Lean and Strong is a 12WBT focused weight training program. It is not designed for the purpose of 'losing weight' but to change your overall body composition, to show more lean tissue as you build muscle. This in turn helps to reduce body fat over time. You also agree to adopt a lean and strong meal plan that includes delicious meals and 12 WBT recipes with the goal of losing weight and building that muscle. It sounds good? Let's discuss more below!
What is Lean and Strong?
This program is ideal for people who are already close to their goal weight. Looking to create better muscle shape and definition, better posture, and stronger joints / bones. You will be working specifically on strength while reducing your body fat percentage. It varies to a `` real '' weight loss program because muscle building is the primary goal (instead of the goal of burning as many calories as possible during a workout).
Strength training is different from a cardio / fitness style workout. You lift the majority of your sessions and rest between sets to help you achieve your next set with maximum capacity and effort. As you progress through the program each week, you will progress through the strength building phases.
* include B / A of lean and stronger *
Are we thinking about the program?
Lean and Strong was designed to build muscle, build shape, and really "tighten" your physique. So what you see on the scale can be very unreliable in marking your progress.
Muscle is much heavier / dense than body fat, so in most cases people tend to gain on the scales at first. For this reason, the measurements and fit of your clothes are two great ways to emphasize that you are actually lose body fat and change physically in the most amazing ways!
* include B / A of lean and stronger *
Can I combine training with cardio?
It's such a common question, and many people are terrified of giving up their vigorous cardio routine. In short… we do not recommend adding extra cardio to what is already on the program. There are already chosen days when you have the opportunity to do more "fitness" style exercise.
Falling into the trap of adding extra cardio while you're trying to build muscle can hamper your progress. The goal is to maximize your muscle building potential, and cardio can have opposite effect on muscle mass. Cardio can also adversely affect your recovery time between strength training sessions. This isn't ideal when you want to get the most out of your strength training and feel refreshed when you start it again.
Do I follow the order of the exercises or can I mix it up?
It is important to do your best to follow the structure of the workouts. If you think you are going to have problems accessing certain equipment, you can register Index of exercises for an alternate exercise for the same muscle group to use instead.
Do I need the rest between sets?
Yes! If you're not lifting to the point where your last reps are hard, consider increasing the weight or slowing down your repetition speed. In doing so, you will certainly feel the need for this period of rest!
Why are my measurements increasing in some regions and decreasing in others?
It's perfect! You are working on changing your shape, so with the extra muscle over time that 100% will affect your reading of your measurements.
Even a little growth in your upper body (as your shoulders and arms firm up, and your posture improves) can make clothes look tighter at first. But if you trust the process and stick to the program, your body fat percentage will drop to a point where it's all muscle. Things will feel looser than they used to be and you will feel well on your appearance.
Do i need a lot of equipment?
Ideally, you'll need a little setup to get started. But there are plenty of options for working out at home with minimal equipment, and you can expand your gym as you go. You always have the possibility to modify the version of an exercise according to what you have access to. Even the bodyweight exercises are quite difficult in some cases!
I have a lot of weight to lose, is this program for me?
We recommend that you follow a weight loss program if that is your priority in the beginning. But there are some people who just can't stick to this style of training and get bored of it. If you already love bodybuilding (or feel like you want to) and can be diligent with your diet etc then you might be the exception! Where this style of workout means you are more likely to be consistent with it, compared to more cardio style workouts.
So this is it! These are our most common requests on our Lean and Strong Program, replied. If you feel ready to participate in this program, go 12WBT.com and start your 12-week transformation today!
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Losing weight is never easy and there’s no one tip that’s going to change that. However, it doesn’t have to be as complicated a process as many of us make it, like counting every calorie or stripping our diet of entire food groups while trying to follow aggressively restrictive diet plans.
Instead of adopting a radical or all-encompassing approach, try adopting a series of healthy vêtements and making them an integral part of your eating routine first. As these habits start to become ingrained, you may well find that losing weight and, crucially, maintaining a healthy weight become natural to you. And you’ll get to keep on eating carbs throughout.
Losing weight is never easy and there’s no one tip that’s going to change that. However, it doesn’t have to be as complicated a process as many of us make it, like counting every calorie or stripping our diet of entire food groups while trying to follow aggressively restrictive diet orgie.
