Get Lean

Want to look good in that bathing suit and look better naked?
Lift weights!
Lifting along with your cardio and clean eating is the secret key to success we can steal from the body-building world, to sculpt our bodies and lean out.
Resistance training is also a natural way to change the shape of your body and counteract that age-related muscle atrophy (aka sagging skin and loss of strength) that starts much younger than you imagine.
Lifting weights is good for your muscles, bones and joints.
The more muscle you have, the more calories you burn…even at rest.
This is no hack. It’s simple fact.
Commit to getting back to fit today.
Who doesn’t want a stronger, leaner, and healthy body for this life?
Try this simple program to get started.
You will do 20 mins of interval training for your cardio and 20 mins of sculpting your body perfect with weights on an alternate day.
Do this, and you will get leaner and stronger.
Got 20 minutes?
Each workout (upper body, lower body, cardio) should take only 20-25 mins.
5X5 Strength Training (2-3 times a week)
Start with dumbbells you can lift for 10 reps. (Ex. that 10th rep should be challenging).
Upper Body: 5 exercises x 10 reps, Repeat this set below 5 times.
10 Bicep Curls, 10 Shoulder Press, 10 Triceps Kickbacks, 10 Chest Press (or push-ups), 10 Reverse Fly’s.
Lower Body: 5 exercises x 10 reps, Repeat this set below 5 times.
10 Squats, 10 Alternating Lunges per leg, 10 Sumo Squats, 10 Deadlifts, 10 Standing Calf Raises.
Good form is vital. It helps to workout in front of a mirror.
When exercising, keep your core engaged to protect your back and knees.
High-Intensity Intervals 20 Minute Cardio Plan (2-3 times a week)
I LOVE interval training for busy days and stress release. It leans you out, helps you monitor your fitness progress, and has bonus health benefits on a cellular level, as summed up below in this research by Dr. Gabe Mirkin:
Dr. Mirkin on Benefits of Interval Training
Millions of people (including me) who went through the Body for Life Challenge in the early 2000s used this 20-minute cardio plan with success. I love it so much. I still use it. This is good for everyone up and down the fitness ladder. You can do this on a cardio machine in a gym or hotel or walk, run, biking, and swim. Give it a try!
Body for Life Interval plan by Bill Phillips:
Cardio Interval Training | Body for life workout, Cardio, Total workout
Begin by committing to this plan for one week and go from there. Rest and recover on Sundays. I promise you will see and feel a difference quickly. Of course, check with your doctor first if you have current health concerns. Most of the time, exercise can be the best medicine.
Focus on great form, and this basic plan is suitable for a lifetime.
You must challenge yourself to lift heavier weights if it gets too easy. Your body will only change with change.
You will not get bulky. You will get leaner and more muscular. Everything you do will get easier. It will make you a stronger runner too.
As your fitness improves, change it up! Add new moves, decrease the time between sets, increase the weight you lift, increase the reps, and increase your cardio intervals’ intensity (high portion). Or do these three workouts (upper, lower, cardio) in one session to shred it.
Are you excited to start?
Get at it.
Let me know if you have questions and how you progress.
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