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Get Lean: Permanent Physique Transformation ©2013 Top Form Fitness Josh Hewett, BA Kin, Certified Personal Trainer
All rights reserved. Brief excerpts may be reproduced for review purposes, but other reproduction requires written permission from Josh Hewett. Please contact us at Top-Form-Fitness.com for more information. The information in this document is presented in good faith, but no warranty is given, nor results guaranteed. Since we have no control over physical conditions surrounding the application of information in this book the author and publisher disclaim any liability for untoward results including (but not limited) any injuries or damages arising out of any person’s attempt to rely upon any information herein contained. The exercises described in this book are for information purposes, and may be too strenuous or even dangerous for some people. The reader should consult a physician before starting this or any other exercise program. When purchasing products from Top Form Fitness, the purchaser understands the risk associated with using this type of product, and the purchaser understands the risk associated with following instructions from related products, and agrees not to hold Top Form Fitness and its representatives responsible for injuries or damages resulting from use without proper supervision. This resource and its authors accept no responsibility for any liability, injuries or damages arising out of any person’s attempt to rely upon any information contained herein. Consult your doctor before beginning training. The authors and publisher of this course are not responsible for problems related to the equipment you use to perform these exercises. If you experience acute injury or persistent, chronic pains, consult a licensed health practitioner. Nothing in this document can be considered a substitute for qualified medical advice.
Table of Contents
Introduction ………………………………………………………..............................…… page 4
Who the heck am I?.....................................................................................................page 6 Getting started............................................................................................................page 8
Get Lean Nutrition
6 Basic Nutrients.......................................................................................................page 12 Calorie Counting....................................................................................................... page 16 The power of keeping a food journal.............................................................................page 20 Government food guides will make you fat................................................................... page 21 Master your metabolism............................................................................................. page 23 Harness your hormones..............................................................................................page 23 Glycemic Index and Glycemic Load...............................................................................page 25 We all need more vegetables and fruits.........................................................................page 27 NOT Milk?.................................................................................................................page 29 Going against the grain...............................................................................................page 34 Get Lean recommended foods......................................................................................page 35 Get Lean Nutrition Guidelines......................................................................................page 36
Get Lean Training Program
The Get Lean Training Principles...................................................................................page 48 Strength Training ............................................................................................page 51 Cardiovascular Training.....................................................................................page 57 Flexibility Training............................................................................................page 59 The Get Lean Training and Nutrition Program.................................................................page 62 Adaptation Phase.............................................................................................page 64 Metabolic Drive Phase.......................................................................................page 88 Metabolic Conditioning Phase...........................................................................page 111 Recovery Phase..............................................................................................page 120
Get Lean Mindset
4 Keys to Mental Conditioning.....................................................................................page 124
Get Lean Lifestyle Habits ..................................................................................page 129
Get Lean Core Principles ............................................................................................page 129
and hard work. despite all of the interest. attention. and energy directed at this issue. or want to increase your lean tissue and improve your body composition. if you are a lean. and introduce you to a structured exercise and nutrition plan for transforming your body. is interested in improving their body composition. The purpose of this book is to outline the most effective principles for attaining permanent “fat loss”. obesity is still on the rise Note: Weight loss is not necessarily the same as fat loss. weight loss plans. to the serious athlete. Josh Hewett www. In fact. and amazing results in “just minutes a day”. determination. it’s hard to know what to believe or where to start. and fat burning supplements appearing on the market every day. and energy directed at this issue. to the general fitness enthusiast. unrealistic promises. With so much misinformation out there on this subject. attention. Unfortunately.com 4 . as I shall explain later. with new fad diets. Some marketers are willing to tell you just about anything to sell you their products or services. there is no “Magic Bullet”… just science. Everyone from the busy parent looking to reclaim their body. abdominal toning products. The fact is. fit and healthy individual in North America you are in the minority! Unfortunately. obesity is still on the rise. I’d like to congratulate you on taking action towards your goal of reducing your body fat and getting the lean. despite all of the interest. Whether you are extremely overweight. including exaggerated research results. With such a strong interest in fat loss it has become a huge industry in North America. “fat loss” (or “weight loss”) has been the single most predominant health and fitness objective that I’ve encountered. toned physique you deserve! During the last 20 years that I’ve been working in the fitness industry.1 INTRODUCTION Get Lean: Permanent Physique Transformation Welcome to the Get Lean: Permanent Physique Transformation program.getleanbook. just have a few pounds to lose. pills marketed as magic bullets.
• • • • Understanding your metabolism How certain types of food and exercise affect your hormones Fat loss foods vs belly-building foods Get Lean nutritional guidelines 2. Mental Conditioning 4. The Get Lean Training Program Understanding the most effective and efficient exercise strategies for losing body fat.This program will cover: 1. The Get Lean Nutrition Plan How to progressively shift your eating habits to get your metabolism to work for you. • • • • Adaptation Phase Metabolic Drive Phase Metabolic Conditioning Phase Recovery Phase 3. but by changing the factors you can control everyone can make a significant physical transformation. you need to identify and correct the causes of excess body fat. including: • • • • • Excessive calorie intake Poor quality nutrition Unbalanced eating habits Inactivity Unhealthy lifestyle habits Genetics do play a role. Most people understand how important exercise and smart eating habits are in order to maintain Josh Hewett www.com 5 . Lifestyle Factors It’s time to GET LEAN! To get lean and stay that way.getleanbook.
But this is not the case. Let me assure you that proper nutrition and exercise (along with certain lifestyle changes) are STILL the solution to losing fat permanently and reclaiming your physique. I’ve had the opportunity to help hundreds of people reach their fitness and fat loss goals. I found myself focusing more on my family and helping my clients get in shape. home owner and running my own business. One day I looked at myself in the mirror and was shocked at what I saw. and certified fitness professional. my greatest learning experience came when I had to learn to help myself. I have a degree in Kinesiology. techniques. There was a soft. However. and I was getting much less sleep than usual. I had much less energy than I previously had.com 6 . spending less time preparing my meals. I understand all too well how challenging it can be to stay in shape with the increasing demands of work. As a father. several training certifications. and spending less time managing my own fitness. When I turned 40 I noticed this change in my lifestyle was catching up to me. It became easy to miss a workout or skip a meal here and there. and my immune system had become weaker… I would catch every cold that came my way. my priorities began to change. There was a soft. You might assume that it’s easy for me to talk about getting lean because I’m a personal trainer. tired. and a busy lifestyle. but they are inundated with so many different diet and exercise programs and there are so many weight loss myths floating around that it becomes difficult to know what to believe. and information in this book will help you achieve your fat loss goals Who the Heck Am I? Let me tell you a little about myself and why you should listen to me when it comes to getting lean and reshaping your body. public speaker. One day I looked at myself in the mirror and was shocked at what I saw. “energetic” four year old daughter at home and a growing business to manage. As an author. and it was starting to show. I’ve also been fortunate to have learned from a number of other experts in the industry. With a beautiful. with over 10 years running my own personal training business. The principles. so I must have “always been in shape”.healthy body weight. family.getleanbook. out-of-shape guy with a pot belly looking back at me. former strength athlete. tired. and 20 years of experience in the industry. out-of-shape guy with a pot belly looking back at me Josh Hewett www. I was training with less intensity.
and more energized than I’ve ever been. can you imagine how that felt? It was my business to help clients improve their fitness and now I had clients who were in better shape than I was! To say I was disappointed in myself would be an understatement. sharing ideas and information with other experts in the industry. sculpted physique with a solid midsection. I built from my own experience and education. I know that anyone who has shared this experience at some point in their life will agree that it’s not a happy realization. and go about your daily life with more confidence and energy! Josh Hewett www. taking courses reading as much as I could on the subject. This book is more than just a training resource for those who only want to get in a little better shape. I needed a solid..com 7 . This is what motivated me to create Get Lean: Permanent Physique Transformation. you can completely transform your body and develop a lean.To inspire others one needs to become a role model.. I was an “out of shape” personal trainer. Today. I know that I’m doing something good for myself and that reflects on everything else I do in my life. I am proud to say I’m in the best shape of my life! Now I am leaner. After testing a variety of nutrition and training methods on myself and my clients. I began doing more research into the most current techniques and strategies for reducing body fat while maintaining or gaining lean tissue. healthier. the main reason I continue to eat and train the way I do is because I know it makes me a better person for my family. I developed a system that is not only effective but also sustainable over the long term. I knew it was time to make some changes. How did this happen? To be successful at whatever it is you do I believe it is important to lead by example.Now. If you are willing to dedicate yourself. I looked beyond the mainstream fitness trends and explored more cutting edge. But the biggest reward for me is that I have demonstrated that it can be done and my clients are now experiencing similar results. But to make matters worse.getleanbook. and invest the effort to follow the nutrition plan and training program that I’ve described for you in this book. A way of exercising and eating that takes into account a busy schedule and considers how our hormones change as we get older. Ultimately. unconventional approaches. repeatable system for myself and my clients that could consistently get results. at 42 years of age.
com 8 . There are numerous studies showing that people who take the time to quickly write their goals down on paper are at least 5 times more likely to achieve them. Make sure you have a strong social support network you can depend on. Make sure you have a strong social support network you can depend on I’ve included a Readiness for Change Questionnaire as a complimentary training resource to help guide you in this process. So get a pen and a sheet of paper right now and take a minute to write out your goals. Be sure to put your goals down on paper. Don’t listen to that inner critic! You need to become your own biggest cheerleader and continuously motivate yourself with positive self-talk. This will hold you to a higher standard and increase your chances of being successful. Sometimes any sort of change in your life can seem intimidating. and once you decide to embark on a path of self-improvement you may encounter all kinds of obstacles. Also. I know many of you lead full and busy lives. once you’ve committed to your goals tell someone about it right away and ask them to hold you accountable.getleanbook. Josh Hewett www. self-defeating thoughts creep into your mind. There are a number of things you can do to overcome these obstacles. As you work toward your goals you may start to have doubts or negative. Some of you may have a long journey ahead of you to achieve the body you desire.Note: Changing your appearance is not only a physically healthy choice. try to separate yourself from negative people and influences whenever possible. but is also an emotionally healthy choice. Getting Started on the Get Lean Lifestyle Like myself. Don’t keep it a secret. This can mean the difference between success and failure.
but promise to pursue them right after they take a vacation on a little place called “Someday Isle”. Josh Hewett www.com 9 . And start now. Regardless of what your goals are.I discuss mental conditioning more in the Get Lean Mindset chapter. decide that you are going to achieve them no matter what. but the main thing to remember is that you CAN control your own thoughts. It just takes practice. Brian Tracey did an excellent job of describing how many people let their dreams turn into “pipedreams”. like any new skill does.getleanbook. He explained how many people have goals and dreams.
& why it’s not their fault. Regardless of what your goals are. it’s time to take charge and start making some real changes in your life. The language they use on this island is something like this: “Someday I’ll get back in shape…” “Someday I’ll lose this extra weight…” “Someday I’ll take charge of my health. the challenges they face. Start expressing your goals in terms of “I WILL” and watch your body and your life transform.com 10 .getleanbook.” That’s why they call it “Someday Isle.” As tempting as it might be to visit this island. And start now Josh Hewett www. decide that you are going to achieve them no matter what.What do they do on this island? They complain about the obstacles in their path.
but your sculpted abs are made in the kitchen. and to produce energy for movement and mental work. or at least not enough of the right ones. what you eat & drink provides the basic building blocks for your entire body Considering the importance of nutrition. As a skinny teenager with a raging metabolism. If you have poor nutrition habits you are providing your body with “faulty building materials”. attractive piece of architecture with inferior materials. what you eat and drink provides the basic building blocks for your entire body. When I first started lifting weights I thought that as long as I was working out I could eat pretty much whatever I wanted. when it comes to losing body fat. Your nutrition habits are not only fundamental for managing your body composition.2 GeT LeaN NUTRITION “You can’t out-train a bad diet.com 11 . First let’s take a quick look at the six basic nutrients we get from our food and drink. However. but they are also the key to maintaining good health. especially considering my primary mission at that time was to gain weight and put on some muscle mass. as time went on I started to realize that my physical transformation depended as much on a smart nutrition plan as it did on an effective training program. The food you consume provides your body with the nutrients it needs to repair and rebuild your body’s cells. at least 75% of your success is related to nutrition. In my experience.” This is a fact I wish I had understood earlier in my training career. Exercise is important. it will be useful to get a better understanding of it. The old saying “you are what you eat” is actually pretty close to the truth.getleanbook. You can’t build a solid. it seemed I could get away with shovelling as much food as I wanted down my throat. The old saying “you are what you eat” is pretty close to the truth. Josh Hewett www.
blood. hair. poultry. Certain amino acids are necessary for keeping us alive (called Essential Amino Acids). Carbohydrate. Fat. skin. Thermic Effect of Protein Josh Hewett www. and eggs. This is certainly beneficial if your goal is to become leaner. organs. are high in protein. and building muscles. Amino acids are basically building blocks your body uses for functions such as replacing old cells.getleanbook. and Water. and carbs all contain calories. nails. Protein provides four calories per gram and is made up of amino acids used to carry out functions vital to life. Essentially that means that the process of breaking down protein during digestion can actually increase energy expenditure and elevate your metabolism slightly. meat. but as I will explain later there are some potential concerns with consuming too much dairy if your goal is to get leaner. and enzyme formation. The primary nutrients we will be focusing on related to reducing body fat and increasing the metabolism are the macronutrients.6 BASIC NuTrIENTS The Macronutrients There are two broad categories of nutrients which are the macronutrients (that are required in larger amounts) and the micronutrients (needed in smaller amounts). and other tissues. Protein also takes part in hormone.com 12 . fat. Protein. Dairy is also relatively high in protein. These include Protein. Protein: The Most Thermogenic Nutrient Foods such as fish. antibodies. Protein also stimulates the production of the hormone Glucagon which causes fat cells to release fat into the blood for use as energy. Another interesting thing to note about protein is that is has a higher Thermic Effect than any of the other nutrients.
Josh Hewett www. This will be explained in greater detail later in this chapter. Whole wheat and other whole grain / multi-grain foods are often lower on the Glycemic Index as well. Aside from a couple of specific exceptions. Although all carbohydrates ultimately breakdown in the body to glucose. releasing sugar into your blood fast which causes a sharp increase in insulin as well. This rapid spike in energy is typically followed by fatigue and hunger. and fibre. however there are potential issues with including too many grains in your diet.com 13 . with less impact on your insulin levels. antioxidants. and also provide four calories per gram. especially when trying to lose body fat. There are two basic classes of carbohydrates that we are concerned with: High Glycemic Index Carbohydrates and Low Glycemic Index Carbohydrates The Glycemic Index relates to how the carbohydrate foods affect your blood sugar. it is the complex carbohydrates that contain micro-nutrients. resulting in a long slow release of sugar for sustained energy. Carbs that are high on the Glycemic Index (High GI) are often called “simple carbs” and break down quickly. Low GI carbs are also referred to as “complex carbohydrates” and they break down more slowly. most if not all of the carbohydrate foods you consume should be low glycemic in order to maximize your fat loss efforts.Carbohydrate: The Quick Energy Nutrient Carbohydrates are primarily used as a source of energy for the body. We will discuss the significance of insulin shortly.getleanbook. most if not all of the carbohydrate foods you consume should be low glycemic in order to maximize your fat loss efforts A simplified list with some examples of Low GI and High GI Carbohydrate Food is included as a reference for you later in this book.
Nuts and Seeds (Flax seed oil) . such as cholesterol regulation. Fat is also a far healthier and more effective source of energy than carbohydrates. vitamin absorption. improved heart health. Unfortunately this stigma around fat has overshadowed the many positive functions of this nutrient. even consuming some saturated fat and cholesterol in moderation is healthy and necessary. Fat also performs many other functions in the body. blood sugar regulation.Avocado . and increased metabolism. In fact. hormone production. Fat is necessary for maintaining good health and a healthy body weight Some examples of some healthy sources of fat to include in your diet are: . but by restricting your consumption of fats you will also sabotage your efforts at reducing body fat.Whole eggs .Farry fish (ie: Salmon) . and certain fats (called Essential Fatty Acids) are necessary for sustaining life.Olive Oil “Don’t Fear Fats!” Josh Hewett www.com 14 . I keep hearing people talking about how bad excess fat is in your diet. I still consider it to be the most misunderstood nutrient. reduced inflammation. Fat is necessary for maintaining good health and a healthy body weight Less fat in your diet does not actually lead to less fat on your body. improved brain function.Coconut Oil . It may seem counterintuitive. The key message here is that less fat in your diet does not actually lead to less fat on your body. and even some fitness experts still recommend severely reducing fat intake in order to lose weight. providing nine calories per gram. Without enough healthy fat in your diet (particularly the essential fatty acids such as Omega 3 fats) you will not be able to support good health.Fat: The Most Misunderstood Nutrient Fat is an excellent energy source for the body. once you adapt your body to using fat as a fuel source.Fish Oil supplements .getleanbook. Despite so much new information now available about the importance of fat in your diet.
and after exercise. beverages high in sugar or caffeine can dehydrate you further and can interfere with your fat loss efforts. It’s a good idea to avoid drinking your calories. An average-sized person requires about 2 litres of water each day. Eating adequate amounts of fresh vegetables daily will also help keep you well hydrated. a good standard to follow is to drink one liter of water for every 50 pounds of bodyweight every day.com 15 . milk. which you will be once you start following the Get Lean Training Program. during.Water: The Most Important Nutrient The most important nutrient for the human body is water. An average person can live for over a month without food but not much more than a week without water. Also remember to drink plenty of water before. transport essential nutrients to our cells. maintain lean tissue. Most of your fluid intake should come from zero calorie beverages such as pure water or green tea. and remove waste products from our cells. Most of your fluid intake should come from zero calorie beverages such as pure water or green tea. sports drinks. Josh Hewett www. improve brain function. alcohol. and to reduce your consumption of juice. improve digestion. Approximately two-thirds of a person’s body weight is water. If you are physically active.getleanbook. pop. Water is necessary for practically every bodily function Staying well hydrated will help increase fat loss. our brain and muscles are more than 75 percent water. However. and other sugary beverages. reduce joint pain.
