not necessary for most guys unless training for endurance or performance.

Pro Tip: If you’re in the gym for 90 minutes but spend half the time on your phone, you’re not training—you’re socializing. Get in, train hard, and move on with your day.

Fit Trivia: What legendary martial artist was known for his extreme core training and one-finger push-ups?

Answer: Bruce Lee. His insane bodyweight strength, isometric core work, and explosive speed made him one of the strongest pound-for-pound athletes in history.

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Publisher: Ryan Engel

Editor: Michael Pender

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