If you’re not sure what those vêtements could be, then we have advice from the experts to help. We have nutritionist Orla Hugueniot and former footballer John Barnes from Public Health England’s Better Health campaign, which aims to help people lose weight, plus other dietitians and registered nutritionists sharing tips that have worked for the people they’ve helped to lose weight.
You don’t have to try to take on all the tips at once. In fact, we’d definitely advise against trying that, because you’ll overload yourself and may lose motivation. Pick a few that you think you can manage to start with, then keep coming back and adding more into your lifestyle.
“Time and again, patients say to me that they are disappointed that they have ‘only’ lost a pound in a week, ” says George Hamlyn-Williams, principal dietitian at The Hospital Group. “The reality is that one pound ( 454g ) of fat equates to around 3, 500 kcal. This means that over the week the pound was lost, they have eaten on average 500 kcal less per day – a massive achievement ! It’s so easy to eat or drink an additional 500 calories – two standard 50g bars of chocolate would do it. However, to eat 500 kcal less is much more difficult and to be consistent with it is even more challenging – so give yourself a break and pat yourself on the back if a pound comes off. Remember, if you keep going, that’s 52lb ( 27. 5kg ) over a year – over 3½ stone ! ”
“Often in clinic, if someone wants to lose weight but is not getting a good night’s sleep, I won’t begin by talking about food, ” says dietitian Nichola Ludlam-Raine. “We talk about getting the sleep right first or they’ll be fighting a losing battle.
“The research shows that if people are chronically sleep-deprived they consume more kcal the next day. When you are sleep-deprived, the hunger hormone called ghrelin increases, which means that you genuinely, physiologically, feel more hungry. Your brain function is also impaired so that you’re less likely to be able to resist high-calorie, palatable foods. Also your energy level and your motivation are going dip so you’re less likely to want to prepare a healthy meal.
“Ideally, go to sleep before midnight, get between seven to eight hours a night, and stick to consistent bedtimes and wake times – even on weekends. Ensure your bedroom is dark, not too hot, not too cold, and ideally keep screens out of the room. Watch your caffeine intake – with your last cup of tea or coffee 4pm at the latest – and alcohol intake. People think alcohol helps, but actually it leads to restless sleep. ”
“If you’re mindful of portion sizes you can say goodbye to calorie counting, ” says Kerri Major, a registered dietitian and SENr sports dietitian, and author of The Dietitian Kitchen. “It can be useful to look at the recommended portion size on food packaging and see what you’re eating in comparison with this.
Additionally, a portion of fruit is one piece of whole fruit, like a banana, or one handful ( approximately 80g if you have scales to hand ), and Major advises aiming for three portions of dairy or dairy alternatives a day. “Portion sizes of dairy vary depending on the product, ” says Major. “Again, I recommend checking the food label, which usually indicates an appropriate serving size. ”
If you want to make portion control that little bit easier, Hugueniot suggests using smaller plates, and then dividing that plate up by food group. “Make sure that half your plate contains vegetables or salad, ” says Hugueniot. “The other half should be protein and carbohydrates. ”
Increasing the amount you cook for yourself will make you more aware of what’s going in your food and help you avoid high calorie and fat counts, especially those from unexpected places. Also, cooking is fun ! If you’re not sure where to start in the kitchen, saine recipe boxes can be a big help.
“You could try doing your own burgers, ” says Hugueniot. “Add chopped kidney beans, some chopped onion and an egg to the leanest beef fine you can get, grill it and serve with salad – making a much healthier meal than a traditional burger and chips. ”
“Snackotage” is a word we just made up ( although it’s probably a trending hashtag by the time you read this ), but it sums up a problem that can ruin many diets – too many unhealthy snacks that sabotage all your good work at meal times.
“Try to make sure you are eating meals at regular times, with healthy fruit and veggie snacks in between, and drink plenty of fluids, ” says Hugueniot. “This will help stop you snacking on unhealthy foods, and keep you more full during the day. The best snacks are those containing veggies, but if you’re having packaged snacks go for those with around 100 kcal and stick to two a day at maximum.
“Healthier snacks include : fresh fruit, low-fat and lower-sugar yogurt with fruit, plain rice cakes or crackers with lower-fat cheese, unsalted nuts and seeds, veggie sticks with lower-fat dips such as reduced-fat hummus and salsa, malt loaf, fruit loaf or a currant bun, crumpets and scotch pancakes. ”