A step by step plan for accomplishing this is outlined in the next chapter: The Get Lean Training Program. especially vegetables and fruits. Minerals are needed for several body functions including building strong bones. this should be done gradually and progressively. gender.com 16 . That means you would need to reduce (or metabolize) an extra 500 calories each day. So How Much Do I Need? CALorIE CouNTING: One of the most basic and most important principles of reducing body fat is to consume fewer calories than you are expending. Keep in mind this will vary from person to person. by making small consistent changes in the way you eat and exercise. and are used to produce hormones. As a general guideline. Josh Hewett www. so in order to lose 1 pound of body fat each week you would need to create a deficit of at least 3500 calories per week. and activity level. However. and there is an insane amount of research now demonstrating the huge health benefits of vitamin D. weight. depending on their height.getleanbook. transmitting nerve signals. It is a good estimate to start with. age. Both vitamins and minerals help enzymes perform their functions during metabolism. Juice Plus+ is simply concentrated vegetable and fruit nutrition. Vitamins help to convert food into energy and living tissue. but if you find you are not losing body fat you may need to further reduce your daily caloric intake slightly to create a calorie deficit.THE MICroNuTrIENTS Vitamins and Minerals: Healthy Metabolism Nutrients Although we need only small amounts of them. For most people a vitamin and mineral supplement is recommended but the best way to properly absorb these nutrients is to get them from whole food or whole food concentrates. It is estimated that one pound of fat contains over 3500 calories. If you follow a well-balanced nutrition plan the vitamins and minerals you need can be found in the food you eat. Two supplements I take myself and recommend to most of my clients are Juice Plus+ and Vitamin D3. your goal should be to consume approximately 10 to 14 calories per pound of your “lean” bodyweight daily. Vitamins and minerals are nutrients needed for growth and good health. maintaining a normal heart beat. the micronutrients are also essential to maintaining a healthy metabolism.
which can occur on very low calorie diets. but at a slower rate while risking other health issues related to blood sugar.getleanbook. a 200 pound man would take in about 2000 calories on his rest days (200 lbs x 10 cal) and up to 2800 calories (200 lbs x 14 cal) on his training days. and creating a fat burning calorie deficit on your less active days (I call these Protein Days). how do you think your results would compare to eating the same 2000 calories from fish and green veggies divided between 4 balanced meals? You may still lose weight on the “cake diet” if you are in a calorie-deficit. hormones. right? If that’s the case. Although many fitness professionals will argue that this is all that is required. Beyond “Calories In Vs Calories out” So the key to losing body fat and staying lean is simply a matter of “calories in versus calories out”. For example. and how much fat you have to lose Josh Hewett www. and your immune system. I believe it is an over-simplification of the physique transformation process. and counting calories alone does not take into account the affect your food choices have on your body. your results will be limited and potentially short-lived if you focus only on “how much” you eat and exercise. Well. Although creating a calorie deficit is the most important principle. The rate at which you lose fat is dependent on how tall you are. all you need to do to improve your body composition is exercise more and eat less. and your hormones. digestion. if you only consumed 2000 calories per day but your entire caloric intake was only from cake (with double icing… mm-mm!) and you ate it all in one huge binge meal at midnight. It can also help to prevent your metabolism from slowing down. For example. when you eat. without considering other important factors such as “where” the calories are coming from and what form of exercise you choose. The point is that not all calories are created equal. and on your training days you can consume closer to 14 calories per pound.com 17 .On your less active days try to keep your caloric intake around 10 calories per pound of bodyweight. This “zig-zagging” of your calorie intake allows you to continue to lose body fat while maintaining lean tissue by providing you with the nutrients and calories you need for energy and recovery on your training days. how you exercise. metabolism. Simple. your metabolism. not necessarily. The truth is there are other important aspects to consider such as what you eat.
The Ideal rate of Weight Loss Based on How Much Fat You Need To Lose Amount of Fat To Lose rate of Fat Loss Above Average Body Fat Average Body Fat Below Average Body Fat 2lbs (or more) per week 1-2lbs per week 0.Also.com 18 . Therefore. The generic recommendation of 2 pounds of fat loss per week. is based on an average person of average height with an average body fat percentage. Let’s look at some of the other factors that influence fat loss. The above is important to consider when you compare your fat loss efforts to others with very different body types. A person with only a moderate amount of fat to lose (eg: 30lbs) can expect to lose it at a rate of about 1 to 2 pounds per week. If you are 6’ 6”. it’s important to know how much of each nutrient you should consume each day in order to reach your fat loss goals. you have the potential to lose fat more quickly than someone shorter than you. and over 30% body fat.5-1lb per week Now let’s look at this chart more closely: Someone with an above average amount of fat to lose (eg: over 100lbs) should aim to lose it at a rate of at least 2 pounds per week. Even slight dehydration can hinder your body’s ability to metabolize fat.getleanbook. larger frame. there are ratios that I have found to be the most effective for myself and the majority of my clients. Someone with a minimal amount of fat to lose (ie: 10lbs or less) may find it challenging to lose it any faster than ½ to 1 pound per week. but this average person does not exist. The most important nutrient to consume when you are trying to get lean (or for any fitness goal) is water. fat loss is scalable to your height and your body fat percentage. at least at first. even 2 pounds per week might be unrealistic for you. someone with significantly more body fat will typically be able to lose it faster initially. However. Macronutrient ratios Now that you have a basic understanding of the macronutrients and approximately how many total daily calories you need. if you are 5’5” at 20% body fat. In addition. We are all unique individuals and results may vary. In addition to Josh Hewett www. by creating a daily 1000 calorie deficit. the rate at which you lose fat is dependent on how tall you are. you should be able to safely lose over 3 pounds of fat per week. That is. Although the ideal amount of each nutrient will vary depending on the individual. and how much fat you have to lose. It’s a decent recommendation. if you have a taller.
your carbohydrate intake will vary depending on your activity level. The remainder of your calorie intake will be made up of healthy fats.getleanbook. which are essential for you to lose body fat and keep it off. You will need to consume fewer carbohydrates on the days you are not working out (I call these Protein Days). and carbohydrate. The approximate ratios are as follows: Macronutrient Calorie Ratios (%) Type of Day Protein Fat Carbohydrate Workout Day Protein Day (Rest) 35 45 35 45 30 10 Josh Hewett www. On Protein Days (the days you are not performing a resistance training workout) you will remove ALL carbohydrates from your diet except for green vegetables and slightly increase your protein intake. This will also account for the lower calorie intake on your rest days. The next most important nutrient is protein. Protein is a metabolic trigger. fat. Essentially. and consuming adequate amounts of quality protein can help elevate your metabolism and improve your body composition During the Get Lean program you will be introduced to Carbohydrate Cycling. and consuming adequate amounts of quality protein can help elevate your metabolism and improve your body composition. Water contains no calories so while it is important we will set it aside for the moment in the following calculations. You want to aim for at least 1 gram of protein per pound of body weight every day.com 19 . You will learn more about Carbohydrate Cycling in the next chapter. and increase your carb intake on your Training Days. Let’s start with the broad view and work down into the details. The reasons for these values will be described later. To break this down into the three macronutrients. It is so important to stay well hydrated during this program.the numerous health benefits of drinking water. it can also help control your appetite. The remaining daily calories will be distributed between fat and carbohydrates. This will force your body to metabolize fat as its primary fuel source. and to try to drink about a liter of water for every 50 pounds that you weigh per day. protein. we use macronutrient ratios. Protein is a metabolic trigger.
800 calories per day. However. On active workout days this individual should consume about 14 calories/lb or 2. exercise. it is important to understand that each nutrient is processed by the body differently. I strongly recommend that you keep a food journal. These resources can be very useful.com 20 . There are several free online nutrition journals you can use that will also help you track your macronutrient ratios and total daily caloric intake. finances.getleanbook. Josh Hewett www.000 calories. and how much of each nutrient you typically eat. Consequently. or just a simple note pad. whether you use the sample Nutrition Journal page included with this book. it is necessary to look at each of them in considerably more detail. The Power of Keeping a Food Journal Studies have proven that when you record and track your progress toward any goal (whether it is related to nutrition. With this additional information we will be able to structure an eating plan that meets our overall objectives. or an online food journal. On rest days he should consume 10 calories/lb or 2. Given the total daily calorie guideline this implies the following distribution of calories across macronutrient types: Daily Calories by Macronutrient Type Type of Day Protein Fat Carbohydrate Workout Day Protein Day (Rest) 980 900 980 900 840 200 Given that the calorie content per gram for each macronutrient is as follows: Protein Carbohydrate Fat 4 cal/gm 4 cal/gm 9 cal/gm This allows us to determine the daily quantity of each nutrient type: Daily Consumption of Nutrients (Grams) Type of Day Protein Fat Carbohydrate Workout Day Protein Day (Rest) 245 225 108 100 210 50 This provides us with general guidelines on how to structure a nutrition plan that will result in low body fat.Let’s use the same example of a 200 lb man to illustrate the process. etc) you greatly increase your likelihood of success. to help you get a better idea of how many calories you are actually consuming. at least initially.
it’s not really necessary to be this technical with your “numbers-crunching” all of the time.DailyBurn.com www. Government Food Guides will make you fat! You may have noticed that my nutritional recommendations are considerably different from those of the government food guides (such as the US Food Guide Pyramid or Canada’s Food Guide). This will give you a realistic measure of approximately how many calories you are actually consuming on average and help you establish a baseline from which to plan. However. You can always refer back to the nutrition journal every couple of weeks to make sure you stay on track.getleanbook. There is a reason the Get Lean nutritional recommendations vary so dramatically from these government food guides… their guidelines will make you fat! Josh Hewett www. it can be particularly helpful to track this information (using an online food journal) when you are beginning the Get Lean Program. Everyone is different and you will need to assess your own unique needs as you progress in the program. At that point you may not need to use your journal on a daily basis. This is why keeping a nutrition and exercise journal is so important. You can find me on there by searchin my username: topformfitness. you might be surprised at what you discover. Most of these sites offer smart phone apps to make it easy to track what you eat using your phone while you are on the go.com 21 .FitDay. with less than 20% from protein. Once you start entering the food you eat on a daily basis. Keep in mind that the nutrient ratios and calorie amounts I’ve recommended are simply guidelines. These food guides typically recommend that the vast majority of your daily calorie intake come from carbohydrates.MyFitnessPal.com Personally I use MyFitnessPal. As important as it is to count calories and measure your macronutrient ratios. Once you have been recording your food intake for the first few weeks you should have a good idea of what to eat on a daily basis.com www. especially in the early phase of this program. and suggest limiting consumption of fats. Take a few minutes now to check them out and choose one to set up an account with.Some of the nutrition journal websites that I’ve used myself and recommend to my clients include: www. and make small adjustments accordingly.
wheat boards. all suggested that our government food guide could contribute to weight gain.getleanbook. “Food lobbyists. and the high amount of carbohydrates. therefore. whether or not they benefit anyone else. as seen in their “Got Milk” ad campaign. but you would not survive if you stopped eating either protein or fat altogether. the main thing they have in common is that they are both heavily influenced by the various food lobby groups (ie: beef farmers associations. the portion sizes. In fact. Get Lean Nutrition Plan The Industry Food Guide Josh Hewett www. the portions need to be down-sized. and micronutrients. the dairy industry spends millions promoting consumption. etc) who have a vested financial interest in having the government encourage people to eat specific foods. Dieticians Leslie Beck and Samara Felsky Hunt. and you would need to consume fewer servings than recommended. Monsanto. As New York University professor Marion Nestle explains in her book Food Politics. are people who ask government officials to make rules or laws that will benefit their clients’ companies. Dr. You can live without carbs. especially when it comes to simple carbohydrate foods. David Butler-Jones. as well as Canada’s former Chief Public Health Officer. Many health and fitness professionals have publicly denounced these industry food guides for this very reason.” As an example. Some of the issues are related to the number of servings recommended. Although there are minor differences between the Canadian and US food guides.com 22 .Many government food guides are influenced more by profit rather than what is actually healthiest for the public. Although we do need complex carbohydrates as a source of energy. antioxidants. while there are Essential Amino Acids in protein and Essential Fatty Acids in fat. If you want to reduce body fat. fiber. there is nothing essential about carbohydrates. dairy boards. and even several mainstream industry experts are expressing concern. Cargill. it does not warrant being consumed in the quantities recommended.
Exercise routine: That is the focus of the next chapter .getleanbook. I am convinced by the evidence and my experience that the factors we actually have control over play a much bigger role. the government food guide may not be the best nutrition plan to follow. There are several things that affect your Metabolic rate. but I do think it’s an interesting concept. and small changes in your hormone levels can be the cause of big changes in your Josh Hewett www. I realize that may sound pretty far out there to many people. unless you want to continue to struggle with excess body fat. and feel. I have personally witnessed many people with so-called “bad genetics” lose significant amounts of body fat and keep it off using this program. can influence your gene expression. Hormones are POWERFUL chemicals.Eating Habits: That is the focus of this chapter . We are going to learn about two of them right now.com 23 . In addition. Regardless. and many people will just assume they have poor genetics (ie: the “fat gene”) simply because their previous attempts at losing weight failed. which will be discussed in the Get Lean Mindset chapter. think. Master Your Metabolism Understanding your metabolism is also important for successful long term fat loss. your mindset does play a crucial role in your physique transformation. . These processes require energy in the form of calories. The fact is that most people don’t really know for certain what they are genetically capable of. you may be able to virtually “change your genetics” by changing the way you eat. and even your emotions.Genetics: Although your genetics do influence metabolism as well as body fat percentage. hormonal control is also important. But what you’re mostly concerned about related to reducing body fat is how you can elevate your resting metabolism. Essentially you want to fire up your metabolic furnace so that you are ‘burning’ more calories and body fat on a daily basis. What is metabolism? Metabolism basically refers to the chemical processes that occur in the body necessary to maintain vital functions. Your body will break down the food you eat to provide those calories to meet your energy needs. exercise. and I’m not completely sold on the idea. including: .Hormones: There are several hormones your body produces that can have a significant effect on your body composition. You need to be careful not to use genetics as a crutch or excuse for not having the lean body you desire. In essence. there is now some radical research which suggests that your nutrition and exercise habits.To summarize. Harness Your Hormones Though calorie control is a must.
getleanbook. which you will learn in the next chapter. I prefer to call HGH the Youth Hormone. It is secreted primarily in response to the carbohydrates you consume. Insulin basically increases “fat storage” and prevents “fat burning”. Human Growth Hormone (HGH): The name “Growth Hormone” is a little deceiving. However. and increase fat burning hormones. as well as in response to certain types of intense exercise. This is one hormone we want to keep under control! The ideal way to control these hormones is to reduce your carbohydrate intake. hormones govern fat-burning.com 24 . If you can suppress hormones that lead to fat storage. and during periods of fasting (empty stomach). because it suggests that it will make you bigger. so that when your insulin levels are high.The Storage Hormone: Insulin is a “storage hormone”. Eat fewer carbs and insulin levels tend to moderate. Basically this hormone helps keep you lean as well as looking and feeling younger by metabolizing fat and rebuilding lean tissue. Insulin . Therefore. Elevated insulin levels will also inhibit the release of fat as fuel. These hormones affect specific processes in your body and work to keep the body’s natural balance in check (homeostasis). It is called growth hormone because HGH is highest during childhood and adolescence to support normal growth and development during these formative years. Josh Hewett www. your HGH will be low. once you have reached maturity it serves a different purpose. liver. your insulin level rises and the carbs are stored in muscle. which supports fat loss. you can expect to metabolize more body fat more efficiently. and FAT. An interesting thing to note about insulin is that it can suppress the production of HGH. Two very powerful hormones to consider for long term fat loss are growth hormone and insulin. What are hormones? Hormones are chemicals that carry messages from various organs to certain cells in your body. HGH is also responsible for cell repair and regeneration and fat metabolism.body! Coupled with your caloric intake and energy expenditure. When you eat carbohydrate foods. HGH is one of the good guys… you definitely want to support it! HGH production is highest during deep sleep.
getleanbook. Conversely. There are many other hormones which also play a role for reducing body fat. This study was the first to examine how three different diets effected hormone levels and metabolism after the participants had lost weight. For example.However. But the objective is to encourage a healthy hormonal balance that will help you stay leaner. The three diets examined were: high glycemic with low fat (20% protein) low glycemic (20% protein) very low carbohydrate (30% protein) Josh Hewett www. fast-digesting “simple” (High GI) carbs tend to create a larger insulin spike. This is why Low Glycemic Index carbohydrates should make up the vast majority of your carb consumption. Another way to further reduce the effect on insulin is to combine carbohydrates with protein and fiber. but these are the ones to focus on. slowdigesting “complex” (Low GI) carbs don’t result in as much of an increase of insulin. because this “storage hormone” will tend to transport nutrients back into your depleted muscles (rather than fat) post-workout. which can lead to more fat gain. which can lower the Glycemic Load of the entire meal. insulin can actually help you build muscle and recover from your workout when you consume carbs after exercise. A study published in the Journal of the American Medical Association suggests that you will be far more successful at keeping the body fat off over the long term if you follow a Low Glycemic nutrition plan. Make sense? It’s important to note that none of our hormones are altogether good or bad… they all serve a purpose Let’s look at how Eating Habits can affect your hormones: Glycemic Index Statistics indicate that the vast majority of “dieters” regain most of the weight that they have lost (and often more) within a year. It should feel empowering for you to realize that you can actually influence the production of certain hormones in your body by changing the way you eat and exercise! It’s important to note that none of our hormones are altogether good or bad… they all serve a purpose. and improve overall health. have more energy. As was stated earlier. Sticking to low GI foods gives you a “metabolic advantage” when it comes to keeping off the unwanted pounds. not all carbohydrates are equal.com 25 .
