LEAN BODY AND WEIGHT LOSS

LEAN BODY and BIO SIGNATURES

Have you ever wondered why some people hardly gains weight and some easily gets fat? This is called 'Biosignature' and was developed by Charles Poliquin. Principally, an excess or deficiency in certain hormones favors the storage of fat in particular area. Weight loss is crucial if you wan to get lean and I don't want to give out the complete system but I summed it up below:

- If you pile up a lot of fat in your legs, estrogen is elevated (this is one of the reasons why women lose lower body fat slower than the rest of their body)

- If your cortisol levels are high you'll store more belly fat (lose weight) and intraviceral fat.

- If you are accumulating fat around the waist it means that you are insulin defiant (your body doesn't accept carbs well and generates too much insulin when you eat them, leading to fat storage, hard to lose weight)

- If you are storing additional fat on your chest and triceps, testosterone is low. There is a risk that you are gay and you didn’t know it. lol.

- If you are storing more fat in your upper back and armpit area your thyroid levels are stumpy and low.

So you will lose fat faster at some places than others, which of course depends on your hormonal profile

Another factor is vascularity, where blood vessels circulates swiftly and the extra blood flow you have to a particular area, the easier it is to muster fat and use it for fuel. This is why it is generally easier to get lean arms, shoulders and calves. Check out the lean body exercises in order to know more about the core exercises on how to target areas where massive fats are stored. Also, check out the Lean Body and Food Intakes to know more about functional foods that will help you to get lean.

LEAN BODY: CARDIO EXERCISES

In order to get a lean body, we must know the vital exercises in getting lean.

Cardio Exercises

In terms of exercise in order to get a lean body, you should perform about 30-45 minutes of cardio five times a week as soon as you wake up in the morning -- on an empty stomach.

When you eat carbohydrates, your body takes them and stores them as “glycogen” in the liver and in your muscles. Only when your muscles and liver are completely filled with glycogen will excess carbohydrates be stored as fat. While you’re sleeping, your body burns liver and muscle glycogen. Therefore, when you do your morning cardio before breakfast, you decrease stored glycogen rather than adding to it with food.

If you tend to put on fat easily, stick to high-intensity cardio such as the elliptical trainer or running. If you have trouble keeping your muscle mass, stick to low- to medium-impact cardio like speed walking on the treadmill.

For me, my lean body high intensity cardio is composed of:

20 mins. Walking as a warm-up. Then prepare yourself for 60 seconds walking, then transition to running (normal run) for 30 seconds, and last, shift to full throttle running for 12 seconds, then shift again to 30 seconds normal running then finally transition to 60 seconds walking. Repeat the process 4 to 8 times. Gradually increase the number of times along the process of your lean body program.

Note: Since the workout is very exhausting, it is recommended that it should be done 2-3 times a week. I prefer doing my HIITs after every workout. In addition, don’t forget you lean body core exercises at least three times per week. Keep your reps between 10 and 12 per set, which will ensure that you don’t build huge muscles, but that you really burn them out and fatigue them.


GET LEAN NOW!

LEAN BODY CORE EXERCISES

The lean body work out below is my sole pogram in losing weight. After doing this, I realized that this workout alone is very effective that I didn't need any work out program anymore to get a lean body or lose weight.


All right, off we go!


These lean body Exercises should be the added Abs Work Out every time you perform sets.


Lean Body Core Exercises:

Hanging leg raise: grip hold of a pull-up bar. Once you have a good grasp, little by little bring your knees up to your chest, and then lower them back down. The slower and more controlled the movement, the greater the advantage. This Exercise will also target your rectus abdominis, as well as your hip flexors.

Do 6-12 reps. Then rest for 60 secs.

Push Aways: Lie on your back with your hands on your chest, legs extended, feet raised on the floor. Alternately bring each knee towards your head then vigorously kick forward. Don’t let your feet touch the floor.

Do 6-12 reps. Then rest for 60 secs.

Two-Point Bridge: Get into standard Pushup position. Lift your right arm and left leg off the floor at the same time. Hold for 3-5 seconds. That’s one rep. Return to the starting position, then repeat, lifting your left arm and right leg this time.

Do 6-12 reps. Then rest for 60 secs.

Do these Exercises back to back.

These lean body Exercises should be performed every other day.


Day 1: upper body

Chest

Lean body Exercise #1- Day 1:

Incline dumbbell press: Sit down on an incline bench with the dumbbells resting on your lower thighs. Kick the weights to your shoulders and lean back. Position the dumbbells to the sides of your upper chest with your elbows below the dumbbells. Press the dumbbells up with your elbows to the sides until your arms are extended. Lower the weights to the sides of your upper chest.

Do 15 reps and immediately move on to the next Exercise.


