Why Getting Lean Always Takes Longer Than You Think (The Truth)

Why Getting Lean Takes Longer Than You Think

Achieving a lean physique isn’t just about reducing calories or working out harder; it’s about understanding your body, setting realistic goals, and adapting to challenges. Mario Tomic identifies three primary reasons why the fat-loss journey is often more time-consuming than anticipated.

1. Underestimating Body Fat Levels

One of the most common mistakes is underestimating how much fat you need to lose. Many assume that shedding 20 pounds will get them to their goal, but the reality is often closer to 40 pounds or more.

Mario explains that devices like smart scales or body scans tend to underestimate body fat, especially in individuals with higher percentages. To set realistic goals, he recommends a simple formula:

Your Height in cm – 100 = Goal Weight (in kg)

For instance, if you’re 178 cm tall, your target lean weight would likely be around 78 kg (172 lbs). He emphasizes that the goal isn’t just about the number on the scale but achieving a balanced body composition with low body fat levels and higher muscle mass.

Related Article: BMI Vs. Body Fat Percentage - Which Number Is More Important?

2. Unrealistic Expectations and External Feedback

Societal perceptions of body weight have shifted, making it difficult to gauge what is truly lean and healthy. As Mario points out, the obesity epidemic has distorted our sense of normal.

People losing weight often face comments like, “You’re getting too thin,” which can be discouraging and may even create self-doubt.

Instead of letting external opinions sway your progress, Mario advises focusing on your personal goals. Consider how you want to look and feel and set your sights on achieving a healthy body composition rather than an arbitrary number on the scale.

It’s easy to feel disheartened when your weight-loss progress doesn’t match your expectations, especially if external feedback makes you question your efforts.

If you’re putting in the work with exercise and a healthy diet but aren’t seeing the fat-burning results you’d hoped for, consider adding a supplement like the DMoose Thermogenic Fat Burner. It’s designed to naturally boost your metabolism, helping your body break down fat more effectively and keeping you focused on your personal goals rather than external opinions.

Related Article: The Body Fat Blaster: 12 Weeks to a Better Body

3. Mistakes and Setbacks Are Inevitable

Mario emphasizes that setbacks are a natural part of the process. He explains, “No one can go from having overweight eating habits to lean eating habits overnight. Habit change is not an on-and-off switch; it’s a process.” This highlights the importance of patience and resilience during your fat-loss journey.

Mistakes like overeating during vacations, holidays, or stressful periods are bound to happen. Rather than viewing them as failures, treat these moments as opportunities to reassess your approach and develop better habits.

Reflect on what triggered the setback, and plan strategies to handle similar situations in the future. Over time, setbacks will become less frequent, and you’ll find it easier to bounce back without losing momentum.

However, setbacks aren’t limited to diet and lifestyle; they can also come in the form of injuries if you don’t exercise with proper precautions. To avoid such setbacks, prioritize safety in your workouts.

For example, during compound lifts like squats or deadlifts, using a DMoose 5mm Weightlifting Belt can provide the stability and lower back support you need. This helps you maintain proper form and prevents injuries, ensuring you stay on track with your fitness goals.

Related Article: How to Measure Body Fat Using Callipers

How to Build Habits for Long-Term Fat Loss

Sustainable fat loss requires developing habits that align with your goals. Mario recommends practical strategies to help you stay consistent:

Plan Ahead

Being proactive is key to staying on track. Pre-log meals in a food tracker before dining out, and review restaurant menus to identify calorie-friendly options. This simple step not only reduces the risk of overeating but also builds awareness of portion sizes and calorie content, helping you make informed choices without feeling deprived.

Identify Triggers

Understanding and addressing your triggers is vital for maintaining consistency. If specific foods or environments lead to overeating, take steps to avoid them. For instance, don’t keep high-calorie “trigger foods” in your home. Instead, stock up on healthier alternatives that support your goals, making it easier to make the right choices even during moments of weakness.

Adjust Your Workouts

Mario advises tailoring your workouts to fit your energy levels and hunger patterns. High-intensity cardio can sometimes increase hunger, making it harder to stick to your calorie goals. Instead, consider walking or low-intensity activities to stay active without feeling overly fatigued or hungry. This balanced approach ensures you stay consistent without compromising your energy levels.