demonstrated that a low carb diet produced the same favorable metabolic changes brought on by exercising. a Registered Nutritionist. In general. and Glycemic Load ©”. Suzie Singer. So for long term fat loss you need to reduce your overall carbohydrate consumption and consume mostly low glycemic carbs. The following excerpt is from Suzie’s article: Research indicates that the intake of complex carbohydrate positively correlates with a decrease in LDL cholesterol. a healthy breakfast might include steel cut or “Scottish” oats.getleanbook. type 2 diabetes. there has been some confusion as to which carbohydrates are considered “good” and those which should be avoided or at least reduced substantially. blood pressure. the simplest way to approach this dilemma is to strive to enjoy foods that exist in a form which is as close as possible to the way they are found in nature. the low GI diet showed the best overall long term results as far as hormonal balance and energy metabolism. Another study.com 26 . You can read that study here. the scientific community has developed a systematic documentation of foods based upon the effect that they have on blood glucose and the ensuing insulin response. most likely accompanied by sugar. explains the significance of glycemic index in her article “Carbohydrates. and obesity. While the very low carb diet was the most effective at maintaining higher energy expenditure (elevated metabolism). Nutritionists term this a “whole foods diet”. and it is a measurement of the speed of increase in Josh Hewett www. as well as various forms of cancer including breast and colon cancer . This numeric classification is known as Glycemic Index or GI. rather than a processed cereal that contains oat flour as an ingredient. For example. Unfortunately. Glycemic Index. As the body of research pointing to the connection between the type and quantity of carbohydrate and chronic disease as well as weight management increases. conducted at the University of Colorado and published in the Hormone and Metabolic Research Journal.The low fat diet showed the poorest results with a high likelihood of regaining the lost body weight. What exactly is the Glycemic Index? For long term fat loss you need to reduce your overall carbohydrate consumption and consume mostly low glycemic carbs My friend and colleague.
white bread. Every health organization on the planet agrees that consuming enough vegetables and fruit in your diet is paramount to maintaining good health Josh Hewett www. Canada’s Food Guide recommends eating between 5 and 10 servings of fruits and vegetables every day.com 27 . Every health organization on the planet agrees that consuming enough vegetables and fruit in your diet is paramount to maintaining good health. Coarse rye kernel bread such as pumpernickel has a GI of approximately 50. For example. a processed food with little to no fibre or nutrient value.blood sugar in response to the consumption of a fixed amount of a specific food relative to the rise in blood sugar that would be elicited by the same amount of a standard reference carbohydrate.getleanbook. As the reference standard of pure glucose is assigned a value of 100. has an average GI of approximately 87. usually glucose. Low GI carbs Most Vegetables Quinoa Buckwheat Sweet Potatoes Beans Legumes Steel Cut Oats Millet Brown Rice Berries High GI carbs White Potatoes White Rice White Pasta White Bread White Flour White Sugar Sodas and Soft Drinks Juice Most cereals Sweets. Pastries We All Need More Vegetables and Fruits Vegetables and fruits are an excellent source of low glycemic index carbohydrates. are considered to have a high GI. Deserts. The GI of the food in question is then expressed as a percentage of the standard. foods with a GI of 70 or more. indicating that they would produce a dramatic spike in blood sugar.
. carrots. we are suffering from a “whole food” deficiency. then you will need to monitor the amount of fruit you consume. So basically. Josh Hewett www. Most of us are not suffering from a vitamin deficiency.There’s a good reason for this: vegetables and fruits are among the most nutrient dense foods available. Chop up some fresh raw broccoli. In addition. However. or managing diabetes. and when we do it’s often overprocessed. It takes discipline to incorporate these foods into your regular diet. Many look to vitamin and mineral supplements to fill the nutritional gap in their diets. plant enzymes. Make salad a staple for your lunch and steamed veggies a regular for dinner. and contain important health-promoting and cancer-preventing anti-oxidants.. over-cooked. and other essential nutrients. most of us eat nowhere near that many servings of these vital food groups. However. if you are trying to lose weight. and phytochemicals that you would get from eating the natural whole food. as well as fiber.getleanbook. and they are missing most of the important micronutrients. red/yellow/orange peppers. or (unless you live near a farm) we have no idea how fresh it is. these nutrients do not usually absorb very well in pill form. and the vitamins and minerals you do get from most supplements are not very bio-available (your body won’t use them efficiently). Plan ahead to have several servings of vegetables prepared for the next day. I also recognize that many people struggle with getting enough vegetables and fruit in their diet.com 28 . vitamins. because fruit (especially fruit juice) is loaded with fructose (fruit sugar). My recommendation is that you attempt to make fruits and vegetables (primarily vegetables) the main source of low GI carbs in your nutrition plan. Once you make it a habit and it becomes routine it will be easy… and you will notice the difference in your body! Although my focus has always been on getting the nutrition you need from real food sources. celery and throw it into separate zip lock bags for your snacks. you are not getting the same necessary nutrition.
NoT MILK? Although the dairy industry has been heavily marketing milk as an essential part of a healthy diet. Some health experts claim that dairy consumption can also lead to more serious health issues such as ischemic heart disease.stayfitwithJuicePlus. raw. find that goat milk products are also easier to digest than Josh Hewett www. it’s just fresh. reducing inflammation. You can check out this research and other information about this supplement at www. which is just what we all need. Juice Plus+ has been the subject of several clinical studies performed at reputable universities and published in peer-reviewed scientific journals world-wide. whole fruits and vegetables.. Juice Plus+ is different in that it is a whole food supplement. and put in capsules. supporting the immune system. It’s not isolated vitamins and minerals like other products.For many people a whole food ‘greens’ supplement would greatly benefit them. which can lead to bloating and sinus congestion. and exposure to dioxin. The health benefits of whey protein are numerous. reduced to powder form. including weight loss. After trying various ‘greens’ supplements.com 29 . Many people. or an exotic super-food powder. and building lean tissue. while others may experience excess water retention and mucus production. but many dairy products have a high Glycemic Load which can affect your insulin and hinder fat loss. I was introduced to Juice Plus+ by a colleague of mine in the health and fitness industry. The product that I use and recommend to my clients is called Juice Plus+. too much dairy may actually interfere with your goals of getting leaner. The main thing that I liked about this nutritional product is that it is the only one I found on the market that actually has legitimate scientific research demonstrating its effectiveness.getleanbook. Dr. testicular cancer. let’s take a critical look at two popular food groups that are considered staples in the typical Western diet: dairy and wheat. Michael Hardy. simply containing the concentrated nutrition extracted from “whole” fruits and vegetables. While there may be limited evidence to back that up. it is my opinion that your dairy consumption should be limited to fermented products such as yogurt and kefir as they contain high levels of good digestive bacteria and are typically easier for your body to process. I also recommend making a high quality whey protein isolate powder a regular part of your nutrition plan (assuming you do not have a milk allergy). Now that you should have a decent understanding of the Glycemic Index and how the macronutrients affect your hormones.. many people have a tough time properly digesting dairy and may suffer from lactose intolerance. In addition. including myself.com. Dairy does contain plenty of calcium and other important nutrients.
cow’s milk. This may be acceptable immediately after a workout to increase glycogen stores in your muscles. try avoiding all dairy for a while to see if that makes a difference.com 30 . Rice milk tends to have a higher glycemic index and is typically sweetened with rice syrup. cruciferous vegetables (such as kale. and brussel sprouts). digestive issues. entitled “Milk and Dairy Products: Moove over” ©. sinus problems. bok choy. and can lead to feminizing side-effects in men.getleanbook. Soy milk contains enzyme-inhibitors and other substances that can reduce the absorption of certain essential minerals and amino acids. To top it off. some researchers have placed soy among some of the top food allergens. I recommend making a high quality whey protein isolate powder a regular part of your nutrition plan Why Soy Milk is Not a Health Food There are a number of problems with soy milk and other non-fermented soy products. and ear infections. salmon. Most soy products on the market today are also genetically modified (GMO). With few exceptions. cabbage. Alternative sources of calcium include almonds. Here is an excerpt from her article: Josh Hewett www. unfermented soy products will not improve your health or help you get leaner. which will definitely have an unwanted effect on your insulin levels. broccoli. but I wouldn’t recommend consuming rice milk at other times during the day. Soy also contains phytoestrogens (or isoflavones) which function similarly to the hormone estrogen in your body. Soy contains goitrogens that depress the thyroid gland and negatively affect your metabolism. Remove soy from your diet as much as you can. If you frequently suffer from congestion. If you are looking for a milk substitute you can try almond milk or coconut milk (without added sugar). spinach. and calcium supplements. I do not recommend soy milk or rice milk. cress. Suzie Singer (Registered Nutritionist) also contributed a terrific article about dairy.
” In addition to concerns about hormones and antibiotics causing harm to consumers. there is a growing risk of the proliferation of antibiotic resistant bacteria. is that cattle are routinely treated with hormones and antibiotics. After consuming a food that contains lactose. . as well as contamination of the environment. abounds. heart disease. fluoroquinolones. chronic bronchitis.com 31 . a former commissioner of the U. It is estimated that at least seventy to eighty percent of the population are lactose intolerant. and now professor emeritus of environmental science at Stanford University. One of the most widespread concerns with dairy products is lactose intolerance. diabetes. and ironically.Y. Lactose intolerance. the principal deputy commissioner of the F. there are a number of other potential health issues related to these foods. is most often due to the loss of the activity of the enzyme lactase and is a non-allergic food sensitivity. cancer. estimated that 90. Times. the sugar found in milk and other dairy products.A. which usually occurs in early childhood.S. asthma. the medications and pesticides that are routinely used in conventional agricultural result in toxic residues in all dairy products. According to the Union of Concerned Scientists. Research linking milk and dairy products to other conditions including ear infections. Joshua Sharfstein. One of the problems associated with dairy products.D. and despite the endless parade of celebrity faces sporting a white “moustache”. one class of antibiotics. .getleanbook. an individual may experience Josh Hewett www. one cannot ignore the ever-growing body of research pointing to some very serious concerns about the potential dangers of this ubiquitous food. About 70 percent of those infections are caused by bacteria that are resistant to at least one powerful antibiotic.Notwithstanding the vast amount of money spent by the dairy industry touting the health benefits of cow’s milk. 70 percent of this use is in animals that are healthy but are vulnerable to transmissible diseases because they live in crowded and unsanitary conditions. warned recently in the N. osteoporosis. and in fact the livestock industry as a whole. Donald Kennedy. “this non therapeutic use of antibiotics is linked to the evolution of antibiotic resistance in bacteria that infect humans. This means that they have lost the ability to digest lactose. Food and Drug Administration.000 Americans die each year from bacterial infections they acquire in hospitals. Although some of the aforementioned concerns may be mitigated by consuming dairy products that are produced in accordance to certified organic farming practices. was banned in the production of poultry in the United States.. In 2005. But the total number of antibiotics used in agriculture is continuing to grow.In testimony to Congress last summer. As a result. .
runny nose. "I no longer recommend dairy products after the age of two years. wheezing. D. eczema. there is a smaller population of individuals who suffer from a milk allergy. With a growing body of research pointing to the problems associated with the consumption of dairy products. or throat. on the prevention of calcium loss from the body. exercise has been shown to be one of the most important factors in the maintenance of bone density. In addition. face. In fact. if not more so.com 32 . though. nutrition director for the Physicians Committee for Responsible Medicine in Washington. with over 50 million copies sold since its release in 1946. as well as the intake of caffeine. vomiting. Factors that impact negatively on calcium retention include high levels of protein in the diet. Symptoms of milk allergy range from stomach and intestinal reactions such as abdominal pain. and alcohol. Keeping bones strong depends equally. and swelling of the lips. Ph. along with clinical experience. Spock’s last edition of the book released in 1998. contains a revised section on nutrition and diet in which he states. But research. There was a time when cow's milk was considered very desirable. In contrast.getleanbook. sugar. Given that the majority of adults are lactose intolerant. one would consider this to be the normal state. no link was found between high calcium consumption or milk consumption and bone strength..symptoms such as distension of the stomach. his chronic bronchitis went away after many years of unsuccessful antibiotic treatments. Respiratory reactions may also occur and include coughing. Spock’s position on dairy seems to fly in the face of conventional nutrition literature which promotes the consumption of milk products as a preventative measure against osteoporosis. in a study of bone health conducted by Harvard researchers. gas.” Dr. Calcium intake is actually only part of the bone health equation. find a significant correlation between a higher intake of Vitamin D and a decreased risk of bone fracture. Dr. First of all. however.D. Spock was the celebrated author of “Baby and Child Care” which has been the second-best selling book after the bible. has forced doctors & nutritionists to rethink this recommendation. According to Amy Lanou. tongue.. They did. the highest rates of osteoporosis occur in countries such as the United States where milk consumption and calcium intake rank as the highest in the world. eliminated dairy from his own diet at the age of 88 and within two weeks.C. Benjamin Spock. and diarrhea to skin reactions including hives. and shortness of breath. other calcium sources offer many advantages that dairy products do not have. Although dairy Josh Hewett www. and diarrhea. the venerable pediatrician and author. Dr. This is the most common allergy in children and is characterized by an adverse immune reaction to one or more of the proteins found in cow’s milk.
com 33 .getleanbook. almond butter 3 oz. it is possible to get enough calcium in your diet without using any dairy products. garbanzo beans (chick peas) kidney beans wild rice brown rice 128 81 50 30 23 74 68 51 47 39 29 22 21 47 19 1. hazelnut butter 3 oz. okra kale parsley green beans green peas broccoli 1 medium artichoke 1 medium carrot Beans and rice (1 cup portions) navy beans pinto beans. sesame butter 3 oz. Whole cow’s milk contains approximately 290 mg. swiss chard. of this is actually absorbable.100 300 212 130 108 843 225 159 99 36 CALCIuM CoNTENT (MG) Josh Hewett www. mustard greens. NoN-DAIrY SourCES oF CALCIuM FooDS Seeds and Nuts ½ cup sesame seeds ½ cup almonds ½ cup filberts ½ cup sunflower seeds ½ cup walnuts 3 oz.marketers would have us believe that calcium only comes from cows. of calcium per cup. sunflower seed butter 3 oz cashew butter Vegetables ( ½ cup portions) collard greens kelp turnip greens. but only about 90 mg.
getleanbook. and fatigue. Josh Hewett www. breathing problems. Buckwheat and quinoa are also two very nutritious. Recently a team of Australian researchers confirmed the existence of gluten intolerance as distinct from Celiac disease. referencing all of the foods that are recommended in the Get Lean Nutrition Plan. as well as headaches. it appears that the over-consumption of wheat and other grains may be one of the culprits for the poor health of so many. In addition. particularly whole grains. When you consider the huge amount of processed wheat products that are consumed in our Western culture. Now I realize it might seem like we have just excluded a large number of common food options within your diet by significantly reducing sugar. which can be underlying causes for other chronic diseases such as diabetes. this is a very effective and safe approach for not only getting lean and staying lean. low-glycemic foods that are often referred to as grains. the USDA. diabetes. stomach bloating. but are actually seeds. or the FDA. poor concentration. joint inflammation. Of particular concern are highly processed grains as well as grains containing gluten. allergies. many types of grains contribute to insulin and leptin resistance. relating whole grains with a reduced risk of heart disease and certain cancers. it is no wonder that so many people suffer from wheat allergies. I imagine it would be helpful at this point if you had a simple list to follow. not all grains are created equal. However. food cravings. personal experience. or low energy. depression. but also for improving your health and longevity. obesity. These are healthy grain-alternatives that I certainly recommend including in your nutrition plan. Whole grains are also one of the relatively few foods that are allowed to make health claims on their labels. such as whole wheat. when you begin to review the evidence stacked up against whole grains. I strongly recommend that you reduce or eliminate your consumption of gluten and dairy. frequent colds. Steel cut oats are an example of a low-glycemic. as well as what foods to avoid. and the results my clients have experienced. Especially if you suffer from digestive issues. The symptoms of gluten intolerance may include gastro-intestinal issues such as stomach bloating. but that does not mean more is better. diarrhea. cramping. wheat and dairy.com 34 . and gastrointestinal diseases like celiac disease.S. such as wheat. congestion. Although this has not registered with the U. This not negate the fact that there are health benefits to eating whole grains in moderation.Going Against the Grain Most people consider grains to be a wholesome part of a healthy diet. What’s left?! But based on my research. Department of Health and Human Services. and/or constipation. low-gluten grain that is typically well tolerated. OK. puffy eyes. eczema. Here it is below. there is a large body of evidence demonstrating that whole grains (wheat in particular) can contribute to numerous health issues. However.
salami. hot dogs. pastries.GET LEAN rECoMMENDED FooDS AND PHYSIquE-SABoTAGING FooDS To AVoID recommended Protein Eaten at each feeding opportunity Vegetables & Fruits Eaten at each feeding opportunity other Carbohydrates Eaten on training days.getleanbook. etc) Most dairy products • • • • • • • • • • • • • • • Corn All fruit juice (unless freshly juiced with pulp/fiber included) Most tropical fruits All dried fruits Most other grains All wheat products (pasta. sausage. unsalted) Seeds (ie: flax. especially post-workout • • • • • • • • Poultry (free range) Organic free range eggs Most fish and seafood Whey protein isolate Unprocessed Lean red meat Plain natural yogurt or kefir Most vegetables (especially cruciferous) Domestic fruit in moderation (especially berries) Sweet potatoes Squash Brown rice Buckwheat Quinoa Irish / Steel Cut oats Millet Beans Legumes Mixed nuts (raw. flour. pumpkin) Fish Oil Avocado Coconut oil Extra Virgin Olive oil Natural butter Avoid • • Processed meats (cold cuts. bread. pop Sports drinks (unless post-workout) Juice Milk Sweetened beverages Artificial sweeteners Creamy salad dressings Other artificially processed “diet” products other Josh Hewett www. bagels.com 35 . etc) White potatoes White rice Sugar Sweets Breakfast bars Honey and Maple syrup Vegetable oils Margarine Other processed hydrogenated oils • • • • • • • • • • • • • • • • Fats No particular timing Beverages • Water • Green tea • Black coffee (in moderation before exercise) • Most spices (natural sea salt in moderation) • Oil vinaigrette salad dressing • Sugar free condiments such as mustard • Juice Plus+ or other whole food “greens” supplement • Vitamin D • • • • • • • • Sodas.
