“How should I be training to get leaner?”
When training to get leaner aim to hit the gym or do exercise for a minimum of 45 minutes, four times per week. Focus on interval training when doing your cardio workout to maximise the energy you burn- higher exertion levels for a few minutes followed by comfortable levels to recover. Repeat for at least 20 minutes in a session but you can split over a few different exercises for variation. Maintain resistance/ weight training workouts at least 2 times per week covering the whole body. Focus on repetitions of 10-15 in a set ensuring you are reaching fatigue by the last 2 reps (slowing down is a good sign of this).

“I want to get leaner but maintain my muscles, how would my diet be different than if I was aiming to build muscles?”
To get leaner you will primarily need to achieve a negative energy balance by burning more calories than you take in, whilst at the same time protecting the muscle that you already have by consuming adequate amounts of protein in relation to carbohydrate and fat.

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