As you work toward a leaner physique, small factors like grip strength become increasingly important. Equip yourself with DMoose Lifting Hooks to maintain proper form during heavy pulling exercises, ensuring a secure grip that helps you avoid setbacks and keep your progress on track.

Incorporate Muscle Building

Mario advises transitioning into a muscle-building phase after achieving a lean physique. This improves body composition and allows you to add weight strategically with more muscle and less fat. Tools like the DMoose Arm Blaster can help you effectively target muscles during strength training.

Prioritize Protein Intake

Mario recommends focusing on protein as a cornerstone of your diet. Protein helps preserve lean muscle mass during fat loss, keeps you fuller for longer, and supports recovery after workouts. Incorporate high-quality sources such as lean meats, eggs, or supplements like DMoose Grassfed Whey Protein to meet your daily requirements efficiently.

Create a Supportive Environment

Your environment plays a significant role in building sustainable habits. Surround yourself with people who understand and support your goals, whether it’s a workout buddy, an online community, or a coach. Additionally, set up your living space to encourage success, organize your kitchen for healthy meal prep, and keep fitness equipment accessible for regular use.

Track Your Progress

Regularly monitoring your progress can keep you motivated and accountable. Use tools like food diaries, fitness trackers, or apps to log meals, workouts, and milestones. Mario highlights that tracking doesn’t have to be perfect but should provide enough data to help you identify patterns and areas for improvement, ensuring steady progress toward your goals.

Building Discipline Over Motivation

Mario Tomic emphasizes that fat loss is not a sprint but a marathon. It’s not something you achieve through fleeting bursts of motivation but a skill that you build and refine over time.

He explains, “Fat loss is a skill set that you learn and build over time. Persistence, learning from mistakes, and consistency are what will make getting lean sustainable long-term.”

Motivation, while powerful, is often inconsistent. There will be days when you feel energized and excited about your goals, but there will also be times when sticking to your plan feels like a monumental challenge.

This is where discipline becomes essential. Discipline allows you to push through difficult moments, ensuring that your progress remains steady even when your motivation dips.

FAQs

1. How long does it take to get lean?

The timeline for getting lean varies based on your starting point, body composition, and level of commitment. For most people, reaching 10–15% body fat can take several months or even a year, depending on factors such as diet, exercise consistency, and setbacks along the way. Focus on steady progress rather than quick fixes for sustainable results.

2. What is a healthy body fat percentage for men and women?

For men, a body fat percentage of 10–15% is typically considered lean, while for women, it’s around 18–22%. These ranges allow for visible muscle definition while maintaining overall health. Consult with a fitness professional to determine the right target for your goals and lifestyle.

3. Do I need to do cardio to get lean?

While cardio can help create a calorie deficit for fat loss, it’s not the only option. Strength training is essential for preserving muscle mass while losing fat. A balanced approach, combining moderate cardio, resistance training, and a calorie-controlled diet, is most effective for achieving a lean physique.

4. What should I eat to get lean?

A lean-focused diet prioritizes high-protein foods, nutrient-dense vegetables, healthy fats, and complex carbohydrates. Tracking your caloric intake and ensuring you’re in a slight calorie deficit is critical. Incorporating supplements like Whey Protein Powder can help you meet your protein goals more conveniently.

5. How do I handle setbacks during my fat-loss journey?

Setbacks like overeating or missing workouts are inevitable. Instead of seeing them as failures, view them as learning opportunities. Reflect on what triggered the setback, adjust your plan, and get back on track as soon as possible. Tools like the DMoose Heavy Jump Rope can help you stay active even when your schedule is tight.

6. Can I maintain a lean physique without tracking calories?

While calorie tracking is helpful during the fat-loss phase, maintaining a lean physique can be achieved without constant monitoring. Once you’ve built sustainable habits, focus on portion control, mindful eating, and maintaining an active lifestyle. Regularly check in with progress photos and body measurements to stay accountable.

Conclusion

Getting lean is a journey that requires patience, persistence, and a willingness to learn from mistakes. Mario Tomic’s insights highlight the importance of setting realistic expectations, embracing setbacks, and focusing on long-term sustainability.

Equipping yourself with the right tools can make this journey smoother. Check out DMoose’s range of fitness products designed to support your goals and help you stay consistent.

Start your fat-loss journey today and build the habits needed for lifelong success!