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5 tips to get lean and stay there!
For those who may not know me, I’m Cameron Furse, trainer at SQDAthletica. Here are my top five tips to get you lean and stay that way.

Start a food diary or calorie counter 

This will help you to monitor your macros. A good rule of thumb is to follow the formula: 50% carbs/ 30% fat/ 20% protein. 

It’s important that you get an understanding of what you’re eating and how much energy you’re consuming. If you’re consuming more energy than you’re burning, you may start to gain unwanted weight.

Eat for health 

The days of broccoli, chicken and cauliflower are gone. Generally speaking, a wide variety of the five food groups is recommended if you want to support the training, lifestyle and demands of daily life. 

The Australian Dietary Guidelines ( are a great place to start for anyone looking to lose weight or just eat more healthily. They can steer you towards foods that are high in nutrients but lower in kilojoules and calories. These choices are nutrient dense, but less energy dense and helpful for both achieving and maintaining a healthy weight.

Get into a calorie deficit 

To lose unwanted fat, a great way is to burn more energy than you consume. Again, refer to the Australian dietary guidelines and use the Eat for Health calculator ( to find your energy consumption requirements. 



To burn extra calories and lose those extra KGs around the waist, it’s important to add exercise to your daily life. Find something you enjoy and make it a regular occurrence. For example, try walking or riding to work, instead of driving. 

At SQDAthletica HQ in Brisbane, we hold a free fitness session every Tuesday at 6:30pm to ensure our local community is getting some form of physical exercise every week.

Maintain muscle 

We still want to look good and perform well when we have shed those unwanted layers of fat. To achieve this, do full body strength training two to three times a week to maintain or increase muscle mass. Also, ensure you are eating good sources of lean protein, such as lean meats, nuts and eggs, for a complete balance of essential amino acids for muscle repair. 

If you’re still a little confused about nutrition, please consult a qualified nutritionist. I use Sav at Optimise Nutrition ( 

Any enquiries regarding a fitness program, please contact me via: 

Instagram: Furse_Fitness 

Facebook: Furse Fitness

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