Three Weeks To Lean!

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!

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.

The Idea Behind This Program Is To Eat Clean, Workout Mean, And Get Lean.
The Idea Behind This Program Is To Eat Clean, Workout Mean, And Get Lean.

Meal Plan

Meal One

    Cardio Days

  • Nothing

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

During This Program Do Not Drink Diet Sodas Or Juices Just Water.
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):

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!

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.