Are you looking for that get lean program? If you are then this is it. The following is a lean out program for lifters who are stuck in a rut or who are just looking for a change!
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Article Summary:
If you're looking for a way to get lean fast then this is your program.
Make sure that you are only drinking water while doing this program.
Chose a weight that will give you a good burn 70% of the way through a workout.
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Are you looking for that get lean program? If you are then this is it. The following is a lean out program for lifters who are stuck in a rut or who are just looking for a change! The reps are not too high because you need to focus on strength and earning or keeping the muscle you do have.
You will not get huge off of this program because the meal plan is not too high in complex carbohydrates and there is only enough protein to be consumed for a slight gain in muscle, but mostly a maintenance amount to help you keep what you already have. The idea behind this program is to eat clean, workout mean, and get lean.
After about the first week you will notice your body taking shape already. Weeks two and three will be wonderful for the person who really sticks with the program.
 Click To Enlarge.
The Idea Behind This Program Is To Eat
Clean, Workout Mean, And Get Lean.
Meal Plan
Meal One:
Meal Two:
Meal Three:
Meal Four:
Meal Five:
Meal Six:
Guidlines:
- Water only, no diet sodas or juices
- Never miss meals
- You can have one cheat day per week only
Click To Enlarge.
During This Program Do Not Drink
Diet Sodas Or Juices Just Water.
Workout Plan
The following is your Three Weeks To Lean Workout Plan:
Week One:
Workouts for three days (pick a weight you will get good burn from 70% of the way through the set):
| TERMS YOU'LL NEED TO KNOW |
Failure - That point in an exercise at which you have so fully fatigued your working muscles that they can no longer complete an additional repetition of a movement with strict biomechanics. You should always take your post-warm-up sets at least to the point of momentary muscular failure, and frequently past that point.
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Day 1: Legs
Day 2: Back/Chest
Day 3: Arms/Shoulders
Day 4-7: Rest/Cardio
Week Two:
Workouts for three days (pick a weight you will get good burn from 70% of the way through the set):
Day 1: Legs
Day 2: Back/Chest
Day 3: Arms/Shoulders
Days 4-7: Rest/Cardio
Week Three:
Workouts for three days (pick a weight you will get good burn from 70% of the way through the set):
Day 1: Legs
Day 2: Back/Chest
Day 3: Arms/Shoulders
Days 4-7: Rest/Cardio
Conclusion
This three-week plan should get you going in the right direction! Make sure you get at least eight hours of sleep at night and a nap in the afternoon if possible. Try to keep stress to a minimum and get your life and workouts structured so your mind will be clear to stay focused on your workouts.
If you fall off the wagon with your diet, then jump right back on and never give-up!
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About The Author
David Gluhareff, CFT, lost over one hundred pounds from 1995-96 and became a Certified Fitness Trainer with the International Sports Sciences Association. David then built a fifty thousand dollar a year business, in a small town in Virginia, by the time he was twenty-five years old. To contact David Gluhareff, CFT (ISSA), go to www.trainwithdave.com.
trainwithdaveg@yahoo.com
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