June 29, 2009
21 Get Lean Tips From Oceanside California
I am here sitting on my balcony in Oceanside, California so I thought I might put up a quick blog post.
Here are 21 tips to getting leaner
1) Lift weights heavy enough to reach failure between 8-12 reps
2) Do HIT cardio (high intensity interval training) This is when you do a period of very fast pace cardio followed by a period of slower pace
3) Don’t ever workout 2 major muscle groups together
4) Get some complex carbohydrates and protein immediately within 30 minutes of your workout
5) Eat small frequent meals every 3 hours
6) Eat a lean protein source every 3 hours
7) Take essential fatty acid supplement (My favorite is Udo’s oil
Supplement with whey protein and Glutamine
9) Make sure to always take a multivitamin
10) Become friends with green leafy veggies and eat them ALL THE TIME
11) Say good buy to Mayonnaise and BBQ sauce and say hello to Salsa, Mustard and hot sauce.
12) Drink water all day long and get rid of liquid calories (unless it’s a protein shake)
13) Limit Alcohol (Alcohol has 7 calories/gram)
14) If you must drink, keep it in moderation and don’t add more calories to your drink (Sodas, juices, creams etc…)
15) If you can, take a 15-minute catnap in the afternoon
16) Breakfast, Lunch and Dinner should include 1/3 Protein, 1/3 starchy carbohydrate and 1/3 fibrous carbohydrate
17) Work on your “problem areas” first thing during the week
18) Don’t ever ever skip breakfast
19) Cook your food in bulk. (I cook my food on Sundays and Wednesdays)
20) Always know your schedule the night before and know when you are going to eat the next day
21) Always have a RTD (ready to drink) shake with you at all times in case you can’t get to your food
Lastly some pics at the beach with Awesome weather and family!!
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Filed under Blog, Nutrition Tips & Strategies, Weight Loss Strategies by Dr. Saman
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Comments on 21 Get Lean Tips From Oceanside California »
Bernice Clark @ 8:56 am
Great tips! I loved the visuals! It makes it very visible!
Cheryl Mothes @ 3:35 pm
These aren’t just tips – they’re words to LIVE by! I especially like the “don’t ever skip breakfast”. So many people do this thinking they will lose weight, and it has the exact opposite effect!
Please keep sharing. We’re all “eating” it up. lol 
Dr. Saman @ 7:10 pm
Cheryl you are the best. You have the best attitude and energy. Thank you for being a client and a friend.
Laing Stevens @ 9:49 pm
I believe my “beach body” days are over…but I’m working on my “mad mountain dean” body. Not quite as ripped and covered up. Just kidding, keep those tips coming. I agree! Breakfast is the key…it starts your whole day off right. Now, if I could just follow suit.
isabel brenes @ 10:27 pm
You are very blessed! Thanks for taking the time to write the 21 tips. Your blogs/emails are always insightful!
shiwan @ 10:13 am
good job buddy nice to hear from you thank you for all the hard work need to come back soon.
Manolo @ 8:25 pm
Dear Dr. Sam I have a question about problem areas, I have no doubt you get these types of questions all the time so here goes. Now my main areas are my chest and belly, What types of exercises do you recommend for hitting these target areas?? More cardio or more resistance work???
