To get lean while weightlifting, it is important to focus on both your diet and your training program. Here are some tips to help you achieve your goals:

Eat a balanced diet: To get lean, it is important to consume enough protein to support muscle growth, while also limiting your intake of unhealthy fats and excess calories. Aim to get most of your nutrients from whole, unprocessed foods, such as vegetables, fruits, lean proteins, and whole grains.

Incorporate cardio into your routine: In addition to weightlifting, incorporate cardiovascular exercise into your routine to help burn fat. This can include activities such as running, cycling, or swimming.

Use a calorie deficit: To lose weight, you need to burn more calories than you consume. Create a calorie deficit by reducing your calorie intake and increasing your activity level. Keep in mind that losing weight too quickly can be unhealthy, so aim for a slow and steady weight loss of about 1-2 pounds per week.

Monitor your progress: Use a food diary or an app to track your calorie intake and progress. This can help you stay on track and make adjustments as needed.

Consult a professional: If you are having trouble losing weight or are unsure about how to structure your diet and training program, consider consulting a nutritionist or personal trainer. They can provide guidance and support to help you reach your goals safely and effectively.

It is important to note that everyone is different, and what works for one person may not work for another. It is important to listen to your body and consult with a healthcare professional if you have any concerns.


American Council on Exercise

Mayo Clinic