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Today I want to talk about some movement strategies for leaning out. I will address nutritional strategies in the future, so today is just going to focus on the movement side.
Here is the summary- You want to create an energy deficit to lose weight, but you want to do this while eating as many calories as you can, WHILE still being in an energy deficit. The answer... move more!
You can move more by increasing Non- Exercise Activity Thermogenesis (NEAT) be trying to incorporate more movement in your every day life.
Add in 20-40 minutes of easy cardio per day. I prefer walking, but this can be jogging, cycling, hiking, swimming etc. This allows you to accumulate a ton of volume and therefore burn a ton of calories over the weeks.
Do some daily resistance training. This helps build and preserve muscle mass, burns a few calories, and helps improve nutrient partitioning.
If you are serious about fat loss, you can do a short 20 minute walk in the morning, and then in the evening another 20 minute walk with 20 minutes of resistance training. In conjunction with a good diet, and increased NEAT, you will find yourself leaning out while eating more calories than before. So for example, in the past, if you only practiced dieting, you may have had to drop calories to 1800 to create an energy deficit. But with these movement strategies, you may be able to eat 2300 while maintaining the same deficit!