12 Week Lean Body Trainer
Training Overview
The Lean Body Workout Program makes up the "exercise" section of BANEX - balanced nutrition and exercise.
For the next 12 weeks, you'll be exercising daily. Your exercise will consist of cardiovascular training and weight training.
Don't forget to watch the other overview videos before starting your 12-week transformation!
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The Lean Body Program Makes Up The Exercise Section Of B.A.N.E.X.
The Workout Split
Your weight training schedule will be 2 days on and 1 day off. That means that if you train on Monday and Tuesday, you will rest on Wednesday, then you will train again on Thursday and Friday, then rest on Saturday. You'll keep repeating this pattern for all 12 weeks.
Your weight training workouts will be split into push muscles, pull muscles and kick/crunch muscles.
- You'll be training your Chest, Shoulders and Triceps on the same day - these are the muscles you use to push things away from your body.
- You'll be training your Back and Biceps together - the muscles that pull things toward your body.
- Finally you'll be training your Legs and Abs together - the muscles that kick and crunch.
Your weight training workouts will generally go between 30 and 45 minutes to ensure you get a complete workout.
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Your Weight Training Workouts Will Be Split Into Push Muscles,
Pull Muscles, And Kick/Crunch Muscles.
Note: Proper Form is a critical component to exercise and it can not only protect you from injury, but actually isolate your muscles more effectively for better results.
Cardio
On your off days, you'll be getting your cardio in for the week.
You'll also be doing 30 minutes of cardio after your back and biceps workouts, since it is the shortest and usually the least difficult workout.
That means you'll complete 30 minutes of cardio 4 times a week.
Your cardio can consist of any form of cardio training in the gym, like Treadmill, Bicycle, Elliptical, or Stair Climber.
High Intensity Cardio Training
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High Intensity Cardio Training.
High Intensity Training is when you mix up high-intensity periods of aerobic training with low-intensity periods.
By varying the intensity of your cardio workout, you'll stimulate your metabolism and burn more calories overall.
It's important to keep your heart rate at about 75-85 percent of its maximum during your cardio sessions. You can gauge this by your breathing - if you're running out of breath, you're going too fast.
You can also find your max heart rate by taking 220 and subtracting your age. Then track your heart rate by measuring the beats per minute and make sure you aren't going over your max.
Here is a sample cardio routine with intervals:
Interval Training on an Elliptical or Exercise Bike
- Minutes 1-2: Level One (Easy resistance)
- Minutes 3-5: Level Two (Moderate resistance)
- Minutes 6-9: Level Three (Difficult resistance)
- Minutes 10-11: Level Two
- Minutes 12-15: Level Three
- Minutes 16-17: Level Two
- Minutes 18-21: Level Three
- Minutes 22-24: Level Two
- Minutes 25-26: Level One
Note: When combining cardio with weight training, be sure to do cardio after your workout.
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