Rest for 60 seconds and repeat both Exercises back to back.

Shoulders

Lean body Exercise #2- Day 1:

Dumbbell lateral raise: Grasp the dumbbells in front of your thighs. Bend over at the hips slightly with your knees bent. With your elbows slightly bent, raise your upper arms in front of you until your elbows and wrists are at shoulder height.

Lower and repeat for 15 reps, then immediately perform the next Exercise.


Do 15 reps, rest 60 seconds, and start the superset over with the dumbbell lateral raises. Do a total of two supersets.

Back to back

Lean body Exercise #3- Day 1:

Lat pulldown: Sit with your thighs under the supports and grasp the cable bar with a wide grip. Pull the cable bar to your upper chest. Release until your arms and shoulders are fully extended.

Repeat, and after finishing your set, immediately perform the next Exercise.

Lean body Exercise #4- Day 1:

Seated row: Sit on the platform with your knees bent and grasp the cable attachment. Position your knees with a slight bend. Pull the cable attachment to your waist while straightening your lower back. Pull your shoulders back and push your chest forward during the contraction. Release until your arms are extended, your shoulders are stretched forward and your lower back is flexed forward.

Do 15 reps, rest for 60 seconds and start over with the lat pulldowns. Do two of these supersets.



Day 2: biceps/triceps

Bicep/Triceps supersets

Lean body Exercise #1- Day 2:

Dumbell bicep curl: Position two dumbbells to your sides with palms facing in and arms straight. With your elbows at your sides, raise one dumbbell and rotate your forearm until it is vertical and your palm faces your shoulder. Lower to the original position and repeat with the opposite arm.

Continue to alternate between sides for 15 reps, then move on to the next Exercise right away.

Lean body Exercise #2- Day 2:

Dumbell tricep kickback: Kneel over the bench with one arm supporting your body. Grasp a dumbbell. Position your upper arm parallel to floor. Extend your arm until it is straight. Return and repeat. Continue with the opposite arm.

Rest for 60 seconds, and then start over with dumbbell bicep curls. Do three of these supersets.

Lean body Exercise #3- Day 2:

Rope tricep pulldown: Face the high pulley and grasp the rope at the bottom. Place your elbows at your sides. Extend your arms downward. Release until your forearms are close to your upper arms (with your hands no higher than your chest). Repeat.

When you are finished your set, do the next one immediately.

Lean body Exercise #4- Day 2:

Rope hammer curl: Grab the rope with your palms facing your body and stand straight up. Put your elbows at your sides and keep them locked there. Curl your arms up and try to touch your shoulders with your hands, keeping your wrists locked and your palms facing inward.

Slowly return to the starting position and repeat for 15 reps, rest for 60 seconds, then start over with the rope pulldowns. Do three of these supersets.


Day 3: legs

The following three Exercises must be performed in succession as a triple set.

Lean body Exercise #1- Day 3:

Hack squat: Lie supine on the back pad with your shoulders under the shoulder pad. Place your feet on the platform slightly higher than the base of the sled. Extend your hips and knees. Release the dock levers. Lower the sled until your knees are just short of complete flexion. Raise the sled back up by extending your knees and hips.

Repeat for 10 reps, then move on to the next Exercise.

Lean body Exercise #2- Day 3:

Leg extension: Sit on the apparatus with your back against the padded back support. Place the front of your lower legs under the padded lever. Position your knee articulations at the same axis as the lever fulcrum. Grasp the handles on the sides for support. Move the lever forward by extending your knees until your legs are straight. Return the lever to the original position by bending your knees.

Repeat for 10 reps and go to the following Exercise.

Lean body Exercise #3- Day 3:

Prone hamstring curl: Lie prone (face down) on the machine and hook your legs underneath the pad; the pad rests on the back of the ankle, below the calf. Raise the weight until it feels comfortable while holding on to the hand grips. Lower and repeat for 10 reps.

Rest for 60 seconds, and start over with the hack squat. Do three of these sets.

Though I didn't take any of those synthetic supplements. Stay posted for the review of supplements.

GET LEAN NOW!

Lean Body Now: Introduction to the Program

To explicate the logic behind this lean body program, first, remember that I lost 30 lbs in 4 weeks just by strictly following this program. I’m lazy and I managed to pull this through, so can you.

As I pointed out your first goal should be to lose fat. A lot of people in your condition (who want to drop a bunch of fat and add a lot of muscle) often try to do both at the same time (it doesn't work) or are at a loss regarding where to start.

In your case (a guy who is fat but wants to add a lot of muscle) it's always best to get lean first. Face it; you want to do BOTH lose fat and gain muscle. But both goals are fairly conflicting. So you will in due course have to center on each goal for a certain period.

