June 14, 2016

Dylan Goddards 5 Top Tips on Getting and Staying Lean

Forget FAD diets, stay “Lean and Mean” 365 days of the year  

Dylan Goddard talks 5 successful trends that have been working for him as a leaner and stronger CrossFit athlete in Singapore, all of which can easily be applied to your training whether you're doing CrossFit, working with a Personal Trainer or doing it yourself!


 Dylan staying lean & mean 365 days of the year Dylan staying lean & mean 365 days of the year

Are you struggling to maintain those FAD diets, reduce your calorie intake to get that ultimate beach bod? It’s time to take note and learn how to really care for a healthier, happier you - long-term. We learn 5 trends from UFIT’s CrossFit Tanjong Pagar, Head Coach Dylan Goddard and what has been successful for him.

It’s important to remember each and every person is unique and every person’s body responds differently. Build a healthier lifestyle for all year round, not just for the new year or summer. Let’s hear what Dylan has to say…

1.     Nutrition:

STOP Dieting…

To stay lean 365 days, you can't follow a short-term diet that simply restricts calories. You will need to develop a lifestyle built on a foundation of positive, healthy habits.

There are no quick fixes; no short-term solutions and no fad diets that will help you maintain a lean body. One will need to cultivate a balanced, fitness-oriented lifestyle that you can pursue with a passion. By achieving some balance, you’re not living as if fitness is the only worthwhile pursuit in your life, but it should be something that is highly prioritised and something you learn to love.

Clean, unprocessed foods are your best choices, and try keep an eye on how your food is prepared. Sauces, oils, and desserts should remain on your "avoid most of the time" list, or you'll undo your hard work in a hurry.

Try and stick to whole foods as much as possible and remember that supplements are named supplements for a reason; they should be “supplementing” your nutrition plan not replacing meals. If you’re stuck for ideas UFIT Clean & Lean offer a distinct period where you can learn the good, the bad and the ugly for your body.

2.     Training: 

In recent times doing 40-50 minute sessions of low intensity fasted cardio has worked really well. It has become a big part of my training and try to do these sessions at least 3-4 weekly. These fasted cardio sessions teach the body to burn body fat as an energy source instead of the stored glycogen stored in your muscles.

Besides these low intensity cardio sessions in the morning, the rest of my training includes compound movements, which engage more muscle mass (more so than isolated exercises.) Compound movements elicit a greater hormonal and energy response within the body over isolated exercises. Compound movements should be the cornerstone of every great training programme. Some of the compound movements that I include in my weekly programme are movements such as squats, deadlifts, overhead presses, rows and bench press.

These movements will always beat isolated exercises hands down, when trying to build a lean physique.

Lift heavy, with perfect form!

3.     Rest!!!

I’d have to say that this is probably one of the biggest elements that get overlooked when trying to achieve that “beach body” and maintaining it.

 When you do not get enough rest, your bodies natural levels of cortisol will rise. This sets your system off into a downward spiral; resulting in unnecessary body-fat gain.

Personally, I try and get a minimum of 7.5-8.5 hours of sleep within a 24hr cycle. This ensures that my internal system is running smoothly and I also, so that I can stay focused during the day.

When the body is at peace, it will change!

4.     Hydration

Water, water, water! I can’t begin to express exactly how important staying hydrated is and how it will impact your fat loss.

Benefits of staying adequately hydrated include:

·      Improves the digestive process and digestive system. Water is also essential for maintaining a healthy urinary tract
·      Water assists your body to metabolise food
·      Drinking sufficient amounts of water will reduce constipation and water retention
·     Drinking sufficient amounts of water will help the body process and transport nutrients, thereby efficiently excreting waste products, once they are metabolised

My basic rule of thumb is 30ml for every kilogram of your body weight + 500ml of water for every 30 minutes of exercise done.

Drink more water, more often.

And last but not least of all…

5.     Goal setting

As a CrossFit Coach and Personal Trainer I work with my clients on a daily, weekly basis to set them goals to achieve. This makes it easy to show progression within assigned time frames and encourages them to work harder and get the most out of their sessions.

Set yourself small realistic goals that you know you can achieve. I am also a firm believer in celebrating your achievements! I stick to the S.M.A.R.T (Specific Measurable Attainable Realistic Timely) principle when defining my goals and what I’d like to achieve in terms of my training or nutrition.

About the Author

Dylan Goddard is our Head Coach at CrossFit Tanjong Pagar setting an amazing example to all what dedication and goal setting can do for you. Dylan is our Winner of 2015 CrossFit Games Singapore and Runner Up for 2016 constantly looking at ways to take his training to the next level. Learn more about what CrossFit is all about here.

CrossFit Tanjong Pagar is part of the UFIT Singapore family. We bring guidance and expertise to the table to help you understand your body and goals – we can help you get there.

Always striving for a “Fitter, Leaner, Stronger” community!

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