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These days, we want more than to ‘reach’ our goals – we want to knock them out of the park. So when you’re trying to figure out how to get strong and faster, it can feel like somewhat of a minefield.
But you needn’t fret, because knowing how to get lean and strong (and how to be faster) isn’t quite the challenge you first thought. Here’s how.
Let’s start by breaking down each of these three goals.
How to get lean
Knowing how to get lean and strong doesn’t mean losing your sanity from restrictive diets and gruelling workouts. All it takes is a closer look at your fat loss strategy to achieve a leaner you in no time. Who knows, you might enjoy it.
When we think of personal bests, we immediately think of performance-driven sports – but that doesn’t mean you can’t get lean, fast and strong all at the same time. The good news is, guys, that it doesn’t matter what your starting point is, it’s the direction to get leaner and stronger that counts.
Plus, no man is designed to not get lean. While it may feel like the entire gym is against you (it’s not!), with the right approach, knowing how to get leaner and stronger becomes 10x easier.
Also Read: Proven strategies to build muscle and strength fast
Nailing your approach could see you going from well-rounded to ultra-athlete in 12 weeks. Crazy, right? But possible. Naturally, we’ve been led to believe that carbs are the enemy, but they’re not actually as bad as you may think. Of course, too much of anything can be a bad thing, but while cutting carbs may help you shed pounds initially, beyond a week to 10 days, it may work against you instead.
While the anti-carb bandwagon has been around for a while now, cutting carbs entirely can affect your body’s production of T3 – a thyroid hormone responsible for your metabolism – making weight loss easy at first, before increasing fat-storing cortisol.
So what’s the best to get leaner and stronger? Stock up on carbs post-workout to keep your muscles fuelled. Instead of counting your calorie burn on a cardio machine, shift your focus to your ‘afterburn’.
A high-intensity workout benefits your body far more than a long, slow slog, releasing enzymes that keep you burning fat for up to 24 to 37 hours after your workout.
Getting intense in the gym will definitely help you get leaner and stronger in the long run, upping your calorie burn long after your gym session.
Exercise to get lean
A decent high-intensity interval training (HIIT) workout is the lean guy’s go-to for shedding fat, however, you gotta go hard or go home. Instead of 30 seconds on, 30 seconds off, allow yourself enough rest to work at your maximum on the next round.
Here’s one of our favorite exercises to get leaner and stronger:
Airdryne Bike
If you’re not sure which bike I’m referring to, look for the one with moving handlebars and a fan-like front. While you’re only actually on the bike for a limited time, you’ve gotta push as hard as you possibly can, before allowing enough to recover and going again.
This will work both your arms and legs and leave you feeling the burn.
Best workout to follow: 6 rounds of 6 seconds on and 54 seconds off.
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Skipping rope
If you want to know how to get lean and strong, you’ve gotta keep a skipping rope in your gym bag for every session. Even if you can’t hit the gym, this easy workout can be done at home (space depending!) or outside.
The aim of the game – to get leaner and stronger – is to keep your heart rate up for maximum calorie burn.
Fuelling your mission
Your diet is key to get leaner and stronger, since you’re looking to maximize fat burn to reveal lean muscle.
Ideally, you’ll need to be in a calorie deficit of around 500 calories. Don’t go overboard, or you’ll quickly start to break down muscle – the total opposite of what we’re trying to achieve here.
How to be faster
So, you wanna know how to be faster, right? It isn’t all about training for hours on a treadmill to beat your personal best. By developing strength and power, the distance you cover will feel easier – therefore increasing your speed.
By practising your running in the long run – such as 10k run – you’ll be sharpening your acceleration across short distances while priming your lungs and muscles for more intense sprints.
If your aim is to increase your running speed, start by building your hip drive. This can be done with full-body exercises, such as deadlifts and squat presses. Don’t be afraid of adding muscle, as this won’t hold you back. Go heavy with weight and perform sets of 4 to 6 reps.
Knowing how to be faster is as much about your body as it is your mind. If you don’t believe you can smash through those pace plateaus, you won’t go faster. Self-belief is a powerful tool. Start by practising downhill sprints – with gravity on your side, your body will be tricked into thinking it can move faster.
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Exercises to get faster
Knowing how to be faster goes beyond your leg power. Your arms also play a crucial role in running, and with your legs able to go as fast as your arms, the two needs to work together.
Enhancing your arm power will also increase your speed. Plus, one of our favorite exercises (below) is great for loosening up a stiff core.
Banded Arm Drive
Easily done outside or at the gym – start by tying a resistance band around a post, holding either end in each hand. To start the move, sink into a half squat, facing the post, before pumping your arms.
Also Read: 9 testosterone boosting exercises
The aim here is to mimic a running motion from your waist up.
3 sets of 30 seconds, with 20 second rest
Upgrade your running style
Every runner knows that the way in which you run is crucial to your performance. Try add a meditative element to your running, keeping your footfall quiet.
By developing a lighter step, each time your foot touches the ground you’ll be less likely to feel the force, making your run easier.
Keeping form
Many of us have a slight tilt forward in our hips, which can be detrimental to running speed and performance. Target the area with a massage ball to keep your body limber.
Knowing how to be stronger and faster is about combining these elements to improve strength, performance and speed, by targeting areas of the body that work together.
How to get stronger (and faster)
Knowing how to be stronger and faster requires a commitment to several areas of the body. Sure, you run with your legs, but understanding how to be faster also means training your arms to do so.
The same applies to getting stronger.
Anyone can start whipping a heavy weight off the ground (within reason), but many men forget to first address their physique’s fragilities. A common limiting factor is weak glutes, which is frequently overlooked when trying to get stronger in the gym.
Kick off your session with some glute bridges to warm your body up and stretch your hip flexors, to avoid injury and get the most out of your workout.
As well as identifying any potential weak areas before lifting weights, it’s also crucial to know when to stop. Let’s say you start lifting heavy on a Monday, it’s unlikely you’ll be able to shift the same amount of weight a day or two after.
Also Read: The best core workout for men
Allow your body the time it needs to recover, and it’ll benefit your training more than rushing into your next workout. Utilize lighter sessions to focus on your form.
Exercises to get stronger
Diving into full deadlifts is fine, if you’re well aware of how your body works. But if you’re new to weight training and want to address your weak areas, opt for lifting off a low box.
Position the bar on two raised blocks while engaging your core and driving your hips forward. Keep your shoulders back and get ready to deadlift!
Aim for 3 sets of 6 reps
Upgrade your lifting power
Studies have shown that when biting down on a mouth guard during exercises, men can generate 12% more force.
Get ready to grit your teeth and lift!
Ready to get leaner and stronger (and faster)?
Knowing how to become stronger and faster is made easy with our guide! By conquering several areas of the body that work together (such as your arms and legs while running), you’ll be faster, leaner and stronger in no time.
There is another way to improve your energy levels, performance and muscle growth. Testogen’s 100% natural formula works to safely and naturally increase your testosterone levels, making it even easier to increase muscle mass and push past those personal best plateaus!