White sugar . Eliminate refined sugar from your diet Sugar is the enemy if your goal is to lose fat. which provide a quick release of energy without actually feeding your body. This should help you understand WHY you are making these changes in the way you eat. reduce dairy. Get Lean Nutrition Guidelines 1. because your body will prefer to metabolize the sugar before getting into using fat stores.getleanbook. consume smaller portions. A simple but effective rule of thumb for reducing sugar and refined carb consumption is to eliminate the “Deadly Whites” from your diet: .White flour . drink more water) and gradually introduce new nutritional recommendations as you become accustomed to this way of eating. Start by making small changes in the way you eat (eliminate sugar and processed foods. Even small changes in your eating habits will lead to noticeable changes in your physique as well as your health. Getting leaner is strongly related to how much insulin your body produces.Milk A simple but effective rule of thumb for reducing sugar and refined carb consumption is to eliminate the “Deadly Whites” from your diet Josh Hewett www.White potatoes .White bread .White pasta . Sugar also interferes with fat loss. and then a rapid energy slump soon afterwards.As you can see there is a still a variety of recommended food to choose from. Simple sugars and refined starches contain empty calories (little or no nutrient value). Sugars cause an increase in insulin which can lead to calories being stored in fat cells.White rice . This next section will summarize what you’ve learned so far into a series of basic Get Lean Nutrition Guidelines to follow.com 36 . Up until this point I have introduced some of the science and fundamental principles behind the Get Lean Nutrition Plan.
by including a moderate amount of lean protein at every meal. but stick to lean protein with vegetables and / or fruits for the rest of the day. Aim to eat about one gram of protein per pound of lean bodyweight each day. Avoiding carbs until post exercise is an effective method for preserving lean muscle tissue while increasing fat metabolism. a hormone that causes fat cells to release fat into the blood to be used for energy. I recommend against the prolonged use of these chemicals as there is still some argument as to the long term health consequences. What is needed is carbohydrate management rather than carbohydrate elimination. Include fruits and vegetables (mainly vegetables) at every meal or snack One of the simplest things you can do to improve your health and get leaner is to include Josh Hewett www. or coconut nectar. reward yourself after a good workout with a satisfying carbohydrate meal. fiber. However.com 37 . drastically restricting your carbohydrates over the long term is not recommended. Some studies also suggest that the use of artificial sweeteners (as in commercial “diet” products) can increase your cravings for sweets. Carb cycling makes low carb diets safer. more effective and easier to follow. and healthy fats also helps you control any rapid fluctuations in blood sugar and insulin. 3. and also stimulates the release of Glucagon.getleanbook. Many people will use artificial sweeteners such as sucralose or acesulfame. There is research showing that the body is better able to process carbohydrates in the 3 hour period after an intense workout due to better insulin sensitivity. The results were attributed to the higher thermic effect of protein as well as a decrease in appetite. which are low or no calorie sugar alternatives. and any weight gained in the protein group was from lean tissue. 4. Consume your carbohydrates close to your exercise As I mentioned. This method involves decreasing your carb intake significantly for several days each week. some recommended sugar alternatives include xylitol or erythritol (natural low calorie sugar alcohols). Including foods high in protein. In a weight loss study published in the British Journal of Nutrition in 2005. To get the most out of your exercise routine. A more balanced method of moderating your carbohydrate intake is called “carbohydrate cycling” or “carbohydrate manipulation”. Include a source of lean protein at every meal or snack Protein has a higher thermic effect than carbohydrates or fats. and then re-introducing complex low GI carbs on the days when you exercise (resistance training). stevia. 2.If you really need to use a sweetener. researchers found that the group with the higher protein intake was less likely to regain the weight they lost.
6. Consuming the right type of fat is not only essential for good health. choosing fruits and vegetables (lots of vegetables) as your primary source of carbohydrates instead of grains or other starchy carbs will help to control your appetite and balance your blood sugar and insulin levels. Once you are “fat adapted” you will have a more steady energy level during the day and fewer cravings for carbohydrate foods. Healthy sources of fats include wild fish.com 38 . but by controlling your carbohydrate intake and increasing your consumption of good fats you can become a fat-burning machine. You need Josh Hewett www. seeds. Consuming the right type of fat is not only essential for good health. nuts. olive oil. especially when you’re trying to lose weight. and think that eating fat makes you fat. Consume healthy fats Many people still believe that all fats are “bad”. coconut oil. avocado. Just aim to avoid the processed hydrogenated fats that are added to foods. For most people that will seem like a big change. This is because for a long time dietary fat was vilified in the media. but will actually help you lose body fat It may take some time for your body to adapt to using fat more efficiently as a fuel source. but it will make such a difference physically that it’s well worth it. Even some natural saturated fat (as in organic butter) is healthy in moderation. and fish oil. One of the simplest things you can do to improve your health and get leaner is to include veggies in every meal or snack you eat throughout the day Because they are very nutrient dense and high in fiber. Stay well hydrated Water is the most important nutrient. organic eggs.getleanbook. The truth is that dietary fat is absolutely essential. but will actually help you lose body fat. 5.veggies in every meal or snack you eat throughout the day.
and 3 litres a day for men. This leads to several negative consequences. Fruit diet. slower metabolism. Josh Hewett www. forcing the body to conserve calories rather than burn them. 7. Avoid fad diets Avoid fad diets and highly restrictive. If you’ve ever tried one of those crazy diets then you know exactly what I’m talking about. Therefore. Water helps keep you from overheating during workouts on hot days. and other beverages contain calories and often have added sugar. let water and green tea be your main beverages. Pasta diet. muscle wasting.com 39 . The result is almost always rebound weight gain. There are so many of them out there. avoid drinking your calories and focus on drinking zero calorie fluids such as plain water and green tea instead A good guideline for water intake is to drink one liter for every fifty pounds of your bodyweight per day. To stay well hydrated. The bottom line is that it’s almost impossible to maintain long-term permanent fat loss on a “starvation” type diet.it to flush the waste products your body makes when it breaks down fat for energy. avoid drinking your calories and focus on drinking zero calorie fluids such as plain water and green tea instead. like the Soup diet. If you drink alcohol. including fewer fat-burning enzymes in your body. You need it to help digest food and to stimulate your metabolism. limit it to just once per week. You need it to transport nutrients to your muscles. Drinking enough water will also help control your appetite and assist with fat loss. sodas. Fruit juices. and drink about 50% less of it. milk. your body basically goes into starvation mode. Chocolate diet.getleanbook. extremely low calorie eating plans. and low energy. lower levels of fat burning hormones. or when it processes protein. Many people have tried to fast-track their weight loss by resorting to quick fix diets that reduce calories too severely. When you go on an extremely low calorie diet (which includes most liquid diets). greater appetite. If you cannot maintain a nutrition plan over the long term while maintaining excellent health and consistently improving your body composition. Another standard you can use is to consume at least 2 litres of water per day for women. then it is destined to fail you.
Hot Dog diet. That being said. Eating more frequently during the day can help you get leaner in a couple of ways: • Your portion sizes will tend to be smaller. Josh Hewett www. Part of the problem with that is if you wait too long between meals your energy levels may drop. Also. the research does not support this… it is not necessary to eat multiple meals all day long in order to lose weight. some fruits. with each meal consisting of about a palm sized portion of each of these main food types: protein. and the Amputation diet (OK I might have made some of those up).” Although your food choices and timing is very important. However. which can lead to sugar cravings and fatigue. (including healthy sources of dietary fat). This will also help you avoid fast food or junk food snacks. My recommendation is to eat 4 (maybe even 5) smaller meals or snacks spread out through the day.getleanbook. Dr. eating smaller meals more regularly throughout the day can help. Three meals per day can be adequate as long as you are on top of your food choices. and control your appetite. reduce spikes in insulin. Ultimately. maintain steady energy levels. plenty of vegetables. there are some advantages to including healthy snacks between your meals during the day. or they miss meals because of being “too busy”. • This will help moderate your blood sugar levels.Hollywood diet. don’t believe the diet books that claim “calories don’t count” or say you “can eat as much as you want and still lose weight. you still need to control your portion size and learn to balance your calories in versus calories out. Eat smaller meals more frequently during the day Many fitness experts claim that eating six meals every day will speed up your metabolism and prevent muscle wasting. As mentioned earlier.com 40 . calorie intake. and controlling portion size is essential to reducing your body fat. which will slow your metabolism down to conserve energy. Burn-Out diet. Smaller meals tend to be easier to digest as well. vegetables. This is why the Get Lean Nutrition Plan is based around making simple changes over time that you can maintain over the long term. and other Low GI carbohydrates. 8. One tip to help with this is to pack your meals in advance. your diet doesn’t have to be extreme to get results. If you are serious about getting leaner. eating too little can also lead your body into “starvation mode”. Keep your portions smaller and focus on including protein. Some people try to skip meals in order to cut calories and lose weight. and macronutrient ratios. Make sure the nutrition program you choose is sustainable. improve digestion. and foods high in healthy fats.
” -Jack LaLanne 10. versus refined sugars. it is simply best to avoid processed foods and junk food. coconut. To achieve better health and body composition. feel full. eggs. Go natural One of the most important considerations for what you eat is to choose whole foods that are as natural and unprocessed as possible. don’t eat it. Improve your digestion What is the point of improving your nutrition if you are not able to properly digest and absorb those nutrients? There are some simple things you can do to improve your digestion. it is much healthier to eat until you are satisfied. refined. and instead choose natural sources of healthy fats like nuts. which will help you get leaner. If you eat that fast. go natural! “If man made it. your metabolism. Another benefit of going natural is that it is actually harder to eat too many calories with whole. Eat more slowly Some animals binge for about 15 minutes. and the hormone balance in your body. i. fish.com 41 . It often comes back to the over-processing of food that makes it unhealthy and plays havoc with your digestion. One of the most important considerations for what you eat is to choose whole foods that are as natural and unprocessed as possible For example. And definitely avoid highly processed. unprocessed foods in their natural state. and stop eating. Because natural whole foods are also easier for your body to digest and metabolize. avocados. Choose natural sources of sugar from a high nutrient whole food like fruit. and hydrogenated vegetable oils (one of the least healthy “foods” in the modern diet).getleanbook. and extra virgin olive oil. It’s important to recognize the difference between satiety and stuffed.9. Eating slowly helps you recognize when you are satisfied so you can stop eating sooner. But you are a human being. choose whole grains like quinoa or buckwheat instead of refined grains. so it can tell your mouth to quit chewing. Consume organically raised meat rather than processed cold-cut sandwich meats. the receptors in your stomach barely have time to alert your brain that you’re full. you are less likely to gain excess body fat consuming these foods. So if you dislike counting calories. Josh Hewett www. Rather than eating until you are FULL.
ii. Chew your food more If you eat more slowly and chew your food better you will not only improve your digestion, but you will be less likely to over-eat. At your next meal, take your time, chew well, and rest between mouthfuls. Try to chew your food at least 5 to 10 times before swallowing. You get more nutrients from your food, and suffer less gas and bloating.
If you eat more slowly and chew your food better you will not only improve your digestion, but you will be less likely to over-eat
iii. Avoid late night snacking A recent large-scale study lead by Marta Garaulet (University of Murcia) showed that those who ate their larger meals earlier in the day lost 25% more weight than those who ate later in the day. Eating a full meal right before sleeping can also lead to acid reflux, interfere with optimal digestion, and reduce the quality of sleep you experience. Consuming carbohydrates before sleep can also interfere with the body’s natural recovery mechanisms during sleep. While you sleep your growth hormone levels are typically the highest they will be, which aids in fat metabolism and recovery. Elevating your insulin levels immediately before going to bed can inhibit the release of growth hormone. It may be nothing to lose sleep over, but it also just doesn’t make sense to me to take in more calories at the time when your energy expenditure is the lowest. iv. Avoid acid blockers Antacid heartburn medication (called proton pump inhibitors) has become one of the highest selling drugs in America. Medications such as Nexium, Prevacid and Protonix are intended to reduce acid reflux or heartburn by reducing stomach acidity. However, the issue is usually not “excess stomach acid” but rather “poor digestion” that causes undigested food and stomach acid to reflux. The problem can be caused by not enough stomach acid and the lack of necessary digestive enzymes in our highly processed food. So although acid blockers may temporarily reduce the symptoms, they can increase the problem by reducing stomach acid production further, and interfering with proper digestion. Recent research (published in the Canadian Medical Association Journal) also suggests that the popularity of these drugs in part results from unnecessary prescriptions that may be
putting millions of people at risk. Long-term use has been linked to withdrawal symptoms, an increased risk of bacterial infection, hip fracture and even nutritional deficiencies. If you are currently using heartburn medication, I encourage you to find a way to wean yourself off of it. Taking digestive enzymes with your meals, as well as a daily probiotic supplement, can help. 11. Nutritional supplementation Although it is important to focus on getting your nutrition from a well-balanced diet including plenty of nutrient-dense whole foods, there are several food supplements that can be helpful. I recommend fish oil to all of my clients as a source of healthy fats, due its proven health benefits. It has also been shown to support fat loss. Whey protein isolate is an easily digested, highly bio-available source of protein that has several reported health benefits, including weight management, immune support, and bone health. A good quality whey protein powder can be taken daily, and is an excellent way to add a healthy source of protein to your breakfast or post-workout meals. There is now overwhelming research to support the incredible health benefits of Vitamin D. Not only does vitamin D maintain bone health, but it has also been shown to support your immune system, fight cancer, improve brain function, and prevent numerous other illnesses. Studies from the University of Minnesota and the Medical College of Georgia now suggest that vitamin D may also help maintain a healthy body weight. Juice Plus is a vegetable and fruit concentrate that provides the whole food nutrition of several fresh, vine-ripened fruits and veggies. I take this myself and recommend it to my clients and friends. You can get healthy intestinal bacteria from fermented foods such as natural yogurt, kefir, or sauerkraut, but it is still a good idea to take a daily Probiotic supplement to promote good gut health and digestion. 12. Enjoy a cheat day My recommendation is that you follow these guidelines about 90% of the time, but allow yourself a cheat meal every week. Choose one day (preferably the same day each week) to forget about the calorie-counting, macronutrient ratios, and glycemic index, and indulge in all of the rich and taboo foods that you’ve been craving. Enjoying a cheat meal every week serves several purposes. Psychologically, many people will find it easier to stay focused on following a nutrition plan if they know they have a cheat day coming up. Physiologically, consuming higher calories one day per week can help stimulate your thyroid to keep your metabolism elevated.
Josh Hewett www.getleanbook.com
Strategically planning one high calorie cheat day every week, and enjoying your typical treat foods, is an effective way to support the production of fat-burning hormones while preventing your metabolism from slowing down. Here are a few things to consider when planning your cheat day: Start your day off with a healthy breakfast. Perform a few minutes of exercise before having your cheat meal. This doesn’t need to be a full workout. Even a few minutes of light exercise can help your body process the additional calories you are about to consume. Plan your cheat meal in advance and only purchase what you planned on eating at that meal. This way you aren’t tempted to continue gorging yourself with junk food long after you’re full.
Success can be simple. By gaining control over the aspects listed above, everything else usually works itself out in your nutrition plan. You no longer crave sweets or junk food because your body finally has all of the nutrients it needs and you are beginning to use fat as an efficient fuel source. Eating nutrientdense, natural, unprocessed food also tends to bring people naturally back to the appropriate amount of calories needed without having to weigh your food or count calories every day. One roadblock that people often experience is that they become overwhelmed by how much information there is to absorb related to nutrition, or they just give up altogether because they feel there are too many changes to make. Don’t make this mistake. Although it was my objective to provide you with a lot of relevant information in this chapter so that you will understand WHY I am making these recommendations (rather than just giving you a quick “diet” to follow), don’t let this overwhelm you. By taking on one small change at a time you will notice significant changes in your weight, health, and fitness. It’s “one step at a time”… not “all or nothing”. A good starting point is to just get any “junk food” out of the house. If it’s accessible, chances are you’ll eat it. Remove that temptation first. You know what your weakness is… get rid of it! If you don’t think it’s a healthy food choice, then don’t eat it. Throw out the sugary kiddie cereals, the sweets and treats, the fast food, and start eating like an adult. Most of us understand the basics. Choose vegies instead of stuffed potato, eat fruit rather than ice cream. A solid nutrition plan can seem complex, but it starts out with a few simple guidelines. The more changes you are able to make, the better your results will be, but even just following the 12 guidelines above will have you looking better than the majority of the population.
