---
title: 5 Things You Need to Know to Get Lean
description: Summer is just about over, which means fewer distractions like vacations and barbecues to derail your fitness goals. Now is the perfect time to ramp...
canonical: https://time.com/3387818/5-things-you-need-to-know-to-get-lean/
author: TIME
article:opinion: false
article:content_tier: free
article:published_time: 2014-09-17T20:00:19.000Z
article:modified_time: 2026-05-11T05:07:45.402Z
article:section: Health
og:title: 5 Things You Need to Know to Get Lean
og:description: You’ll need to live by these 5 rules in the gym—and the kitchen!—to help reveal that lean body
og:url: https://time.com/3387818/5-things-you-need-to-know-to-get-lean/
og:site_name: TIME
og:image: https://static.time.com/v3/assets/bltea6093859af6183b/blt4c22b88e1f9e01f2/6986a3a21eebf785ab372ab8/exercise-health.jpg?branch=production&width=1200&quality=75&auto=webp&crop=16:9
og:image:width: 4683
og:image:height: 2634
og:image:alt: Morning spinning
og:type: article
twitter:card: summary_large_image
twitter:title: 5 Things You Need to Know to Get Lean
twitter:description: You’ll need to live by these 5 rules in the gym—and the kitchen!—to help reveal that lean body
twitter:image: https://static.time.com/v3/assets/bltea6093859af6183b/blt4c22b88e1f9e01f2/6986a3a21eebf785ab372ab8/exercise-health.jpg?branch=production&width=1200&quality=75&auto=webp&crop=16:9
---
# 5 Things You Need to Know to Get Lean
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> Last updated: September 2026.
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by
[Health.com](https://time.com/author/health-com/)
## Health.com
Contributor
Sep 17, 2014 8:00 PM UTC
Morning spinning
Morning spinning Xavier Arnau—Getty Images
by
[Health.com](https://time.com/author/health-com/)
## Health.com
Contributor
Sep 17, 2014 8:00 PM UTC
Summer is just about over, which means fewer distractions like vacations and barbecues to derail your fitness goals. Now is the perfect time to ramp your workouts into high gear and get that physique you have always wanted.
You’ll need to live by these 5 rules in the gym—and the kitchen!—to help reveal that lean body.
**Get enough protein**
Protein takes the most energy to digest: Between 20 and 30% of the calories in each gram of protein are burned during digestion, compared to 5-10% of the calories in carbohydrates. So if you eat 100 calories’ worth of protein, you’re left with 70 to 80 calories after digestion, versus 90 to 95 calories from carbs. It adds up fast and your waistline will thank you. Protein is also essential for repairing your muscles after workouts. Most women need between 50 and 60 grams per day, but it depends on your weight and activity level. Try this formula to figure out [how much protein you need](http://www.health.com/health/article/0,,20410520,00.html). So next time you’re thinking of snacking on those baked chips, grab a Greek yogurt or some string cheese instead.
### QUIZ: Should You Eat This or That?
Which is better for you: Half cup of ice cream or 3 scoops of sorbet? Getty Images (4)
Answer: A half cup of ice cream If you eat what you’re craving, you’re more likely to feel satisfied and eat less. And scoop for scoop sorbet contains twice the sugar with none of the filling dairy protein and fat. Getty Images (5); Gif by Mia Tramz for TIME
Which is better for you: Real butter or spray on fake butter? Getty Images; Tara Johnson for TIME
Answer: Butter Serving size for spray butters (even low-calorie ones) are around a 1/3 second spray. What on earth does that mean? You're better off using a small amount of real butter as opposed to guessing how much you're using of the mystery melange of up to 20 ingredients. Getty Images (1); Gif by Mia Tramz for TIME
Which is better for you: A turkey burger or a sirloin burger? Getty Images (2)
Answer: Sirloin burger Restaurant turkey burgers are often made with dark meat and the skin, so they’re not necessarily better for you (and for the record, they aren't low-fat). You can get a sirloin burger that’s 95% lean meat and gives you 20 g of protein. Just be careful with the toppings. Getty Images (1); Gif by Mia Tramz for TIME
Which is better for you: Almonds or pretzels? Getty Images (2)
Answer: Almonds Almonds are high in protein, fiber and fat and will keep you feeling fuller longer. Give high-sodium pretzels about an hour and you'll feel hungry again thanks to the high-carb no-fat or protein content. Getty Images (1); Gif by Mia Tramz for TIME