So you will have to use up a few months losing fat, getting lean and a few months building muscle. The question normally is 'which one to do first?'

In your case it's a no-brainer: lose the fat! You do have some muscle underneath so it's not like you are a skinny beginner. And they are numerous benefits to getting lean first:

1. I truly accept as true that having a leaner body when you start a mass gaining phase, the enhanced results you'll get. It's fairly easy to explain: the leaner body you have, the more insulin-sensitive you become... the fatter you are, them ore insulin-resistant you'll be.

Why is that significant? Without being too precise with this, the more insulin-sensitive you are the better you'll be at zoning the ingested nutrients toward muscle tissue. Simply put, the more insulin-sensitive you are, the more of the food you eat will be used to put up muscle and the less of it will be stored as fat.

So the leaner you go down, the more food you'll be able to eat without getting fat...so the more muscle you'll be able to build! Fatter individuals become good fat-gainers because of their deprived insulin sensitivity. This is one of those bad things: the fatter you are, the easier it is to gain fat! Talk about a vicious cycle!

2. When you are lean, you can "notice" more easily how much muscle you are gaining. When you are lean, every pound of muscle gained will visually look like two! This is very encouraging and will assist you train harder and harder.

So I believe that it's fairly easy to see that in your case it is important to lose the fat and get lean fast first. Anyway, for those who just want to get a lean body, by following this program, it will take you there along the process.

When dieting, your body requires a darn good foundation to preserve its muscle mass. Most of your fat loss should come from your diet and your cardio, not weight lifting. Each component of your routine serves its own purpose. The purpose of weight lifting is what? To force your body to keep its muscle and not to lose weight!!!

Stay posted for the work out program

GET LEAN NOW!!!

GET A LEAN BODY NOW: OIL INTAKE

Get Lean Fast!

In order to get lean fast and lose weight fast, we must work hard.

Since our supply of carbs are limited, in order to lose weight we should use other sources of energy (aside from carbs) when working out. The source- unsaturated fat, since it dissolves and goes out from our body together with water.

Here are my preferred sources of fat:

Lean Body Oil Intake#1- Fish liver oil. When on a moderate fat diet to get a lean body, it is significant to supplement with a good fish oil supplement. Primarily because fish oils develop insulin sensitivity which makes you more of a muscle gaining than a fat storing (imagine a lean body). From a health viewpoint, fish oil is also significant to keep the relation of omega 3 in line with the omega 6 consumed in all the meat we consume. Fish liver oil is available as its absorption of EPA and DHA (the important fatty acids) is about 200% higher than in any other supplement. For utmost health and lean body composition benefits, I propose consuming at least 15g of fish oil per day. 20 grams is better and fat individuals who are insulin opposing should use as much as 30-40g per day.


Lean Body Oil Intake#2- Macademia nut oil. This oil has an innumerable health benefits which you also need when working out for a leaner body. It is related to olive oil in that regard, but it is steadier at high temperatures which makes it healthier cooking oil than olive oil. Among it's benefits are a diminish in oxidative stress (so it is an anti-oxidant), improvements in nervous system role, a diminish in several cardiovascular threat factors (clotting propensity, blood lipids, bad cholesterol) and a cutback in soreness (important if you are training hard). For cooking purposes I thus use either macademia nut oil or coconut oil (see later).


Lean Body Oil Intake#3- Olive oil. This type of oil has pretty much the same benefits as macademia nut oil but it is less steady (loses its benefits) when heated. I thus prefer to use it also in salads or mixed with a nightly protein shake. The logic behind that latest technique is to slow down the absorption of the protein all through the night so that you carry on when feeding a protein to your muscles while you sleep, even though you are not eating. Talking about a lean body.


Lean Body Oil Intake#4- Coconut oil. This is another great cooking oil (and it actually comes as a solid, much like butter). Even though is is a saturated fat, it does have quite a few health boosting benefits. It increases thyroid hormone creation which evidently helps you lose fat. It reduces the peril of colon and breast cancer. And the lauric, caprilic and myristic acids in the coconut oil have an anti-viral effect, which basically means that they help you fight illnesses (no one has ever got leaner and stronger when the are stuck to their bed with a bad cold and fever).

Get that lean body and lose fat NOW!

Have a LEAN BODY NOW: Food Intakes

So are you ready to lose massive amount of fat and get a lean body in 3-5 weeks? I’m sure you are. Here are the veggies that you can consume for the next 5 weeks of your life.

Remember, you’re going to eat neither for satisfying your self nor for pleasure. You’re gong to eat functional foods to GET A LEAN BODY. Here are the Only’s:

Broccoli. This green veggies is a great body conversion and health-enhancing food. It helps lower the threat of colon cancer and cataracts because of its high content of dithiolthiones and isothiocyanates which amplify the activity of the enzymes that help to detoxify carcinogens. Ounce per ounce it is higher in vitamin C concentant than oranges. Vitamin C lowers cortisol (a catabolic hormone that makes your belly- a no no if you want to get a lean body).