In the next chapter I will introduce the Get Lean exercise program. Stay fit! Josh Hewett www.com 45 .getleanbook. which will also include week by week progressive nutrition guidelines to follow. This will help you gradually implement what you’ve learned in this chapter.
healthy physical activity. but as explained in the nutrition section. But diet is only part of the solution (albeit the main part). this can also disrupt your metabolism. Josh Hewett www. Regular exercise can help you maintain a health metabolic rate while you are in a calorie deficit. Another common mistake I’ve come across is when individuals choose to follow a very low calorie diet.getleanbook. but in most cases they ended up gaining back more weight than they had lost.3 GeT LeaN TRaINING PROGRam Nutrition AND Exercise for Permanent Fat Loss Following an intelligent nutrition plan such as the one described in the previous section is essential in order to reduce body fat. or a fad diet which replaces real food with processed “diet” food products. The Benefits of regular exercise go far beyond simply burning calories. A very low calorie diet not only fails to provide the body with the necessary nutrients to maintain good health.com 46 . You will also need to follow a well-designed exercise program to achieve permanent fat loss and optimal health. Increasing your activity level will also burn more calories to support fat loss without significantly reducing your calorie intake far below maintenance levels. The human body is designed for movement. Starve the Fat but Keep the Muscle! The key to long term fat loss is to focus on preserving (or increasing) your lean tissue while reducing your body fat. I have had many clients who have successfully lost body fat by making dietary changes alone. But as I will explain in this section. the benefits of regular exercise go far beyond simply burning calories. and if it is deprived of regular. you’re going to run into problems.
depression. In fact. and decrease depression as effectively as Prozac or talk therapy. There is no drug or supplement or product available that can boast the same benefits as participating in a regular exercise program. wellness. contributing to heart disease. recent studies have shown that regular exercise can boost your immune system. reduce the risk of developing Alzheimers’s disease by 40%. reduce the incidence of diabetes by about 50%. hypertension. reduce incidence of cancer. arthritis.com 47 . Some medical experts say inactivity poses as great a health risk as smoking Some medical experts say inactivity poses as great a health risk as smoking. cancer. These benefits include.getleanbook. All you have to do is start. diabetes. and osteoporosis. protect against chronic diseases. lower your risk of stroke by 27%. but are not limited to: • • • • • • • • • • Improved lymphatic drainage Better body composition Increased bone density Improved blood sugar levels Better insulin sensitivity Reduced stress Lower rates of depression Greater self-esteem and better self-image A healthier heart Improved quality of sleep.Benefits of regular Exercise Starting an exercise program and making physical fitness a regular part of your weekly routine offers numerous other benefits in addition to helping you stay lean. And the list goes on. Wow! Can you see the incredible impact that simply making exercise a regular part of your life can have on your health. (Source: American College of Sports Medicine). Are you ready? Josh Hewett www. and longevity? Take another look at the benefits listed above and really consider how powerful this is.
as they are completely separate tissues and each cell is entirely different from one another. Myth: Lifting light weights for high repetitions (reps) will shape and tone my muscles. Fact: The truth is that the vast majority of women do not have the genetics or enough testosterone production to build large muscles. The core of your training plan for losing body fat and reshaping your body needs to be focused primarily on resistance training (strength training). performing too much slow. not only will strength training help reduce risk of injury. you must use resistance that is challenging enough to cause muscle fatigue in order to get noticeable results. using strict form. or muscle into fat. I) Strength Training: resistance is NoT Futile! Despite research to demonstrate otherwise. Josh Hewett www. Cardiovascular Training III. let’s look at some of the fundamental training principles and methods behind the Get Lean training system. Myth: Women will “bulk up” if they use heavy weights while strength training. Fact: When properly performed.com 48 . Strength Training II. low intensity cardiovascular exercise actually burns relatively few calories and can also interfere with the development of lean muscle tissue. but it can help improve your functional flexibility. Fact: It is impossible to turn fat into muscle. Flexibility Training Before we get into the program itself. Let’s quickly dispel a couple of other myths that still exist regarding strength training: Myth: Muscle will turn into fat when I stop working out. to reshape your body and affect your metabolism you need to use enough resistance to significantly challenge yourself. long duration. there has been a persistent belief within the fitness industry that cardiovascular activity is the best way to reduce body fat and get leaner.getleanbook. In fact.The Get Lean Training Principles I. Although there is a role for both high volume as well as high intensity training. Consistent hard work is necessary to become more toned and to reshape your physique. Fact: This is a popular myth. As you will learn. Myth: Lifting weights will make me tight and “muscle bound”.
Increasing Bone Density .com 49 . Therefore. Once again. and strong on both sides. A good strength training program will increase your resting metabolism by increasing the calories you burn every day! This helps you reduce body fat much more quickly! This becomes especially significant for middle age adults. This reduces risk of fractures and other health issues. and improve your posture. the key to staying lean as we age is not just to eat less. Aging Gracefully – Strength training can help you maintain stable hormone levels. 5. because strength training can help them avoid the typical metabolic ‘slump’ that often occurs at that stage in life.Strength training has been proven to benefit all populations. Josh Hewett www. as well as bones. By ensuring the muscles surrounding a joint are trained in a balanced manner. Regular daily activities are performed with less effort. from young athletes to older adults.Strength training strengthens our muscles and tendons. It has now been demonstrated that strength training is essential if you want to get leaner and reshape your body. Keep in mind. Increased Metabolic rate – This is a very important benefit of strength training. keep a more youthful figure.getleanbook.Strength training prevents and combats osteoporosis by maintaining or increasing bone density. stronger. rehabilitation and recovery – Building stronger muscles and more stable joints is one of the best ways to recover from an injury. 6. Once again. you can speed the rehabilitation process. Enhanced Performance in Physical Activity – This results in a better quality of life. You would need to dedicate yourself to a bodybuilding program and diet for several years. 7. more “sculpted” physique. every pound of lean muscle you have will burn more calories every day. This is a good reason to gain that lean tissue! 4. Gain Lean Tissue – I’m not talking about getting big and bulky. The Get Lean strength training program will give you a leaner. as already mentioned. 3. this is important as we get older. Injury Prevention . eating significantly more in order to “bulk up”. prevent “sagging” body-parts. training with very heavy weights. Strength training for women and men is highly recommended for injury prevention. this becomes even more important as we age. but to do more strength training! 2. It has now been demonstrated that strength training is essential if you want to get leaner and reshape your body But the benefits of strength training go far beyond physical appearance: 1.
but the mental benefits are awesome as well. when you perform higher intensity resistance training exercise you will not only metabolize calories during your workout. This is why I say it’s a mistake to focus only on how much weight you lose. Muscle weighs much more than fat. and the more active your muscle tissue becomes. the higher your metabolism. Quite often people who lose weight through dieting alone or by performing hours of cardio will end up getting “smaller”. So think about “reshaping” your body. your lean muscle tissue helps you burn fat. increase muscle tone. but may still have a relatively high body fat percentage and will still look out of shape.getleanbook. you will also stimulate your body to continue using up your fat stores after exercise. rather than shrinking it. This is because muscles consume energy all day long in order to maintain themselves.8. a lean. MuSCLE EquALS METABoLISM The more lean tissue you have on your body. toned physique will actually weigh more than a soft. Get off the scale and starting using a tape measure. but because it is also much more dense it takes up less space on your body. We call this the “Skinny-Fat Syndrome”. flabby body. Another important reason to make resistance training the core of your exercise program is often referred to as the “after-burn” or double-reducing effect. rather than shrinking it Josh Hewett www.com 50 . Given two people of the same size. Be more concerned with the way you look in the mirror (or in pictures) and your waist size rather than with your total body weight on the scale. instead of how much body fat you have lost. Strength training will reduce body fat. Think about “reshaping” your body. Stop obsessing about your weight. and looking at how your clothes fit. regulate blood sugar levels. The physical results alone are a great reason to start strength training. Therefore. This effect is caused by oxygen debt during the workout and an increase in your basal metabolic rate which essentially means that weight training boosts your metabolism! If your goal is permanent fat loss. then the key is to raise your metabolism so you are “burning” more calories and fat even while you rest. Look and Feel Better – Strength training can improve your self-image by keeping your body looking younger. healthier and leaner. Body weight measurements do not distinguish between the amount of fat and muscle that you have. a mirror. help you build strength and confidence. Whereas you will burn fat as a fuel source during cardiovascular (low intensity endurance) exercise.
lunging. 3.Strength Training Principles 1. the more muscles you involve in an exercise the greater the NMA. pulling. exercise related or not. and metabolic effect which leads to more physical adaption. and result in greater Neural-Muscular Activation (NMA) than single-joint isolation movements.com 51 . squatting. twisting. Your muscles develop and become stronger as they adapt to stress. or performing more repetitions with the same weight. Therefore. but this is also how your body actually functions in your environment. uSE CoMPouND MuLTI-JoINT MoVEMENTS Basic pushing and pulling movements recruit more muscle in each exercise. require more energy. The Get Lean program involves compound exercises that are variations of the “Primal Movement Patterns”. training more intensely. The same is true Josh Hewett www. hormonal stimulus.getleanbook. and gait. allow you to use more resistance. 2. These movements not only help you achieve better results in a shorter period of time. bending. BoDY WEIGHT ExErCISES Every activity we do and every movement we make. which means this type of training can have greater carry-over to other activities in your life. This is significant from an “exercise economy” standpoint. ProGrESSIVE oVErLoAD This is a basic yet very important strength training principle. The 7 primal movements include pushing. because by incorporating these types of exercises you will get more “bang for your buck” for the time you are investing in your workout. depends on using and controlling our own bodyweight in order to perform certain tasks. In general. This is why it is so important to use a training journal to track your progress and write down your training goals. you need to systematically overload your muscles regularly either by progressively lifting more weight or exposing your muscles to more tension.
Bodyweight training should actually precede external loading in a progressive resistance training program (with a few exceptions). stability. you are once again increasing the NMA of the muscles involved. you can perform a complete strength training program. uSE FrEE WEIGHTS There are various forms of external resistance that can be used in a strength training program. We need to be able to handle our own bodyweight before adding additional resistance. Research has demonstrated that training with free weights requires more coordination and balance than variable resistance machines. a couple of dumbbells. Josh Hewett www. and a little imagination. You should also be able to do pushups correctly before you start bench pressing. dips. chin-ups.getleanbook. etc). There are also certain body weight or free weight movements that may be too challenging for some new trainees to perform (such as chin ups for example). inverted rows. Once an individual has developed adequate strength. We need to be able to handle our own bodyweight before adding additional resistance 4. then they can progress to training with various forms of external resistance. With a barbell. Also.regarding strength training. Machines still have a place in an exercise routine. the most common being free weights and machines. and technique. bands. The stability needed for free weight exercises tends to recruit more accessory muscles and promotes more activity of the smaller joint stabilizers. Resistance training exercises can be performed by moving external resistance (free weights. you have no business squatting with a loaded bar on your back or doing heavy leg presses. because you are moving your body through space by performing bodyweight exercises such as I’ve described above. lunges. control. if you can’t perform a full bodyweight squat with proper technique. One advantage of machines is that they may be safer to use for beginners because they require minimal stability or muscular coordination.com 52 . Another advantage of free weights is that they are usually considerably less costly than machines. Although some people may not consider bodyweight training challenging enough to provide a productive workout. etc) or internal loading using your own bodyweight (pushups. there are some benefits to performing bodyweight exercises. in which case an exercise performed on a machine (such as a lat pulldown) can be substituted until the required ability level is reached. For example. and much more versatile. machines.
one right after the other with minimal rest between them. Considering this. you should incorporate exercises that involve each of these main areas. spinal erector muscles. Increase HGH: Supersets increase Lactic Acid production. ANTAGoNIST SuPErSETTING Conventional weight training typically involves using “straight sets.” A straight set is performed by doing a series of repetitions of an exercise. Although each training session will include some direct core work. and your glutes. including your abdominals. Once completed. one right after the other with minimal rest between them The main benefits of using supersets include: Greater Muscle Activation: Some superset combinations can stimulate more muscle fibers than a standard “straight” set. In the Get Lean program. Your core musculature includes your entire midsection. TrAIN Your CorE Your core muscles are also involved in bracing to provide a strong. A superset is an advanced training technique where you perform two different exercises in a row.getleanbook. then resting for a certain amount of time before doing another set of the same exercise. which naturally boosts your own growth hormone production. you would go back to the push ups again before switching back to another set of rows to complete your second superset. For example. Josh Hewett www. A superset is an advanced training technique where you perform two different exercises in a row.com 53 . if you perform a set of push ups followed by a set of inverted rows. Saves Time and Increases Intensity: A more intense training session means you can get more training done in less time. it’s important to keep in mind that your core muscles are also being challenged while you are performing the primal movement exercises described above. this would be ONE SUPERSET. stable base from which to initiate movement of the rest of the body. 6. these core muscles are activated at the beginning of each workout using a series of isometric exercises in order to prevent injury and facilitate a stronger more effective workout.5.
providing just enough rest for another few repetitions to be performed of the same exercise. these training methods can help you blast through sticking points and plateaus in your exercise routine.com 54 .getleanbook. the weight used is immediately reduced to allow for the performance of several more repetitions. When you train opposing muscle groups back to back.Once complete fatigue has been reached during the performance of an exercise. Because of the high intensity nature of this type of training. producing a greater stimulus to your muscles and nervous system. Josh Hewett www. More Variety: Keeps your workouts interesting. For example. Another advantage of this type of training is that you are training muscles on both sides of the body in balance. rest pause training has been interpreted and applied in different ways. or pairing chin ups with overhead presses. INCorPorATE HIGH INTENSITY TrAINING TECHNIquES There are several other techniques that can be used to elevate your training intensity to the next level.raise Muscular Energy Production: Increasing muscle energy by improving mitochondrial density in the cells. Antagonist muscle groups are basically muscle groups that work opposite each other. which helps improve joint stability and reduce muscular imbalances. if you were performing bicep curls with 50 lbs and reached fatigue at 10 repetitions. But it is very important to allow for adequate recovery in order to see results from this style of training. and repeat. More Nervous System Activation: Super-setting results in greater neural muscular stimulation. You would perform a set of the pulling movement immediately followed by a set of the pushing exercise. and then pausing for only a few seconds. 7. but the basic concept behind rest pause training involves performing repetitions of a specific exercise until momentary muscular fatigue is reached. it also stimulates increased production of powerful fat-burning growth hormone as well. Research has demonstrated that this type of training can help you recover faster as well as maintain strength levels between sets. and then back to the pulling movement after a short rest. Used correctly and applied sparingly. super-setting push and pull movements such as rows and chest presses. With antagonist supersets you will perform exercises for opposing muscle groups back to back. this increases nervous system activation which results in an increase in strength. Drop set . Incorporating such high intensity training techniques will lead to greater physical adaptation in response to the significant stress placed on your body. Let’s take a closer look at some of these techniques in more detail.
Partial reps are repetitions that are performed through a limited range of motion for a particular exercise. 8. it is helpful to use some method of periodization. 10. uSE A METHoD oF PErIoDIzATIoN To ensure long term progress from any training plan. usually with the assistance of a “spotter”. CoNTroLLED ForM AND TEMPo To create the most tension in the working muscles you need to use smooth controlled repetitions with strict form and focus on contracting or “squeezing” the muscles you are working on. Using the bicep curl as an example. no pause. For example during a squat movement. 9. while reducing the emphasis on the concentric part of the lift. Josh Hewett www. and then on the eccentric phase (muscle lengthening) you would lower the weight back down to the starting position very slowly and under control. A very general definition of periodization is that it is a training system with planned phases of varied intensity. volume.getleanbook. while contracting more quickly during the “lifting” phase (concentric).com 55 . and exercise selection. let’s look at an effective way to incorporate it in your exercise routine. But it bears repeating that because these training principals are very taxing. but it doesn’t have to be complicated to be effective. Negatives involve performing the negative (or eccentric) phase of a lift very slowly. you would take 2-3 seconds to lower yourself into the full squat position. The training methods listed above are advanced techniques that can be used to increase the intensity of your training. CIrCuIT TrAINING Now that we’ve established the importance of resistance training and introduced some important strength training principles. The Get Lean program simply alternates between phases of high intensity training and higher volume training. There are many popular styles of periodization. This training technique is very taxing and should be used sparingly. To avoid any jerky or bouncy repetitions a good speed or tempo to perform each repetition with is to slow down the “lowering phase” (eccentric) to last 2 or 3 seconds. then take 1 second to squat back up to the standing position. it is important to allow for adequate recovery. These are often performed at the end of a set once fatigue has been reached and repetitions using a full range of motion can no longer be completed.you would quickly reduce the weight to 30 lbs and perform a few more repetitions until momentary muscular failure was reached once again. thus providing new stimulus at the appropriate time to prevent plateaus and facilitate continuous progress. someone would assist you in lifting the weight during concentric (muscle shortening) phase.
it Josh Hewett www.getleanbook. fat loss. This form of exercise has been widely misunderstood by fitness enthusiasts and those who are trying to lose body fat.Circuit training involves performing a single set of a series exercises in sequence. steady-state cardiovascular exercise can have a negative impact on your metabolism. however. The truth is that slow. long duration. improved heart health. and core. The benefits of MRT circuits include: • • • • • • A natural increase in Growth Hormone production in response to elevated lactic acid Increased metabolism of body fat while preserving lean muscle tissue Improved muscular strength and endurance A more time efficient workout Increased blood flow and capillarization of the muscles involved Greater calorie consumption during and after the workout (the “after-burn” effect) II) Cardiovascular Training: Too Much of a Good Thing? Some of the many benefits of cardiovascular exercise include increased circulation. with minimal rest between each exercise. Circuit training involves performing a single set of a series exercises in sequence. you are doing metabolic resistance training. Anytime you use supersets or circuits to train with an elevated heart rate and insufficient recovery. excessive cardio can actually have several unwanted consequences. upper body. Because of this it should be included in a complete exercise routine. and your ability to recover. The Metabolic Conditioning Phase of the Get Lean program incorporates an effective way to increase your metabolism using circuit training by alternating between compound exercises for the lower body. When cardiovascular exercise is performed slowly for long periods of time at a steady pace. strength. increased lung capacity. with minimal rest between each exercise We call this Metabolic Resistance Training (MRT). Even with so much current research suggesting otherwise. many people still mistakenly believe that spending hours and hours on the treadmill every week will help them get lean and stay fit. such as the wasting of muscle tissue. and improved mood.com 56 .
