Lee Labrada 12 Week Lean Body Program

12 Week Lean Body Program

Now that you’ve learn the principles of the lean body nutrition plan and you know what your workouts will look like you’re ready to
make the decision of start your 12 week lean body challenge.

Before you start day one they’re a couple things to take care of start by setting your goals and writing them down taking your before photos taking body measurements and planning a schedule for week one

 

What do I mean by setting your goals?

I mean that you need to decide on your goals for the next twelve weeks and then write them down it’s critically important
to write down your goals because it makes them real, but here’s a tip, pick realistic goals.

I can tell you right now that following the lean body program for twelve weeks you can expect to lose two or three pounds of fat per week safely, losing any more weight than that would put your body to starvation mode for cause you to lose muscle, instead you’ll be building muscle to replace the body fat that you burn off giving more overall strength in shape to your body I know that you’ll like the results when you see them.

So how are you going to see the results from this program?

You’re going to track your progress starting now. Start by taking a before photo,  something that will show you where
you are on day one so they can visually see the difference is at the end of week twelve here some tips on how to take your before photo.

Take your photo in a comfortable yet shape revealing clothing like the sports bra shorts for women and gym shorts for men.  You can also just use your bathing suit three photos.  One from the front one from the side and one from the back and try to get clear photos and good light, so you can really see the difference as the weeks progress you can even take these progress photos throughout the twelve 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.  You’ll also need to start off your lean body challenge by taking body measurements that means that
you’ll be measuring your body fat using body fat calipers you also be using the scale to weigh yourself and calculate how much lean muscle mass you are gaining and how much body fat you are burning and also the using a tape measure on your arms, upper thighs calves, waste, 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 calipers bodybuilding dot com if you don’t already have them.

It’s important to make sure your body fat And your total weight on the same day every week taking your measurements every Monday morning help you stay motivated by starting off the week 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 the fat calipers and multiply that by your body weight you also want to write down your measurements time of chart we could see the changes from week to week to download and print a blank chart from the page below.

Iif measuring your body fat seems daunting most jim staff and personal trainers will be able to assist you with us also make sure to write down the weights that your training with for every workout your strength is going to be 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 staying motivated if you can see it on paper and other great resource to use during your twelve week lean body challenge is bodyspace you can sign up for a free bodyspace account com bodybuilding dot instantly connected thousands of people were making their fitness goals a reality with the bodyspace community you’ll have instance support from other people doing this challenge with you can get feedback on your progress keep track of your workouts and record your body measurements online let bodyspace help keep you accountable from start to finish appearing body counts and celebrate your success with the bodyspace community.
Now there’s not much left to do before you start day one of your lean body challenge remembered a planned for your lean body melas can schedule a time to do your first workout you’ll get all the details for your workouts in the following episodes and i’ll continue to give you all the tips and tricks that you need to succeed right now just focus on your decision to change your life that one step should make you feel pretty good in the next step is to do it don’t let this moment overwhelm you and don’t put it off just simply get started using the
information that we’ve given you approach in on a day-to-day basis and you’ll see results in no time you can find all these charts to download and print on the page below don’t forget to also check out your week one meal plan and our rescipies guide that’s it for your tips and tools make sure it checked out the other  overview episodes before starting twelve-week lean body training