⏱️ Read Time: 4 minutes
🎥 Watch Time: 2 min 40 sec

You want to get leaner.

You want to look strong, fit, confident, and feel good when you wear less clothes (or take them off).

Here’s the truth: getting lean isn’t free. It costs time, effort, and consistency.

But if you’re willing to pay that cost — you can get there.

Most people think they can outsmart biology. They want to ditch the belly without changing their habits.

It doesn’t work that way. Your body doesn’t care how you look — it cares about survival.

So, if you want visible results, you’ve got to earn them.

Let’s make it simple.

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Step 1: Track Something — Anything

“What you measure is what you manage.”

Start small. Write down your:

These give you real feedback. Without tracking, you’re guessing.

• Weight (1-3x a week)
  
• Waist size (every 1-2 weeks)
  
• Progress photos (every 1-4 weeks)

If you want to level up, get a DEXA body scan & bloodwork done — but honestly, even a simple scale and tape measure will work.

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Step 2: Fix Your Eating Routine

You don’t need a magic diet.
You just need structure.

Here’s a sample setup that works for most people:

• Breakfast: Protein shake + creatine + a spoon of psyllium husk
  
• Lunch: Balanced meal with protein, veggies, carbs
  
• Dinner: Protein + veggies + carbs or healthy fats
  
• Water, black coffee or tea between meals. No snacks.

Eat real foods, eat slowly, stop when satisfied, and eat roughly around the same times each day.

If you’re busy, use a meal prep service. It’s not lazy — it’s efficient.
You can’t perform at your best when you’re guessing your meals.

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Step 3: Lift Weights Three Times a Week

Forget the treadmill marathons.
To burn fat and keep muscle, lift weights.

Focus on full-body workouts three times per week:

• Squats
  
• Deadlifts
  
• Push (bench press, push-ups)
  
• Pull (rows, lat pulldowns)
  
• Lunges or split squats
  
• Hip thrusts

Add a few isolation moves (hip abductions, bicep curls, shoulder raises, tricep pushdowns).
Progress every week — add weight, add reps, or do it better.

Protein is key:
Eat at least 0.8–1 gram of protein per pound of body weight. If you have obesity – aim for per pound of GOAL bodyweight.

This keeps muscle on your frame while fat comes off.

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Step 4: Walk More (No Cardio Required)

Cardio isn’t bad — but walking works better for most people.
Aim for 7,000–10,000 steps per day.

Walk to work. Use a treadmill desk. Go for short walks after meals. Do walking meetings. Park further away.

It’s the easiest way to burn calories and clear your head — and it actually helps keep the weight off long term. There’s a reason the worlds longest living, healthiest populations walk significantly more than the average North American.

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Step 5: Be Honest About the Trade-Offs

Want to be healthy? Easy.
Want to be really lean? That costs more.

You’ll need to:

• Eat out less
  
• Say no to dessert more often
  
• Sleep like an athlete
  
• Plan meals ahead
  
• Skip some social events
  
• Eliminate or severely moderate Alcohol consumption

There’s no wrong answer — just trade-offs.
Decide what’s worth it for you, then commit.

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The Hard Truth

If you want something you’ve never had, you have to do something you’ve never done.
You can’t keep drinking every weekend and expect abs.
You can’t keep “starting over Monday” and expect change.

The cost of getting lean is consistency — and that’s a price you need to decide if it’s worth paying.

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🎥 Watch This (2 min 40 sec): The Real Cost of Getting Lean
I break all this down in a short, free video — worth the watch.

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Want Help Getting Lean the Quicker & Smarter Way?

If you’re in Calgary, I’m now accepting a few personal training clients at Eau Claire Athletic Club for Fall 2025.
We’ll build your plan, dial in your nutrition, and make your results predictable — no guesswork, no noise.

👉 Book Your Personal Training Assessment

If you’re not local — don’t rush to book anything yet.
Truthfully, you shouldn’t trust me.
We just met.

There are millions health coaches online and probably thousands of great ones. You should see the proof first.

Start by going through my free content — or better yet, join my Food Foundations email course once it’s live at Ludus.ca.
It’s 45 lessons that teach you how to look better naked for life. We achieve this in these 45 emails by focusing on eating high-protein, staying full, and building habits that last. Best of all? It’s free.

🎥 Watch here → @McVarnock

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Liam McVarnock
Founder & Head Coach, Ludus Wellness
Helping you look, feel & perform better.

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Disclaimer: This content is for educational purposes only and is not a substitute for professional medical advice. Always consult your physician or qualified health provider regarding your health.