Some might argue that lower intensity cardiovascular exercise places you in the “fat-burning zone”.I. let’s look at how we can effectively incorporate cardiovascular training into your program.I. This can interfere with your recovery from exercise and slow down your training progress. slow cardio.can increase oxidative stress at the cellular level.I. and reduce the production of anabolic hormones in your body. An example of an interval training workout could be alternating periods of jogging for 1 or 2 minutes and running hard for 30 seconds. If you still aren’t convinced that intense. Now that I’ve made it seem like cardio is evil. This will jump start your metabolism early and energize you for the rest of the day. Who would you rather look like? 2. It may be true that this type of cardio uses a higher percentage of calories from body fat. Cardiovascular Training Principles 1. preferably on a relatively empty stomach (or drink a cup of green tea before). HIGH INTENSITY INTErVAL TrAINING (H. ExErCISE EArLY You can achieve a greater fat burning effect by performing your interval training cardiovascular exercise early in the day. but it will help to stimulate and preserve your hard-earned lean muscle tissue.) Interval training involves alternating periods of low intensity cardiovascular activity with higher intensity sprint intervals. fast interval training is superior to long. compare the lean. if you exercise before breakfast your body will tend to metabolize more body fat as a fuel source Josh Hewett www. This not only burns more calories in a shorter amount of time. break down muscle tissue.getleanbook. athletic physique of a sprinter with that of a marathon runner. because you will have less glycogen (carbohydrates) available to burn for energy.I. repeating these intervals for a 15 to 20 minute workout. however. compared to intense interval training.T. if you exercise before breakfast your body will tend to metabolize more body fat as a fuel source.com 57 . Also. because the latter expends many more total calories the amount of fat used for fuel is still far greater during H.T.
improving mood and relaxation. You can choose any form of low intensity. After a hard workout. The key here is to use low intensity (sub-maximal). considering it as part of a warm up. low duration (ie: 10 minutes). Active recovery immediately after intense training encourages faster recuperation and removes lactic acid from the muscles more quickly than complete rest.getleanbook. The goal is to increase blood flow in order to get more oxygen and nutrients to the muscles. 4. and elevating growth hormone production. low impact training. as well as cardiovascular training. Active recovery can be done as part of a cool-down immediately after a training session. one might assume that complete rest would be the best way to promote recovery. Swimming facilitates a greater range of motion around your joints with minimal weight bearing. 15 to 20 minutes of intense aerobic “interval training” activity a couple of times a week is more than enough. ACTIVE rECoVErY There is one time when low intensity cardiovascular may be recommended in the Get Lean program. performing high intensity intervals post-workout may improve recovery by increasing nutrient delivery. In addition.I. You’ll get a good full body workout. Traditionally many people are used to doing their cardiovascular exercise before a resistance training session. then the recommendations for cardiovascular training may be different for you. CArDIo AFTEr WEIGHT TrAINING Another very effective time to perform your cardio interval training is immediately following your strength training workout. improve circulation. you will be burning more body fat as fuel during your H. low impact exercise to promote recovery. thus depleting the energy stores required for an effective workout. Other research has indicated that including low intensity exercise in the rest period after intense exercise had positive psychological effects. but my personal favorite is swimming. Therefore post-workout cardio can improve recovery and fat metabolism. as well as during the days following a competition or other intense workout. not to try to get a training effect.com 58 . as well as to flush out lactic acid. Josh Hewett www.I. 3. research has demonstrated that there are certain benefits to performing active recovery. The content in this book is focused solely on reducing body fat while improving overall fitness and body composition. However.It doesn’t need to be a long workout. while putting minimal stress on your joints. workout.T. On the other hand. The problem with this practice is that you will use up much of your stored muscle glycogen before you even begin strength training. because strength training will have already depleted your glycogen stores. NoTE: If you are an endurance athlete or are training for an endurance event such as a marathon. which refers to low-intensity exercise following a workout.
Passive stretching refers to the use of outside force other than your own muscle to move a joint or limb beyond its active range of motion. to put your body into a position that you couldn’t do by yourself (such as when you lean into a wall. This is a safe. the agonist (target) muscle groups lengthen and relax. It involves actively using your own muscles to achieve range of motion. and less stable for at least an hour afterwards. There is a common misconception that passive stretching should be performed before a workout as part of a warm up. and has been shown to reduce muscle tightness while increasing nervous system activation. It’s time to take a closer look at stretching and flexibility training.III) Warm-ups and Flexibility: There seems to be a lot of conflicting advice within the fitness industry about how and when to stretch. as the antagonist (opposite) muscle contracts. essentially making them looser. this is still the most common form of stretching used. Dynamic warm up exercises consist of controlled leg and arm swings that gently and progressively move you Josh Hewett www. The problem with this is that traditional static passive stretching (where you push into a deep stretch. or have a partner push you into a deeper stretch). This reduces strength and joint stability and can negatively affect your exercise performance as well as increase risk of injury. effective. It is performed prior to your workout to prepare your muscles and joints for physical activity. weaker. There are 2 main categories of stretching: passive and active.getleanbook.com 59 . So what is the best way to include flexibility training into your exercise routine? The Dynamic Warm up A dynamic warm up consists of active range of motion exercises. without muscular effort) will dampen the nervous system activation of the involved muscles. and recommended method of stretching. There is a common misconception that passive stretching should be performed before a workout Research from the American Journal of Applied Physiology as well as reports brought to us by the American College of Sports Medicine show that passive stretching can decrease strength and muscular power output by up to 20 %. Unfortunately. Unfortunately improper stretching habits can lead to poor physical performance or injury. Active stretching eliminates outside force and it’s adverse effects from stretching procedures.
torso rotations. stable joints allows a greater range of motion. Final thoughts Long-term success with weight management requires a holistic approach.within the limits of your active range of motion. This may be particularly true for strength and power athletes. dynamic stretches before physical activity are preferable to static passive stretches Do not confuse dynamic warm up movements with ballistic stretching (which is not recommended). If you are willing to make the necessary lifestyle changes and adopt strong new habits. The “stretch” positions are very similar to passive stretches.getleanbook. Active stretching is a safe effective method for maintaining a healthy range of motion. Ballistic stretches involve bouncing or “jerky” movements. Rather than focusing only on losing weight. The dynamic warm up incorporates movements such as arm circles. commitment. discipline. To attain permanent physique transformation you will need guidance. incorporating both nutritional and exercise habits. However. developing strong. Recent scientific studies indicate that dynamic stretches before physical activity are preferable to static passive stretches. Due to the active muscular effort involved with this form of stretching. but they are being held under the power of your own muscles. a body composition solution is needed. it also contributes to increased joint stability and strength. high knee lifts. butt kicks.com 60 . which force a part of the body beyond its range of motion. speed of movement. and lunges. not outside force. the Get Lean flexibility program consists of primarily active stretches. Because muscle ‘tightness’ is often due to compensation for joint instability or weakness in another muscle. and a strong desire to change. Post-Workout Flexibility The best time to perform static stretches is after you’ve completed your workout. not just a weight-loss diet. Your goal should be to lose fat without losing muscle or sacrificing your health in the process. or both. because of the potential risks associated with passive stretching. gradually increasing reach. you will succeed! Josh Hewett www.
so you have a basic idea of what to expect over the next several weeks. This is an important feature of our training routine. let’s get the legal stuff out of the way. including exercise variations. Our system will keep your body responding over the long term. let’s take a look at an overview of the entire program. The information provided herein is not intended to be a substitute for professional medical advice. each with its own unique training focus. and show you how to structure your weekly exercise plan during each phase. the following training variables will be manipulated to target different energy systems in your body: . Get checked out to make sure you have no health issues that could be negatively affected by engaging in this program. Always consult your doctor or other qualified medical professional before beginning any exercise routine. Always seek medical assistance if you have any problems or concerns while exercising.PuTTING IT ALL ToGETHEr: The Training and Nutrition Plan Now that we’ve introduced the principles (related to nutrition and exercise) behind the Get Lean program. But first. The Get Lean Training and Nutrition Program.getleanbook. THE DISCLAIMEr: The Get Lean program is for informational purposes only. If you were to follow the same program with the same exercises and an unchanging set and rep scheme. This chapter will take you through the entire 12 week program.Number of sets of repetitions .Number of repetitions performed . or treatment. over time your body will adapt and you are likely to hit a plateau in your training and see diminishing progress. the program is set up to alternate between phases of high intensity training and high volume training. Understood? Great! To begin.A Better Approach This program is divided into distinct phases of training. because alternating between phases of varying intensity. more rest. using heavier weights.com 61 .rest intervals One phase focuses on higher intensity training. using more reps with less rest and less resistance. diagnosis. explain how to eat during each phase. The chart below illustrates the relationship between the different training variables: Josh Hewett www. The other phase concentrates on higher volume training. it’s time to learn how to apply them. fewer reps.resistance used . During each phase of training. systemically provides your muscles and nervous system with fresh stimulus to ensure continuous progress. After progressing through the initial Adaptation Phase.
while progressively increasing the resistance used. The goal is to increase lean tissue and maximize muscle overload by incorporating high intensity training techniques such as super-sets. Because muscle is the body’s fat burning furnace. focusing on technique and “feel” of the exercises Gradually increase repetitions. which will establish the foundation for your nutrition plan throughout the program. • • • • • High Repetition Total Body workouts Lighter Weights. You will also introduce the Healthy Nutrition Habits during this phase. and partials.Higher Volume ↑ ↓ ↓ ↓ repetitions Weight / resistance Sets rest Intervals Higher Intensity ↓ ↑ ↑ ↑ repetitions Weight / resistance Sets rest Intervals Here is an outline of each phase of the program: Weeks 1-4: Adaptation Phase (Technique and Pre-Conditioning) The purpose of the Adaptation Phase is to improve your technique in the basic exercise movements that you will be using in the program. This allows more time to train each muscle group more intensely. Focus on Healthy Nutrition Habits and start keeping a nutrition journal Weeks 5-8: Metabolic Drive Phase (High intensity super-sets) In the Metabolic Drive Phase the training schedule will be divided into a 3 day split routine.getleanbook. restpause. Carbohydrate Manipulation will be introduced in this phase as well in order to facilitate the release of body fat as fuel. meaning the entire body will be trained over 3 separate workouts. This introductory phase is only performed once (at the beginning of the entire program). this will increase your metabolic drive. Josh Hewett www. and progressively add new exercises Only performed once at the beginning of the program. and to increase joint stability and muscular balance in order to prevent injuries.com 62 . develop a solid strength base to build from. drop-sets.
By following the nutrition protocol and adhering to the training plan you will experience significant fat loss during this phase. and other recovery This is an important part of the program. injury-prevention exercises. before beginning the entire training cycle again. as well as short “good-morning” interval training sessions. • • • • • • Moderate Rep Range Total Body Workouts Light Weights.com 63 Josh Hewett . and removal of waste). • • • • • • • Full Body Interval Training Circuit workouts Progressively increase timed exercise intervals to increase training volume Progressively reduce rest intervals “Greasing the Groove”: increased neural adaptation and efficiency of movement Increased capillarization Improved muscular endurance and aerobic capacity Mastering Healthy Nutrition Habits (Protein Days on all non-training days) Week 12: methods.• 3 separate workouts each week (3 Day Split Program) • Combine high intensity techniques with SuperSets to Maximize Overload • Use heavier resistance and increase weekly • Introduce “Protein Days” (low carbs) to facilitate greater fat release Weeks 9-11: Metabolic Conditioning Phase (High volume circuits) The Metabolic Conditioning Phase consists of two full body circuit training workouts per week. it is counter-productive to train intensely for too long without scheduling time for recovery. By progressively increasing your training volume you will also improve muscular endurance. delivery of nutrients/ oxygen. increase capillarization and circulation (which will improve blood flow. and enhance neural-muscular adaptation (which will make you more efficient with the exercise movements).. This one week Recovery Phase involves lighter weights. focusing on form and recovery Other recovery methods are introduced Similar to the Adaptation phase but shorter Recuperate this week then repeat cycle from Metabolic Drive Phase www. recovery Phase (Deload Week) After completing the Metabolic Conditioning Phase you will take one week to recuperate. starting from the Metabolic Drive Phase..getleanbook.
especially if you are new to strength training. and gradually increase the resistance as you become stronger. (HIIT will typically involve “gait”). Also notice that most of the exercises in this program are complementary in that opposing muscle groups (both pushing and pulling exercises) are trained in balance. but if in doubt I recommend you do take the time to work through the entire Adaptation Phase. You will become familiar with the basic primal movement patterns such as pushing. During this phase you will progressively add new exercises and increase the repetitions performed. and endurance. This is to develop better muscular balance and joint integrity. Each training session will be a full body workout. Keep in mind that this is an introductory phase and is only performed once at the beginning of the entire program. Most of the exercises in the Adaptation Phase are compound.com 64 . The Healthy Nutrition Habits that will be introduced in this phase will establish the foundation for your nutrition plan throughout the program. you may choose to skip this phase altogether and begin on the next phase. muscular balance. performed as either ‘straight sets’ or ‘circuit-training’. multi-joint movements that involve the coordinated involvement of several muscles at once. joint stability. and gradually introduce the nutrition and exercise progressions. strength. Regardless. This will help you to develop a solid base to work from as the program becomes more challenging.getleanbook. the Metabolic Drive Phase. the purpose of the Adaptation Phase is to improve your technique. Isolation exercises will be introduced in the next phase.Adaptation Phase: Nutrition & Training Protocol (4 Weeks) As mentioned earlier. If you consider yourself to be at a higher level of fitness and have at least 3 months of regular strength training experience. the weekly nutritional guidelines that are progressively introduced during the Adaptation Phase are integral to your long term progress and I strongly encourage you to Josh Hewett www. It is important to begin by using light to moderate weights. pulling. squatting. and twisting. bending. lunging.
body fat calipers.getleanbook. then exhale and take the measurement. just under the arm-pits. Keep in mind that the first few weeks of this program are also crucial for establishing these new health and fitness habits.Stand tall and relaxed with good posture. Hips – Stand up tall and relaxed.com 65 . It should be snug in contact with your skin. including your shoes. regardless of what level your strength training is at. Chest . The rest of the procedure is the same as above. but it’s a great measurement to have if you can get it. centered at the largest circumference of your glutes (the biggest part around your “butt”). Take a deep breath in. You are basically re-wiring your brain by consistently taking on new lifestyle habits. Girth Measurements: use a flexible measuring tape. but do not squeeze it so tight that you are “indenting” the skin. Thigh – Wrap a tape measure around the center of your thigh (upper leg). well calibrated scale and remove as much clothing as possible. Studies have shown that it takes 3 to 4 weeks for a new behaviour or activity to become a habit. This would include the following: Body Weight: use an accurate. Standing with your leg relaxed. take the measurement. Let your arms relax at the sides of your body. or have a professional take this measurement for you. then exhale and take the measurement. Raise your arms away from your body and wrap the tape measure around the center of your chest. so make sure you stick with it! Initial Measurements: Before you begin the program I highly recommend that you take some physical measurements to make it easier to track your results. “Before” Photograph: I also recommend take a full body photo of yourself from the front and side for a visual comparison later on. This can be a great motivator and even if you aren’t happy with the way you look at present. take a deep breath in. so if you’re interested you can send me your progress photos! Josh Hewett www. you will wish you had a “before picture” later on! I will also be setting up some “before and after” competitions in the future. but not tight.follow them as closely as possible. Wrap the tape measure around your waist at the level of your belly button. Wrap the measuring tape around your hips. You can get an approximate body fat percentage using bio-impedance foot scales. Waist – Stand tall and relaxed with good posture. Be sure that the tape measure is in contact with your body and is not loose. Body Fat %: This is optional. Estimate the center point between your hip joint and your knee.
Note: Be consistent with your measurements. etc. It includes a dynamic warm up as well as several core activation exercises.High Knees . and use the same landmarks on your body for the measurements. ie: be sure to use the same tape measure. overview . each time. WArM uP ExErCISES Before we get into the details of the exercise program. This is a very effective method of ramping up your nervous system activation and getting your muscles ready for training.Grapevines .Butt Kicks . I want to introduce you to the warm up routine.Lateral Lunges . or from your friends’ comments and observations.com 66 . At first it may seem like a lot of exercises to perform in a warm up. scale. and referred to throughout. The Dynamic Warm up As explained previously. rather than the number on the scale.Arm Circles WATCH VIDEo oF A DYNAMIC WArM uP Josh Hewett www. Perform only one set of each exercise for about 15 seconds.It is important that you only take these measurements when indicated in the program.Walking Lunges . the dynamic warm up and core activation together should take less than 10 minutes to complete. the dynamic warm up consists of a series of smooth. In the end. You can record your measurements on the sample tracking form I’ve included in this program.Straight Leg Kicks . the numbers aren’t what really matter… what’s important is how you look and feel. These exercises will be performed before every workout to prepare your body and to help prevent injury. how you look in the mirror. You can often get a better indication of your progress by how your clothes fit. This warm up routine will be described in detail here at the beginning of the program. rhythmic exercise drills that gradually and progressively increase in speed. calipers. or both. but because they are each only performed once for a few seconds. range of motion.getleanbook. so that you don’t become obsessed with the scale.
