1 Perform cardiovascular/aerobic exercise 2-3 times a week
To get a lean body you need to be doing some cardiovascular exercise. Short interval cardio works best to increase your metabolism and burn fat.

2 Exercise at a high intensity
If you can read this magazine while you’re doing cardio, you are not working hard enough! Imagine how fast you would run if you were being chased by a bear, that’s how fast you should run for your sprints.

3 Perform weight-training 3-4 times a week
Every 2nd day works great for weight training by allowing for rest and recovery. Pumping iron elevates your metabolism up to 36 hours after your workout.

4 Exercise for 30-60 minutes per session
The shorter your workouts are, the more compound movements you should be doing. Supersets are also great to get a good workout done in a short amount of time.

5 Keep it real! Eat natural foods.
Even if the label reads healthy on a package of food, it still might not be great for you. Real healthy foods don’t need labels. Ever see an apple with a low fat label? Just think, if a caveman had access to it, you can eat it.

6 Don’t skip breakfast
It’s called break-fast for a reason. It’s breaking the fast your body undergoes during sleep. Start the day off right with this important meal.

7 Eat three nutrient dense meals and two small snacks each day
Can you believe most people don’t even eat three meals a day? Start working on three meals first, then add two snacks in between the morning meals and afternoon meals.

8 Eat at least 3-4 servings of fruits and vegetables each day
Most people don’t eat this much, but try to make this your minimum. You really can’t eat enough fruits and vegetables.