How Long Does it Take to Get Lean?

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Are you planning to get leaner and in shape? If so, that’s awesome! However, like many others with the same goals, you must be wondering, “How long does it take to get lean?”

You may have come across several ads promising miracle fitness transformation in just a few weeks. But, you shouldn’t take these claims seriously. That’s because, in reality, it takes much longer to get “lean.”

In this blog post, we’ll talk about the time it takes for one to get a lean physique. We’ll also tell you how you can do so in the safest and correct way.

But, before we start, let’s first see what getting lean actually means?

What Lean Actually Means in Fitness?

Simply said, getting lean means making sure your body has more muscle and less or zero fat. For this reason, when one gets lean, it reveals a “ripped” look. Thus, if getting lean is your fitness goal, you’ll have to work on muscle growth and lowering your body fat.

And, How Long Does it Take to Get Lean?

Anyone who wishes to transform their body will, without a doubt, be curious about when one starts noticing results. Nonetheless, you must remember that getting lean isn’t something that happens overnight. It’ll take time to achieve your desired goal. And for that to happen, it requires the appropriate approach and consistency. Aside from that, it also depends on multiple factors, such as eating habits, gender, and metabolism.

Also, it depends on one’s individual fitness goals, whether it’s fat loss, strength, weight loss, endurance, etc. Not to mention, the workouts you perform are another crucial factor. Aside from this, age will also affect your progress window.

For instance, it’ll take much longer for a 40-year-old than one who is 30 because of the metabolism differences.

As such, the time window to get a lean physique varies from one person to another. By being dedicated and incorporating healthy eating habits, you’ll most likely begin seeing results in about 6-8 weeks.

Though you’ll have to work hard for muscle growth, it doesn’t mean spending the entire day at the gym. You can see results by performing just twenty to thirty minutes of weight training workouts thrice per week. Also, target one muscle group each time you exercise. It’s best to avoid training the entire body at once. It’s also imperative to maintain a proper form when training. As you progress, you should also maximize the reps.

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Women Vs. Men

Generally, men tend to experience quicker results than females. The reason behind this is the presence of high testosterone & growth hormones in males. Thanks to these physiological factors, men tend to develop lean muscles significantly faster. Even if women undergo the same workout routine, their results will never be on par with that of men.

The Best and Proper Way To Get Lean

Here’s how you can become lean without causing harm to your body.

1. Exercise to Define Your Muscles

An intense workout routine is what it takes to develop lean mass and fulfill your targets. Resistance exercises, for instance, are incredibly vital, which explains why most workouts include them. Also, make sure the exercises are slightly intense. In doing so, it’ll enhance endurance, strength and encourage muscle growth.

It’s also equally important to incorporate cardio in your workouts to become lean and improve heart health. Moreover, it’s helpful when trying to cut down some initial fat. Combining both cardio & resistance workouts will increase your chance of becoming lean.

It’s crucial to pick the right workout plan for your individual goals & needs. As a beginner, choose one that pushes your body. If you’re already active, you should keep performing progressive exercises. Doing so will confuse the muscles into thinking you’re training different muscle groups. Otherwise, a workout plateau can take place, which can hinder your progress.

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2. Avoid Calorie Restriction

Like most, you might think that calorie restriction is a practical way to become lean. However, in reality, that isn’t the case as it’ll only deliver unsustainable results.

Nowadays, you’ll come across several diet plans that promise quick body transformation. However, reports suggest reducing calories will only get in the way of your progress.

So, following a good calorie diet rather than lowering calorie consumption is a more practical tactic to achieve your objectives. Appropriate calorie improves metabolism, which, in turn, helps lose fat and build lean muscles.

3. Prioritize on Gaining Muscle & Weight Reduction

By doing it right, you can become lean while reducing fat and building muscles. Your get-lean strategy shouldn’t include cutting down the vital nutrients that support important bodily activities.

As such, avoid diet mistakes that involve the restriction of fats or carbs. Why? Carbs are the main source of energy for our body, and fats stimulate metabolism. Additionally, proper protein consumption helps in repairing muscles after your training and stimulates growth.


4. Proper Intake of Nutrition

This is another important factor to consider for attaining a lean physique. Without proper nutrient consumption to support muscle growth, you’ll rarely see any changes.

If you wish to transform your body, you’ll have to alter your daily eating habits. And good nutrition intake should be on your list. Also, it would be best if you kept yourself hydrated by drinking enough water and restricting alcohol & sugary beverages.


If you’re curious about the time it takes to become lean, understand that it varies from one person to another.

Remember that you can’t get sustainable results by going for popular diet plans or training programs. Body transformation isn’t something that happens overnight. It’ll take time and require the right tactic and consistency on your part.

Nonetheless, with healthy food consumption, hydration, and the correct workout program, you’ll most likely notice results in about 6-8 weeks. Plus, it’ll help you in becoming lean safely and correctly.