Remember to rotate in both directions. While moving sideways quickly. Simply alternate lifting each knee with every step you take. Arm circles help improve blood flow and range of motion in the shoulders and upper body. alternate crossing each foot in front and then behind the other. Keep your core stable. Josh Hewett www. Gradually increase your range of motion and speed of arm movement. Maintain an upright posture while you raise one leg forward and reach across towards it with your opposite arm. This will activate your hamstrings and prepare them for activity. Walking Lunges are performed by taking long steps forward & slowly lowering yourself into the lunge position until your knees are bent to about 90 degrees. as if jogging. while improving your balance. Alternate your legs on each swing. High knees with a skip will progressively increase your hip mobility. glutes. Kick your heel back toward your butt with each step. Lateral lunges gradually increase your hip and groin mobility. and core. Walking Butt kicks involve your hamstrings. Straight leg swings actively lengthen your hamstrings & improve rotation at the waist while engaging your core. making sure your knees track in line with your feet Grapevines require a little more coordination. Push off the front leg & repeat with the other leg. If you don’t have much room this can be done by marching on the spot. as if you were marching. 1 leg deadlift walk is a challenging drill which is great for increasing hip mobility and strengthening your hamstrings. Take several wide steps sideways in each direction.The Dynamic Warm up Exercises (perform 1 set 15 seconds each): High knee walking will warm up your quads and hip flexors.getleanbook. Repeat in both directions.com 67 . and prepare you for fast butt kicks. This is similar to high knee walking except that every time you lift your knee you will push off your opposite leg with each step. Fast Butt kicks are performed by quickly kicking each heel back toward your butt in rapid succession.
so we want these muscles firing before we begin the workout.Support your body from your along the sides of the body. progressing to single leg. A stable core is integral to athletic movement. WATCH VIDEo WITH THESE CorE ACTIVATIoN ExErCISES Josh Hewett www.com 68 .Prone Back Extension . Keep your neck straight. with your knees bent at about 90’. Perform only one set of each exercise and hold the position for about 15 seconds.Now support your body as straight as possible on your side… you should feel your obliques under tension. depress your shoulder blades. The Bridge. with slight extension of forearms and feet. retract and strongly contract your abdominals.Plank . Side plank. Extending one leg will put more emphasis on your glute muscles.Core Activation These Static Core Exercises are directed at engaging the muscles around your midsection and spine which will improve your posture and protect your back during exercise. with your back straight and your mid back. overview .Bridge Core Activation Exercises: hold each position for 1 set of 15 seconds Prone Back Extension – Extend your arms The Plank. progressing to single legElevate your hips.getleanbook.Side plank (both sides) .
getleanbook. both directions Grapevines both directions (feet crossing over) Walking Lunges Straight Leg Swings to front Arm circles Core Activation: 1 set of 15 seconds static hold each Back Extension: Face down with arms extended along sides. Squeeze mid back. and progress to single leg Josh Hewett www. lift hips.com 69 . Plank and progress to Single Leg Plank Side Plank and progress to lift top leg Bridge: lie on back. knees bent.WArM uP ExErCISES (reference List) Dynamic Warm up: 1 set of 15 seconds each Walking and Skipping High Knees Walking and Jogging Butt Kicks Lateral Lunges.
Adaptation Phase: Resistance bands / tubing. Do 2 or 3 sets of each exercise. you will perform the following resistance training exercises. Exercise bench Equipment required: Dumbbells. The exercises are listed in order below. The First Two Weeks: Monday Squat Leg Curl Row Pushup Knee Raise Flying Dog Tuesday Cardio Interval Training Wednesday Squat Leg Curl Row Pushup Knee Raise Flying Dog Thursday Cardio Interval Training Friday Squat Leg Curl Row Pushup Knee Raise Flying Dog Saturday Active Rest Sunday Rest Day resistance Training: After the dynamic warm up and core activation. focusing on contracting them with strict form. and related video links: Josh Hewett www. pictures. and focus on using good technique.com 70 . each with a description.getleanbook. rather than just going through the motions. Barbell with weight plates. on alternate (non-consecutive) days. it is very important to put your “mind on the muscles” being worked. Remember. This workout is performed 3 days each week. Exercise Ball WEEKS 1 & 2 Equipment recommended: Suspension Straps. with less than 2 minutes rest between sets. Aim for a weight that is challenging to perform 12 repetitions with.
lock your hips during the movement and raise your entire body when you bring the ball in. using your hamstrings. which is known as a front squat or Goblet Squat variation. Stand up tall holding the dumbbell(s) with a box. or Barbell box squat. Avoid rounding your back and control the movement at all times. control your breathing and try to exhale on exertion. You will feel a strong contraction in the back of your legs. keep your knees aligned directly over top of your feet. lowering yourself with control until your butt lightly touches the box or bench that you are squatting onto.press your heels into the ball and elevate your hips while engaging your hamstrings. The basic execution remains the same. or chair behind you. bench. SquAT VArIATIoNS Dumbell Box Squat.With the dumbbell box squat. while keeping your hips elevated. As with all of the exercises in this program. with weights held in each arm extended at your sides. except that the weight is supported on a bar across the shoulders and upper back.a more challenging variation of this exercise is the Barbell box squat.getleanbook. Roll the ball in and out under control. Squat back up to the standing position by engaging the muscles in your legs and hips. ----------------------------------------------------------------------------------------------------- 2. you can hold one or two dumbbells in front of you close to your chest. Keep your feet dorsiflexed upwards during this exercise ----------------------------------------------------------------------------------------------------- Josh Hewett www. To make this exercise more challenging.com 71 . Maintain a neutral spine and sit your hips back into the squat position. glutes. LEG CurL Ball leg curl.THE WorKouT 2 or 3 sets of 12 repetitions 1. and maintain even pressure on both feet. Your heels should remain in contact with the floor. as if carrying 2 suitcases. Use a squat rack to safely get the weight into position on your back initially. and core. Alternatively.
or simply use a bar or strong wooden pole supported between 2 chairs. Once you have developed adequate upper body strength. Keep your elbows close to the body.com 72 . The higher the bar is. This exercise can also be performed as a single arm row by supporting your opposite arm on a bench. ----------------------------------------------------------------------------------------------------Josh Hewett www.3. The bent over dumbbell row follows the same basic form. you will progress to doing standard pushups in your program. Pushups can be made more difficult by elevating your feet. Keep your elbows over your wrists and in line with your chest. Then pull your chest toward the bar while squeezing your shoulders back.com As with the barbell inverted row.StrapsWorkout. and pull the dumbbells toward your waist. This exercise can also be performed using suspension straps such as the Jungle Gym which will allow for more versatility and ease of adjustment. and straighten your back. but requires you to maintain a neutral spine as you are leaning forward at the hips during the exercise. and the closer you get to being parallel with the floor the more challenging it will become. the higher you are the easier it will be. This is more challenging for your core stability. roW VArIATIoNS Inverted row. PuSHuPS Start with knee pushups or inclined pushups (leaning on a bench or table). hold the bar with a medium wide overhand grip. Focus on keeping your chest open and contract your mid-back muscles while keeping your neck relaxed.getleanbook. the easier the exercise will be. or Dumbbell row. not your chest. using your feet as the lever point. ----------------------------------------------------------------------------------------------------- 4. and then press up to full arm extension. Check them out at www.The inverted row is a bodyweight exercise in which you lie down under a secure bar that is about 3 to 4 feet off the floor. You can use a bar secured in a weight-lifting power rack. and repeat. Be sure to keep your body as straight as possible during this movement. Lower yourself until your chest almost touches the floor. then lower yourself under control.Using the same basic rowing technique. you can also this free weight variation in your program.
getleanbook. extend one arm and the opposite leg and hold this position for a couple of seconds until you have control of your balance.on your hands and knees.com 73 . ----------------------------------------------------------------------------------------------------- 6. then bend your knees before extending your legs straight out while keeping your abs tight and back flat. Bring your legs in again and repeat. then repeat on the opposite sides. Hold onto a bench overhead. ----------------------------------------------------------------------------------------------------- Josh Hewett www. KNEE rAISE –The knee raise/reverse crunch targets the lower abs. and press your legs straight up while slightly raising your hips.5. FLYING DoG.
getleanbook. Rotation.com 74 .WEEKS 1-2 Begin with the Dynamic Warm up and Core Activation Exercise Squat variation Ball Leg Curl row Pushup Knee raises Flying Dog Sets 2-3 2-3 2-3 2-3 2-3 2-3 reps 12 12 12 12 12 10 / side Weight Day1 Day2 Day3 Day4 Day5 Day6 Post Workout Flexibility: Neck: Side Bend. Chin Tuck Hamstring Stretch – Extend and hold leg out in front Thighs Stretch – Bring heel towards butt Arms overhead Lats Stretch Chest Stretch – Arms out to sides Lunge Stretch Cat-Dog Core Stretch WATCH A VIDEo oF THE ADAPTATIoN PHASE WorKouT Josh Hewett www.
getleanbook. Before performing these or any stretches. Cat-Dog: On hands and knees. Neck: Hamstring: Passive. Lean forward to hold stretch Active. All of these “stretches” include an element of active range of motion.attempt to hold this position actively.hold ankle and bring heel toward butt. without using hand Lats: Hold both arms up overhead and lean slightly to one side. first get assessed for lower back issues. arch up and look up.Flexibility Program: (Hold each position for 10 – 15 seconds) Following each resistance training workout you will perform series of flexibility exercises. knees lined up Active.rest heel of one leg on step in front. Josh Hewett www.lift leg up and hold straight in front of you Thighs: Passive. Perform each flexibility exercise only once for about 10 seconds. round out and look down. Chest: Hold arms out to sides and squeeze shoulders back (palms up or down) Lunge Stretch: Rotate toward front leg and reach arms across to that same side.com 75 .
The total workout should last about 15 to 20 minutes.getleanbook. start at a lower intensity and gradually increase the difficulty over the next couple of weeks. on non-resistance training days. The key is to alternate between 2 or 3 minutes of low intensity slower cardio and 30 seconds of higher intensity fast cardio.Interval Training “Cardio” During the first two weeks of the Adaptation Phase. or using a treadmill. “erg” rower. or other cardiovascular training equipment. you will perform two brief cardiovascular training sessions. If you have not performed interval training before. bicycle. These workouts can be performed by running outside or on an indoor track. or dynamic warm up exercises 30 seconds (first interval): fast jog 3 minutes: slow jog 30 seconds: running 2 minutes: medium jog 30 seconds: faster running 2 minutes: medium jog 30 seconds: fast run (hard) 3 minutes: jogging 30 seconds: running 2 to 3 minutes cool-down: slow jog or brisk walk CHECK ouT THIS HIIT HoME WorKouT ALTErNATE ProGrAM Josh Hewett www. stationary bike. A typical Interval Training workout for beginners might look something like this: 3 to 5 minute warm up: brisk walk. elliptical trainer. swimming laps. slow jog. During the last two weeks of this phase you will increase to three interval training “cardio” sessions.com 76 .
fruit juice. white bread. or you can use the free online resources available at DailyBurn. Review the recommended “Sugar Alternatives” from the Get Lean Nutrition chapter. chips. Avoid eating for about an hour before you exercise. pastries. Most people will find it easier to make smaller incremental changes over a period of time. sweets. which you should now be familiar with 2. however. 4.getleanbook. because your body will have a very difficult time metabolizing body fat in the presence of sugar.Adaptation Phase Nutrition It is during this first few weeks of the program that you will be making the most significant changes in your eating habits. as long as you consciously move toward eliminating them altogether by the end of the week.com. Also make note of what exercise you do that day. Review the Healthy Nutrition Habits (included at the end of this section) and adopt these supportive eating habits into your daily routine. granola bars / breakfast bars. These quick guidelines nicely summarize the key nutrition principles from the previous chapter. Below I have listed the nutrition guidelines to implement for weeks 1 and 2 of the Adaptation Phase. Nutrition Guidelines for Week 1: 1. honey.com 77 . ice cream. soda pop. Record what you eat at each of your meals or snacks. 3. so that you are exercising on a relatively empty stomach. Progressively eliminate ALL simple sugars this week. syrup. FitDay. muffins. as indicated in the last chapter. Remove all “non-supportive” foods from your home and schedule a grocery trip to stock up on the appropriate food products. gradually increase your water intake by about 1 cup every day or two until you reach your daily target for hydration. 5. If you are drinking less than 1 liter of water for every 50 lbs of your body weight. cookies. or download the smart phone app MyFitnessPal). 6. most processed breakfast cereals. to help you recover more quickly. Begin keeping a Nutrition Journal for at least 3 days per week (print and make copies of the form included below.com. You can eat right after your workout. Josh Hewett www. chocolate bars. Green tea can be included as part of your daily fluid intake. pop tarts. (This includes candies. Don’t cheat yourself on this one… you can gradually reduce the number of “treats” you have each day. etc). rather than an immediate dramatic change. cake. approximately how much (serving size). This may be challenging but it is extremely important. and at what time of day you eat it.
plan and prepare your meals for the following day. reminder: avoid checking the scale over the next couple of weeks. Another strategy for being successful with your nutrition plan is to plan ahead! Plan your grocery list at the beginning of the week. for example. and gradually increase to 6 grams spread out through the day (ie: 6 capsules). Start taking a high quality (pharmaceutical grade) fish oil supplement daily. as it is NOT a reliable measure of progress at this phase of the program! Don’t worry. This is normal. The success of this program depends largely on your commitment to making changes around your eating habits.com 78 .7. that might be an ideal day to select as your cheat day. Another benefit of including a higher calorie day in your nutrition plan is that it can help keep your metabolism elevated while you are slightly reducing your caloric intake during the rest of the week. if it’s a tradition for you to go out for pizza and beer with your best friend every Saturday. Keep it consistent. Be prepared. The Nutritional Guidelines listed above don’t apply on your cheat day. Most people find that it’s easier to stick to a nutrition plan over the long term if they don’t feel like they are completely depriving themselves. 8. Failing to plan is planning to fail. For example. Each evening. Start with at least 3 grams of fish oil per day. and keep it as the same day every week. Select ONE DAY each week as your Cheat Day. You may notice your energy levels changing as your blood sugar and insulin levels stabilize this week. Don’t decide half way through the week that you’re having some cravings so you’ll make Wednesday the cheat day this week. Review these Nutrition Guidelines carefully and begin making these changes immediately. but it’s an opportunity to enjoy some of the “treats” that you might be missing. I don’t recommend that you over-indulge yourself. Plan your meals for each day in advance. You will find it easier to follow these guidelines if you make use of a Nutrition Journal and record what you eat for most days of the week. The idea of a Cheat Day is to let you relax and enjoy 1 or 2 cheat meals.getleanbook. either in gel caps or by spoon in liquid oil form. Drinking a cup of green tea or black coffee in the morning or midafternoon can help you maintain your energy levels while your body is adjusting. we will be taking measurements later on. Josh Hewett www. By planning ahead you are far less likely to end up eating junk food from the snack machine because you forgot your lunch.
every day include a small. • Low GI Carbs: yams. quinoa. raw fresh veggies. pasta. crackers. 2. some dairy • Vegetables: mixed steamed veggies.Nutrition Guidelines for Week 2: 1. indigestion. oatmeal. unsalted. Portion Control: it’s important to keep the portions at each meal only moderate in size. Eat at least 4 times per day. Divide each meal or snack into 3 equal portions as follows: a third protein. mixed nuts a hard-boiled egg and some chopped carrots and celery a small serving of mixed bean salad a whey protein shake and a piece of domestic fruit a serving of natural yogurt with mixed berries in it a chicken salad a whole wheat or multi-grain wrap with chicken and vegetables 3. and sugars. Eliminate ALL white starchy carbohydrate foods. and a third Low GI carbohydrate: • Protein: lean meat. a third vegetables. Eating smaller portions more frequently throughout the day is easier on your digestion. If you aren’t already. aiming to eat something about every 3 to 4 hours. fish. pastries. salads. buckwheat.com 79 . white bread. helps to maintain more stable blood sugar and energy levels. eggs. Review the Healthy Nutrition Habits (included at the end of this section) and adopt these supportive eating habits into your daily routine. poultry. brown rice. and excess insulin production. white flour. etc. white rice. and helps to raise your metabolism. berries 5.getleanbook. including potatoes. This could be: • • • • • • • a small serving of raw. Consuming larger meals (especially in the evening) can result in fat storage. healthy mid-afternoon snack (between lunch and dinner). 4. Ultimately your goal will be to reduce your intake of most wheat products and other glutenrich grains. These foods have a higher glycemic index and will have an unwanted effect on your insulin levels which can lead to gaining body-fat. Josh Hewett www.
and goat milk. Avoid soy milk.com 80 .6. 3 times per day 10. Key Points at a Glance • Review Healthy Nutrition Habits list • Nutrition Journal • Drink more water • Set up ONE Cheat Day • 4 Smaller Meals / Snacks per Day • Reduce Simple Sugars • Cardio twice per week • Resistance Training three times weekly • Supplement Fish Oil and Whey Protein Josh Hewett www. Purchase a high quality fish oil supplement and start taking at least one gram. and have a relatively high naturally occurring sugar content. 8. 9.getleanbook. Continue to increase your daily fluid intake by drinking more water and green tea. Restrict your dairy intake to plain natural yogurt. but if you are serious about your fat loss goals then you will want to restrict your alcohol intake to only one day per week in moderation (your cheat day). 7. goat milk yogurt. No alcohol consumption (except on your cheat day). Most dairy products are highly processed. Greek yogurt. and I know many people would argue that red wine has health benefits in moderation. coconut milk. not easily digested. Some good alternatives to cow milk include almond milk.Purchase a high quality Whey Protein Isolate powder and mix one heaping scoop (25 to 40 grams of protein) with water (or milk alternative) to drink after every workout. Reduce your dairy intake. kefir. I understand that this might be a tough one for some people. whey protein powder. and natural unsalted butter.
