Lee Labrada's 12-Week Lean Body Trainer - Week 4, Day 22

We're headed right into week four now so you want to make sure that you maintain all the good habits that you've developed so far throughout the program.

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We're headed right into week four now so you want to make sure that you maintain all the good habits that you've developed so far throughout the program.

This is a good time to review your training and diet principles as well as your mini-weekly goals.

Week 4, Day 22 Legs, Abdominals & New Fit Recipes
Watch the video: 5:51


Nutrition

Make sure to reinforce positive habits because it will add fuel to your commitment to the Lean Body system. Your recommended meal of the week is Lentil Soup and Tangy New Potatoes. I love these recipes because they combine taste, healthy nutrition, convenience and fit perfectly into the Lean Body Nutrition Program.

To learn how to make these foods check out the complete recipes in the Lean Body Recipes Guide. Download the printable guide to see even more great tasting Lean Body Meals:

Labrada's 7 Day Meal Plan PDF (155 KB)

Lentil Soup

Estimated Prep Time: 10 min
Estimated Cook Time: 60 min

Makes about 8 cups

This makes enough for several meals. And it's great reheated.

Ingredients
Cooking Materials
  • Large soup or pasta pot.
Directions
  1. In a large pot, cook the turkey over low heat just until it stops looking raw. Stir while it's cooking to break up clumps.
  2. Add 6 cups of water and bring to a boil. Add the bouillon cubes, tomatoes, mushrooms, bay leaves, garlic, pepper, and lentils. Bring back to a boil, then turn down to a low simmer. Cook about 1 hour, stirring occasionally to prevent sticking on the bottom. The soup will thicken as the lentils soften and then dissolve.
  3. Serve with fresh Whole-Grain Bread.

Lentil Soup PDF (78 KB)

Tangy New Potatoes

Estimated Prep Time: 5 min (not including cooling time)
Estimated Cook Time: 15 min

Makes 4-5 servings

Ingredients
Cooking Materials
  • Medium saucepan; large bowl.
Directions
  1. Wash the potatoes thoroughly and cut into small cubes. Place in saucepan, cover with water, and bring to a boil. Cook until just tender, 10-15 min. (Do not overcook; keep firm.) Drain, rinse, drain again, and let cool.
  2. Mix the mustard, vinegar, oil, pepper, and onion in a large bowl. Add the potatoes and toss gently to coat. Cover and refridgerate. Serve cold.

Tangy New Potatoes PDF (78 KB)

Before starting your workout, perform five or so minutes of light cardio followed by another five minutes of some easy stretching to get your body loosened up. Another added benefit of this warm up is that it will help to lessen the chance of injury during heavy weight training.

The legs comprise the largest muscle group in your body and hence have the largest impact on your overall metabolism when they are trained and the muscles are stimulated. For this reason, a lot of people who train their legs consistently find that it makes it easier for them to control body fat levels.

As for the abdominals, this muscle group not only functions to stabilize the upper body, it is also an indicator of how good of shape you're in. Training them intelligently will help to flatten the midsection when combined with your Lean Body diet.

The workout

Heavy Legs/Abs Workout

After you've finished your legs and abs workout, remember to get your Protein Shake and Carbs in the form of a mini meal immediately after training so you can recover quickly.

Tomorrow you'll be doing a back and biceps workout as well as 30 minutes of high-intensity cardio. I'll also provide some information for those of you out there who want to start doing home workouts rather than going to the gym.

Learn More Here! Go Now!

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