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Lee Labrada's 12-Week Lean Body Trainer - Week 1, Day 6

Just because the weekend has arrived doesn't mean that it's time to slack off on your program.

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Just because the weekend has arrived doesn't mean that it's time to slack off on your program. You didn't think I'd let you get off that easy did you? While you will only be doing a cardio workout of 26-30 minutes today, make sure that you are following your diet. Nutrition is going to make a huge difference in your overall results, so always pay attention to this critical part of your Lean Body transformation.

Week 1, Day 6 Cardio & Nutrition Principles!
Watch the video: 3:28

Nutritional Principles

Today I want to go more in depth about nutrition principles of the Lean Body program.

Portion Control

When you sit down to eat one of your main meals, you want to think about the rule of thirds.

1/3 of your plate should have your protein serving, 1/3 of your plate should have a carbohydrate serving, and the last third should come from vegetables or salad.

The Lean Body Program's Rule Of Thirds

Along with the rule of thirds, remember to stick within portion sizes for your protein and carbs. These measurements could be different for everyone, so make sure to review that information in the Nutrition Overview if you are having trouble finding the right balance for you.

Protein And Carb Sources

All of your meals and mini meals should include a quality source of protein. Protein stabilizes blood sugar, minimizes cravings, feeds lean muscle tissue and stimulates metabolism – that puts protein at the top of your list for high priority foods. Remember too that carbohydrates, in moderation, aren't all bad.

The right types of carbs – complex carbs – in the right amounts are important for a fat loss diet.

But, if you know you are sensitive to eating carbs, then only eat them with protein at your primary meals during the day and cut them out of your snacks.

The Lean Body plan is designed to allow you to eat moderate levels of both carbohydrates and protein as you maintain low fat intake.


Vegetables are also especially important since they pack in so much fiber which will help keep you feeling full for a longer period of time. Fiber is like 'nature's brillo-pad and helps to scrub away as much junk and fatty acids as possible to leave you feeling healthier.

Fresh vegetables are always best but if you have to, always choose frozen over canned – just make sure you get them in!

Fat Sources

The good fats that you can include during your Lean Body Nutrition program are:

Remember though, you can gain weight from eating too many healthy fats too so don't overdo it on the fats.

Once you start balancing your meals with the right lean body foods, you'll start noticing changes in the way you feel and look, and you'll want to continue down this nutritional path for the rest of your life. And believe me, you'll love it!

Transformation Tools

Active Rest Day - Cardio


Elliptical Trainer

See below
Elliptical Trainer Elliptical Trainer


  • 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
Learn More Here! Go Now!

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