It is also higher in calcium than milk and other dairy products! It is one of the most significant source of vitamin A, which helps with body composition by distressing PPAR. It also helps lower estrogen (lower the risk of being a gay) levels by its high content of calcium-D-glucarate and indole-3-carbinol. It is also very low in caloric density, meaning that you have to eat a ton of it to get a lot of calories! As such it fills you up, masking hunger, without providing a significant amount of calories.

Cauliflower: Has a lot of the benefits of broccoli and is thus one of the few non-green veggies that I advocate.

Celery. I like celery because it's almost a negative calories food. By that I mean that it's so stiff to digest that you roughly burn more calories to fuel the digestive process than the amount of calories that the celery actually provides! It's also very high in hard to digest fiber, meaning that it provides a lot of bulk without providing you with much calories. It actually make your body lean because it doesnt bulk up.

The fibers in it also reduce the combined glycemic index of the meal by slowing down the entry of the nutrients in the bloodstream (because the celery slows down the digestion of the meal). When somebody is trying to lose fat, celery is thus one of the best foods you can eat.

Cucumbers. I like cucumbers because of their low caloric mass and their mild diuretic effect (which helps prevent water preservation). It's not they they provide a myriad of health benefit, but I personally like the taste and find that it makes my meals more appetizing. It also helps you to feel full, a good reason to stay lean.

Lettuce/salad. Again, this is a great bulking agent in that it fills up your stomach, making you believe full without providing a lot of calories. I advise a salad with olive oil and a casein/whey shake at night. The salad and oil further slows down the speed of absorption of the protein, diminishing the risk of entering a catabolic state while you sleep.

Lettuce, like all leafy green veggies is high in lutein which also has anti-cancer properties. Note that other veggies have a myriad of health benefits, but are not as effective during a fat loss diet because of their higher caloric density and lower fiber content.

When it comes to your source of Protein for muscle build up, you can only consume the Sirloin part of a Beef, Breast part of a Chicken, and Tuna meat(If canned, it should be in brine).

The ratio should be 2/3 cup of any meat combination and 2/3 cup of any veggie combination, which should be consumed 6 times a day.

Note that if you find it hard to adjust in your food intake, you can gradually decrease it by starting at 1 cup of any Meat or Veggie combination.

Spices: Salt, Black Pepper, Vinegar and other Spices. – No sauces!

Stay posted for the light workouts to get lean body fast.

Later.

GET LEAN IN WEEKS

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Get a Lean Body- Now!

Welcome to Get a lean body- NOW.

This blog will teach you on how to get lean in 3-5 weeks. With a proper diet and a moderate amount of discipline, I know you can do it. So let's start with my intro.

Off we go.

We reside in an amusing civilization. Never before has the idea of being in lean muscular figure been so pleasing. Not long ago, a muscular man or woman was looked at as some sort of a nut. Now, however, it's become the model: we admire our lean idols, from lean actors to lean athletes, for their hard, rippling, lean muscular bodies.


On the other hand, by no means has the general population been so pathetically out of shape. Obesity and all the health problems related to it are extensive, and you don't have to look very hard to see it.

So it probably shouldn't surprise us that more and more people are turning to “How to get lean programs” (My posts are free btw), weight training, dieting, and nutritional supplements to progress the way they look and feel. Physical training can be a very satisfying thing when done properly, especially when the proper diet and finest supplement protocols are used along with it. It's worthwhile because it can drastically change the way you look, you’ll look leaner, the way people see you, and how you feel about yourself. Believe me, I speak from experience.

3 months ago I was a rather tubby fellow, working in a Company where the word “diabetes” is unknown, I am inclined to gain massive amount of weight. Considering the fact that I’m into parkour, I was strong and flexible, sure, but my recovery rate is close to 0%. I do recover for 2 months, then after walking for at least 1km, my injuries come back.

5 weeks ago, something happened that change my perception in weight training. I underwent a complete transformation-to get lean fast, using the tough-love triad of hard training, proper diet, and defined supplementation, transforming my strong-but-cuddly 185-pounds into a lean and muscular pounds.

It was then that I began noticing a weird phenomenon: women actually started hitting on me.

And not just one or two, either. We're talking oodles. At the office, at my Social Circle, at bars, everywhere. Without really intending to (well, maybe just a little). I say this is a weird phenomenon because, except for the new physique, I was the exact same person who had been.

For the next few days, I’l be posting my program on HOW TO GET LEAN FAST!




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