Get Lean Workout to Cut Weight and Burn Fat

Published Categorized as Lean Muscle Workout

Are you looking for that get lean program? If you are then this is it. The following is a lean out program for lifters who are stuck in a rut or who are just looking for a change! The reps are not too high because you need to focus on strength and earning or keeping the muscle you do have.

You will not get huge off of this program because the meal plan is not too high in complex carbohydrates and there is only enough protein to be consumed for a slight gain in muscle, but mostly a maintenance amount to help you keep what you already have. The idea behind this program is to eat clean, workout mean, and get lean.

After about the first week you will notice your body taking shape already. Weeks two and three will be wonderful for the person who really sticks with the program.

Three Weeks To Lean!

The idea behind this program is to eat clean, workout mean, and get lean.

Meal Plan

Weight-Training Days

Protein Shake

1 1/2 servings

Coffee

1 cup

Water

1 glass

Protein Bar (or 1 protein shake)

1

Yogurt (or banana)

1 serving

Chicken

2 breasts

Potato (or 1 handful rice)

1 medium

Vegetables

1 serving

Protein Shake

1 1/2 servings

Apple (or protein bar)

1

Chicken (or turkey)

1 breast

Vegetables

1 serving

Potato

1 small

Protein Shake

1 1/2 servings

Cardio Days

Protein Bar (or protein shake)

1

Oatmeal

1/2 handful

Chicken

2 breasts

Vegetables

1 serving

Protein Shake

1 1/2 servings

Apple

1

Chicken (or turkey)

2 breasts

Vegetables

1 serving

Protein Shake

1 1/2 servings

Guidelines

  • Water only, no diet sodas or juices
  • Never miss meals
  • You can have one cheat day per week only

Three Weeks To Lean!

During this program do not drink diet sodas or juices, just water.

Workout Plan

The following is your 3 Weeks To Lean Workout Plan:

Week 1

Note: Pick a weight you will get good burn from 70% of the way through the set.

1

+ 6 more exercises

1

+ 6 more exercises

1

+ 9 more exercises

Week 2

Note: Pick a weight you will get good burn from 70% of the way through the set.

1

+ 7 more exercises

1

+ 9 more exercises

1

+ 9 more exercises

Week 3

Note: Pick a weight you will get good burn from 70% of the way through the set.

1

+ 7 more exercises

1

+ 9 more exercises

Conclusion

This 3 week plan should get you going in the right direction! Make sure you get at least eight hours of sleep at night and a nap in the afternoon if possible. Try to keep stress to a minimum and get your life and workouts structured so your mind will be clear to stay focused on your workouts.

If you fall off the wagon with your diet, then jump right back on and never give-up!

Source

Leave a comment

Your email address will not be published. Required fields are marked *