Lee Labrada's 12-Week Lean Body Trainer - Tips And Tools Overview
|Training Overview | Supplements Overview | Nutrition Overview|
Now that you've learned the principles of the Lean Body Nutrition Plan and you know what your workouts will look like, you're ready to make the decision and start your 12 Week Lean Body challenge. Before you start day one there are a couple of things to take care of.
Bodyfat Testing Guide
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Setting Goals ///
You need to decide on your goals for the next 12 weeks and then write them down. It's critically important to write down your goals because it makes them real.
Here's A Tip: Pick Realistic Goals.
I can tell you right now that by following the Lean Body program for 12 weeks; you can expect to lose 2 to 3 pounds of fat per week safely. Losing any more weight than that would put your body into starvation mode or cause you to lose muscle.
Instead, you'll be building muscle to replace the body fat that you burn off, giving more overall strength and shape to your body. I know you'll like the results when you see them.
Tracking Your Progress ///
You're going to track your progress starting now. Start by taking a before photo, something that will show you where you started on Day 1 so you can visually see the differences at the end of week 12.
Here are some tips on taking your before photo:
- Take your picture in comfortable yet shape revealing clothing like a sports bra and shorts for women and gym shorts for men.
- You can also just use your bathing suit.
- Take 3 photos - One from the front, one from the side and one from the back.
- Try to get clear photos in good light so that you can really see the difference as the weeks progress.
- You can even take these progress pictures throughout the 12 weeks. Keeping a visual record of your transformation is really going to show you the results you're getting and keep you motivated.
- Take progress pictures once a week at most.
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Taking Your Measurements ///
You'll also need to start off your Lean Body Challenge by taking body measurements. This means you'll be measuring your body fat, using body fat calipers You'll be using a scale to weigh yourself and calculate how much lean muscle mass you are gaining and how much body fat you are burning. And you'll be using a tape measure on your arms, upper thighs, calves, waist, chest and shoulders to track the changes in your body from week to week.
To measure your body fat, you'll need to get a set of body fat calipers - but you can find a variety of inexpensive body fat calipers on Bodybuilding.com, if you don't already have them. It's important to measure your body fat and your total weight on the same day of every week.
Taking your measurements every Monday morning can help you stay motivated by starting the week off with positive feedback from your program.
To calculate how much of your body is fat and how much is lean muscle, you can take your body fat index, which you'll get from your fat calipers, and multiply that by your body weight.
You'll want to write down your measurements in a chart where you can see the changes from week to week. You can download and print a blank chart from the page below. If measuring your body fat seems daunting, most gym staff or personal trainers will be able to assist you in this.
Also make sure to write down the weights that you are training with for every workout. Your strength is going to increase as you progress with your workouts and you'll have to use heavier weights as time goes by. But it's really going to help you stay motivated if you can see it on paper.
Another great resource to use during your 12 week Lean Body Challenge is BodySpace - you can sign up for a free BodySpace account on Bodybuilding.com. You'll be instantly connected to thousands of people who are making their fitness goals a reality. With the BodySpace community, you'll have instant support from other people doing this challenge with you. You can get feedback on your progress, keep track of your workouts, and record your body measurements online.
Preparing for Week 1 ///
Now, there's not much left to do before you start Day 1 of your Lean Body Challenge. Remember to plan for your lean body meals, and schedule a time to do your first workout.
You can find all of these charts to download and print on the page below. Don't forget to also check out your week 1 meal plan and our recipes guide.
|Training Overview | Supplements Overview | Nutrition Overview|
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Tomorrow my wife and I will start this...Turning 50 and so out of shape is a challenge but I will do it..Finishing the 12 weeks I day prior to my 51th B-Day...Hope to lose 20 lbs of fat...Will keep you informed..
I like the program balance with weights and cardio. I cant find a weekly or monthly work out plan on one page. Seems like a waste to print one per day? Also the scheduler/ calendar tracker is great - but also missing the workout. Please let me know if you have a better way to prepare your notebook for the upcoming week.
Printing each page is your best option. This will give you ample space to write in notes while you are working out.
How you are feeling that day. What weights you used, what reps and sets you were able to complete.
Starting this today, but I technically started my 12 week challenge yesterday. So excited and sooo motivated. There are quite a few obstacles in my way, but as the old saying goes, "You gotta do, what you gotta do!"
Darn right you do!
Tip: Post up motivational quotes, or pictures, in places you see everyday. Also put a calendar on your fridge everyday you complete your workouts and eat healthy give yourself a check mark!
Your fridge, or bathroom mirror are great places for quotes and images!
All the best!
Soooo determined now, I'm going for it on monday, as far of supplements I only got Whey protein and I think that's gonna be it, to help me hit the protein goals every day, going to really focus on nutrition
You hit the nail on the head brother. Focusing on your nutrition is more the half the battle.
We can all exercise but if we don't spend the time in the kitchen it's all at a loss.
Wish you all the best in the LBC!
So excited to do this program. Today is the end of day 2 for me and it already feels amazing. The meals are actually really good and filling! I'm not even hungry when it's time to eat the next meal but I just eat anyway just to keep it in balance every 2-4 hours. The workout regimen is quite good too how here's a video to follow each exercise. I have been keeping track using the bodyspace app which is really helpful. I really can't believe that all this is still free. I definitely would have paid to do this program. It's way better than a lot of the other programs I've tried to buy like p90x and insanity. Thank you so much lee for taking the time to put all this together for us and using technology to keep us motivated and on track! Been telling a lot of my friends about it too!
Just one question please... On this programme would you say sticking to around 2000calories is a good start? 5x 400 cal meals? Also i sleep and wake up different times most days as i work from home.. Will this matter what time i have my last evening meal??
You should stick to the calories indicated on the nutrition overview page. Everyone is unique and should have their own nutrition requirements.
You want to try and make sure your last meal is no later then 8 or 9 pm depending on when you go to bed.
Also you would ideally like to finish your last meal 2 hours before you go to bed.
Glad to have you in the program.