Which is better for you: Special K or eggs? AP; Getty Images
Answer: Eggs In the morning, you want a meal that will fill you up. Eggs offer protein and fat for satiety, but Special K cereal really only offers carbs and, well, air. If you want carbs to kick off the day, you're better off pairing eggs with a slice of 100% whole grain toast. Getty Images (1); Gif by Mia Tramz for TIME
Which is better for you: Fat free salad dressing or regular salad dressing? Tara Johnson for TIME
Answer: Regular salad dressingTo absorb fat soluble vitamins like Vitamins E and K in vegetables you need to consume them with a fat to aid nutrient absorption. Fat-free dressing, meanwhile, is low-calorie but gets its flavor from added sugar and salt. Tara Johnson for TIME (5); Gif by Mia Tramz for TIME
Which is better for you: A low fat cookie or dark chocolate? Getty Images (2)
Answer: Dark chocolate “People believe fat free is calorie free,” says Keri Gans, a registered dietitian in New York City. “Go for the real thing.” Fat free cookies tend to be high in carbs, sugar and fake sugar. Try a nice piece of antioxidant-rich dark chocolate instead. Getty Images (2); Gif by Mia Tramz for TIME
Which is better for you: Low fat Greek yogurt or 100 calorie Yoplait yogurt? Tara Johnson for TIME
Answer: 2% Greek YogurtA little fat is good in the morning to keep you full—plus it has upwards of 17g of protein per container. Fat-free "fruit" yogurt is high in sugar—7 to 10 g per serving—and lower in protein. Tara Johnson for TIME (2); Gif by Mia Tramz for TIME
**Do more interval training**
I’ve said it before and I’ll say it again: To get the most bang for your buck, high-intensity interval training is the way to go. It involves a mix of exercise types, like strength-training and cardio, with minimal rest between moves (like 15 to 30 seconds). Not only is it the most time-efficient workout style, it has been proven to burn more fat and calories than a traditional steady-state cardio workout. You’ll also continue to burn more calories and fat in the 24 hours after you finish—an added bonus. Aim to do interval training up to 3 times a week, but no more. Just like anything else too much of a good thing can backfire. You want to give your body ample time to recover. Try this [15-Minute Workout to Change Your Fat to Muscle](http://news.health.com/2013/09/17/do-you-want-to-change-fat-to-muscle?xid=Time-get-lean-091514).
**Take photos and track progress**
When you look in the mirror to try to see the effects of your workout routine, sometimes it can be hard to notice any results if you have nothing to compare it to. Take pictures throughout all the different stages of your workout and diet efforts so you have a benchmark. This will also help motivate you as you can see your body actively changing week to week. Think of this to push you through that last grinding round of intervals.
**Lift heavier weights**
To make sure you’re working your muscles to their fullest potential, try adding heavier weights to your workout once or twice a week. By switching up your routine and challenging your muscles with weights they’re not familiar with, they’ll be forced to work harder, change body composition, and increase your lean muscle mass. The more muscle you have the more calories you will burn throughout the day. So instead of grabbing your usual dumbbells, reach for the next heaviest weight, whether that’s 10 pounds, 12, 15, or more.
**Get sporty**
Sometimes we need a change from the routine, so make a game out of your next workout! Doing something like playing volleyball or soccer will get your blood flowing, muscles burning and you’ll be torching calories all while you’re having fun. Since sports have you running in all different directions you get a better cardio workout versus a linear cardio regimen on the treadmill. You don’t have to be good at sports to play them; just get out there and have a good time while toning your lean body.
[This article originally appeared on Health.com.](http://news.health.com/2014/09/11/5-things-you-need-to-know-to-get-lean/)
_More from Health.com:_
* [11 Reasons Why You’re Not Losing Belly Fat](http://www.health.com/health/gallery/0,,20807507,00.html?xid=Time-get-lean-091514)
* [5 Fat-Burning Body Weight Exercises](http://www.health.com/health/video/0,,20816570,00.html?xid=Time-get-lean-091514)
* [10 High-Protein Breakfast Recipes](http://www.health.com/health/gallery/0,,20692801,00.html?xid=Time-get-lean-091514)
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