Aim to do 3 full circuits and choose a weight for each exercise that is challenging to perform 15 repetitions with. you will perform the following resistance training exercises in the form of a circuit. Again. However. is related to the issue of training at multiple stations. Once you have completed the entire circuit in the order presented.Adaptation Phase: Machine. just a reminder that you need to concentrate on the muscles being worked. Exercise bench The final two weeks: Monday Step Ups Lat Pulldown Dumbbell Deadlifts* Dumbbell Chest Press Jacknifes Tuesday Cardio Interval Training Wednesday Step Ups Lat Pulldown Dumbbell Deadlifts* Dumbbell Chest Press Jacknifes Thursday Cardio Interval Training Friday Step Ups Weeks 3-4 Equipment recommended: Suspension Straps. or if other trainees are using the equipment you need during the circuit. Barbell with weight plates. with less than 1 minute rest between exercises.getleanbook. One potential challenge with circuit training workouts. Resistance Bands Saturday Cardio Interval Training Sunday Rest Day Lat Pulldown Dumbbell Deadlifts* Dumbbell Chest Press Jacknifes resistance Training: After the dynamic warm up and core activation. if you are training in a traditional gym environment. Because you want to keep the rest to a minimum between exercises. Lat Pulldown Cable Equipment required: Dumbbells. focusing on Josh Hewett www. rest for 2 minutes and then start at the beginning again. Exercise Ball. because this workout involves mostly free weights (dumbbells or a barbell) you should be able to consolidate most of your exercises in one location. Perform 12-15 repetitions of each exercise in sequence. Step.com 81 . it can be difficult if the exercise stations are too far apart. and focus on using good technique. so as not to “hog” multiple exercise stations at the gym.
getleanbook. preferably in the morning on the days you are not doing your circuit training. and avoid tensing your neck muscles. Take a medium wide overhand grip on the bar overhead. Alternatively you can use resistance bands or tubing anchored overhead. Lat Pulldown. As you step up. Try to keep your knee in line with your foot and work on your balance. Your cardio interval training workouts will also be performed 3 days per week. rather than just going through the motions.com 82 . You want to feel the muscles in your mid back working. As you pull the bar down. on alternate (non-consecutive) days. and pull the bar down in front of you stopping at your collar bone. each with a description. The step should be high enough that your front knee is bent at approximately 90 degrees in the starting position. and related video links: THE WorKouT 3 Circuits of 12-15 repetitions for each exercise 1.contracting them with strict form. and don’t let your shoulders round forward. maintain a neutral spine and shift your weight slightly forward over the front leg as you press upwards. as well as your arms. Your elbows should point straight out to the sides of your body. keeping the bar as close to your body as possible during the movement. Keep the top foot on the step until you have completed all of the repetitions with that leg.The step up is a great basic exercise for your thighs and glutes.The lat pulldown machine is available at most conventional gyms. ----------------------------------------------------------------------------------------------------- 2. Step up. then switch to the other side. This workout is performed 3 days each week. Sit up tall during this exercise. ----------------------------------------------------------------------------------------------------- Josh Hewett www. Make the leg on top of the step do the work and avoid using the other leg to assist by pushing off the bottom foot. Begin with your weaker leg for all single leg movements. The exercises are listed in order below. try to depress your shoulder blades by squeezing them down and back. pictures.
Extend your arms fully so that you are holding the dumbbells up over your chest.Lie down on a flat bench with a dumbbell in each hand. The palms of your hands are facing your feet. push the dumbbells up using your chest muscles. lower the weights slowly to each side of your chest as you breathe in. ----------------------------------------------------------------------------------------------------- 4. hold for a second and then repeat for the required repetitions. keeping your back flat or slightly extended and your shoulders back. Lock your arms at the top position once fully extended. ----------------------------------------------------------------------------------------------------- 5. but this movement differs from the squat in that there is greater forward flexion at the hips and less knee flexion.3. Dumbbell Chest Press . At the bottom “finish” position your elbows should be bent to at least 90 degrees and the dumbbells should be in line with your elbows (ie: your forearms remain perpendicular to the floor).com 83 . Keep your shoulders right over your hands and work on balance and control during this movement. By bending at your elbows. As you breathe out. Josh Hewett www. Allow your knees to bend slightly as you lean forward. Then roll the ball out by extending your legs while keeping your core muscles engaged and avoid letting your back sag.With one dumbbell in each hand. lean forward at the hips. roll the ball in by bending your knees and elevating your hips. Do not round your lower back or let your shoulders hunch forward during the deadlift. Dumbell deadlift . This will be your top “starting” position. Jackknife on Ball – In a pushup position with your feet on a stability ball.getleanbook.
Rotation.WEEKS 3-4 Begin with the Dynamic Warm up and Core Activation Exercise Step ups Lat Pulldown DB Deadlift DB Chest Press Jacknifes CArDIo Circuits 3 reps 12-15 Weight Day1 Day2 Day3 Day4 Day5 Day6 3 12-15 3 12-15 3 12-15 3 12-15 Perform 10 minutes of light cardio as a cool-down Post Workout Flexibility: • Neck: Side Bend. Chin Tuck • Hamstring Stretch – Extend and hold leg out in front • Thighs Stretch – Bring heel towards butt • Arms overhead Lats Stretch • Chest Stretch – Arms out to sides • Band overhead Stretch • Lunge Stretch • Cat-Dog Core Stretch * Remember to perform your Interval Training Cardio workouts three times each week as well.getleanbook.com 84 . preferably first thing in the morning! Josh Hewett www.
ie: pastas. Be strict about eliminating sugar from your diet. adhering to the protocol established last week. Green tea and water should be your primary beverages. (In particular on the days you exercise).at least 3 grams daily Vitamin D3. and as close to nature as possible. Continue to choose smaller portions for your meals. pastries. crackers. ie: • • • • 7AM Breakfast 12 Noon Lunch 3PM Snack 7PM Dinner 6.at least 1000 iu daily Josh Hewett www. 7. 4. wheat cereals. wheat flours. Continue to follow the Healthy Nutrition Habits 2. Choose foods that are less packaged. such as a serving of nuts and seeds. We are focusing on building a base for future fat burning! Nutrition Guidelines for Week 4: 1. 5. Add a light mid-morning snack (around 10 AM). Reduce your consumption of processed foods. and eat at least 4 times daily. If you aren’t already. 3. consider taking at least 1000 iu of Vitamin D3 daily. Remember your recommended supplements: • • • Whey protein isolate powder.getleanbook.at least 1 heaping scoop (post workout) Fish oil (in capsules or liquid form). with fewer additives. Stay off the scale. and most baked goods.Nutrition Guidelines for Week 3: 1. Eliminate all wheat products (this includes “whole wheat”). Stay well hydrated. so that you are now eating 5 times daily. breads. Consume only Low GI carbs and reduce your consumption of fruit. Aim to drink about 1 liter of water for every 50 lbs of bodyweight each day. 4. Continue to record what you eat in a Nutrition Journal (at least 3 days weekly) 3.com 85 . 2.
you have completed the adaptation phase. salads. Aim to include healthy fats in your meals as well. FatSecret.com or download the smart phone app MyFitnessPal) to estimate your total calorie and macronutrient intake. olive oil salad dressing. By now you should be consuming approximately 10 calories per pound of bodyweight on your non-workout and HIIT days. Continue to divide each meal into 3 equal portions: • Protein: fish. and up to 15 calories per pound of bodyweight on your workout days. avocado with your vegetables. Now you are ready to get into the “meat” of the program! Josh Hewett www. • Low GI Carbs: yams. lean beef. oatmeal. etc. poultry. such as fatty fish or nuts in your protein portion. FitDay. etc.getleanbook.com. Although you may now start to notice a change. 7. nuts. etc. etc. 8. whey protein. • Vegetables: raw veggies.com 86 . eggs. buckwheat. Use the online nutrition tracking resources (such as DailyBurn. Continue to enjoy ONE Cheat Day each week. brown rice. steamed veggies. quinoa. 6. 9.5. still Stay off the scale! WATCH A VIDEo DESCrIBING Your NuTrITIoN GuIDELINES Congratulations.com.
Key Points at a Glance • Nutrition Journal • Drink more water and green tea • 4-5 Smaller Meals / Snacks per Day • Cardio Interval Training 3X per week in AM • Circuit Training three times weekly • Supplement Fish Oil.getleanbook.com 87 . Vitamin D3 Josh Hewett www. Whey Protein.
and challenge yourself with the weight / resistance used. During the Adaptation Phase.getleanbook. Because this is a challenging program. So avoid checking your scale during this phase as your weight may fluctuate while you develop more lean tissue. and partials. Remember. you may lose fat during this phase. so that the entire body will be trained over 3 separate workouts. drop-sets. this will increase your metabolic drive. Because muscle is the body’s fat burning furnace. Make sure you are getting adequate sleep (7 to 9 hours of quality sleep per night) and take time to relax and rest as well. it is important to recover properly.Metabolic Drive Phase Nutrition & Training Protocol (4 Weeks) In the Metabolic Drive Phase the training schedule will be divided into a 3 day split routine. but now isolation exercises will be introduced as well. The goal is to increase lean tissue and maximize muscle overload by incorporating high intensity training techniques such as super-sets. The focus of this phase is to train with intensity. rest-pause. This means you need to really put a lot of effort into every set of each exercise. The workouts will be performed on 3 non-consecutive days each week. but the objective is to increase your lean muscle tissue to boost your resting metabolism (thus burning more fat in the long run) and reshape your body. Carbohydrate Manipulation will be introduced in this phase as well in order to facilitate the release of body fat as fuel. with a short High Intensity Interval Training (HIIT) session performed on the days in between. Josh Hewett www. Emphasis is still placed on those movements.com 88 . while progressively increasing the resistance used. you used primarily compound multi-joint exercises.
2. and reduce the number of repetitions performed (as indicated on the program outline).com 89 .getleanbook. Barbell with weight plates. Use a slightly lighter resistance for the first 1 or 2 sets in order to warm up the target muscles. for a total of 3 workouts each week. Perform each workout on non-consecutive days. Overhead Pull Up Bar. Each week you will increase the resistance used. Exercise Ball. Resistance Bands/Tubing Monday Tuesday Wednesday Thursday Friday Chin up OR Lat pulldown -supersetShoulder Press ------------Pullovers -supersetDips -------------rear Flyes -supersetSide raises Saturday Sunday row -supersetChest press --------------Inverted row -supersetPushups ----------------Bicep Curls -supersetTriceps Cardio Interval Training Squat -supersetLeg Curl -------------Deadlifts -supersetStep ups -------------Knee raise -supersetV-Sit ups Cardio Interval Training Cardio Interval Training rest Day Training Guidelines for Metabolic Drive Phase: 1. Lat Pulldown Cable Pulley Machine.Metabolic Drive Training Plan: 4 WEEKS Equipment recommended: Suspension Straps. Exercise bench Equipment required: Dumbbells. Ideally the entire workout should not be longer than one hour. 3. so that each workout is performed once per week. Keep your workouts short and intense. Choose a resistance that is challenging for the designated number of repetitions but do NOT go to fatigue until the LAST set. 4. and finish with 10 minutes of cardiovascular exercise. Josh Hewett www. before proceeding to the heavier working sets.
whereas when you lower yourself back towards the floor (the eccentric phase) should last 3 seconds. For example. once you reach fatigue performing step ups holding dumbbells. without pausing or resting between reps until the set is finished. Perform each pair of push and pull exercises back to back with minimal rest between them. 9. 7. you will put the weights down and perform a few more step ups.With rest-Pause you simply train until you reach fatigue.Allow for at least one full day of rest each week. Perform every repetition with control.5. perform every set until you feel like you are 1 or 2 repetitions away from momentary muscular fatigue (MMF). with a pushing movement and a pulling movement coupled together. 11. With Partial reps (or Partials) you perform several more repetitions (after MMF) using a much smaller. Then on your final set of each exercise use a “SetExtension” technique such as a Drop Set or Partial reps or rest Pause (see explanations below) to push your body past fatigue and force adaptation. For example. 8. as well as 20 minutes of HIIT cardio on three non-workout days (preferably in the morning on an empty stomach) 12. once you reach fatigue performing full range of motion chest presses. focusing on a slower ‘eccentric’ (negative) phase. Maintain continuous tension throughout every set. This is called a Super-Set. easier range of motion. until you reach fatigue a second time. That is a sign that it is working.com 90 . 6. For example. Choose the method that you feel most comfortable with for a given exercise. only slightly unlocking the elbows. After your initial warm up set. the ‘push’ part of the pushup exercise should last about one second. you can finish with a few shorter range reps. Complete all required super-sets of each exercise pair before moving on to the next super-set.getleanbook. so that it feels as though you could only complete 1 more strict repetition. With Drop Sets you will reduce the resistance used and perform several more repetitions. after you have already reached MMF. then rest only 15 seconds and perform a few more reps of the same exercise with the same weight to fatigue again. Expect an increase in your appetite and your strength over the next few weeks. and only push to complete fatigue on your last set. During this phase you are developing the base for your new physique! Josh Hewett www. Exercises are grouped in pairs. 10.Remember to finish each workout with 10 minutes of some form of cardio.
High Intensity Set-Extension Techniques (on the last set.com 91 .getleanbook. after reaching Momentary Muscular Fatigue): Drop sets: reduce weight used and continue reps Partials: continue reps using a shorter range of motion (ie: only halfway) rest/Pause: rest for only 10 seconds then try to do another 2 or 3 reps WATCH VIDEo DEMoNSTrATING THESE SET-ExTENSIoN TECHNIquES Josh Hewett www.
or Barbell Chest Press. The palms of your hands are facing your legs. Josh Hewett www. It is also a good idea to have a friend as a “spotter” to watch you during this exercise for safety reasons. As you breathe out. This will be your top “starting” position. Lock your arms at the top position once fully extended. Extend your arms fully so that you are holding the dumbbells up over your chest.the technique is very similar to the dumbbell chest press. hold for a second and then repeat for the required repetitions. By bending at your elbows. and lower it until it touches your mid-chest at about the level of your nipples.WorKouT oNE Always begin with the Dynamic Warm up and Core Activation exercises as illustrated in the Adaptation Phase! SuperSet A: Week 1 3 Sets of 12 Reps Week 2 3 Sets of 10 Reps Week 3 4 Sets of 8 Reps Week 4 5 Sets of 6 Reps 1. At the bottom “finish” position your elbows should be bent to at least 90 degrees and the dumbbells should be in line with your elbows (ie: your forearms remain perpendicular to the floor).com 92 . You may need a rack or upright posts to lift the bar from. Try to keep your shoulder blades squeezed back together on the bench during this exercise. push the weight up using your chest muscles. as you are increase the resistance.Lie down on your back on a flat bench with a dumbbell in each hand. Otherwise stick with the dumbbells.getleanbook. except that you will take a slightly wider than shoulder width grip on the bar. lower the weights slowly to each side of your chest as you breathe in. CHEST PrESS VArIATIoN Dumbbell Chest Press.
there are a variety of selectorized weight machines that you might find for performing the back row exercise (as illustrated below).SuPErSET WITH: 2.Perform a single arm row by holding a dumbbell in one hand. or Machine row – If you are a member of a gym. Then pull the dumbbell toward your waist while squeezing your shoulders back (think of “leading” with your elbow being pulled up). and maintain a neutral spine as you are leaning forward at the hips and supporting your opposite arm on a bench.getleanbook.com 93 . Josh Hewett www. roW VArIATIoN one Arm Dumbell row. Then lower the dumbbell under control. and repeat. and you will sick upright with your chest open and pull the handles toward your waist. while squeezing your shoulder blades back and down. Most of them involve a cable pulley system attached to a weight stack. Focus on keeping your chest open and contract your mid-back muscles while keeping your neck relaxed.
and straighten your back. If you find it becoming too easy for the recommended repetition range. Otherwise. you can also use a weighted vest or have someone support a weight plate on your upper back. or alternate reaching one arm up between reps. Pushup Variations. Josh Hewett www. Lower yourself until your chest almost touches the floor.com SuPErSET WITH: 2. If you find it becoming too easy for the recommended repetition range. until you reach fatigue. Otherwise. Be sure to keep your body as straight as possible during this movement. and then press up to full arm extension.SuperSet B: Week 1 3 Sets of 12 Reps Week 2 3 Sets of 10 Reps Week 3 4 Sets of 8 Reps Week 4 5 Sets of 6 Reps 1. hold the bar with a medium wide overhand grip. just perform as many repetitions as you can with strict form.com 94 .Try to progress from doing standard pushups to more challenging pushup variations. or by performing pushups using the suspension straps (such as the Jungle Gym). INVErTED roW. until you reach fatigue. Check them out at www. using your feet as the lever point.getleanbook. Then pull your chest toward the bar while squeezing your shoulders back. by elevating your feet.The inverted row is a bodyweight exercise wherein you lie down under a secure bar that is about 3 to 4 feet off the floor. The higher the bar is. if you elevate your feet the exercise becomes much more challenging. the easier the exercise will be. just perform as many repetitions as you can with strict form. And by contrast. The inverted row can also be performed using suspension straps such as the Jungle Gym which will allow for more versatility & ease of adjustment.StrapsWorkout. you can also use a weighted vest or place a weight plate on your midsection. Focus on keeping your chest open and contract your mid-back muscles while keeping your upper trap and neck muscles relaxed. and repeat. Keep your elbows over your wrists and in line with your chest. then lower yourself under control.
hold a bar or dumbbells straight above your chest with your arms fully extended. without excessive movement at the shoulders.Holding a dumbbell in each hand with your arms extended at your sides and palms facing forward. TrICEPS ExTENSIoNS – Lying on your back on the floor or a bench. Then extend the elbow until the arm is straight again and you have raised the weight above your chest to the start position. bend at the elbows only and lower the bar or dumbbells towards your forehead.com 95 . While keeping your upper arm stationary and your elbows facing the ceiling. Keep your upper arm and elbow in-line with your body throughout. BICEP CurLS. Josh Hewett www. curl the dumbbell towards your shoulder by flexing your arms at the elbows. Either alternate one arm at a time or curl both arms together.getleanbook. *Finish with 10 minutes of cardio. SuPErSET WITH: 2.SuperSet C (Isolation): 2 SuPErSETS oF 8 To 12 rEPS 1.
SuPErSET WITH: 2. keep your knees aligned directly over top of your feet. LEG CurL VArIATIoN Ball Hamstring Curl . SquAT VArIATIoN.WorKouT TWo Always begin with the Dynamic Warm up and Core Activation exercises as illustrated in the Adaptation Phase! SuperSet A: Week 1 3 Sets of 12 Reps Week 2 3 Sets of 10 Reps Week 3 4 Sets of 8 Reps Week 4 5 Sets of 6 Reps 1. Josh Hewett www. attempt to squat until your thighs are parallel to the floor. use a squat rack to safely get the weight into position on your back initially. lowering yourself with control until your knees are bent past 90 degrees. and maintain a neutral spine as you sit your hips back into the squat position. Avoid rounding your back and control the movement at all times. Squat back up to the standing position by engaging the muscles in your legs and hips.To make this exercise more challenging. and maintain even pressure on both feet.Press your heels into the ball and elevate your hips while engaging your hamstrings. while keeping your hips elevated and raise your entire body as you bring the ball in. Your heels should remain in contact with the floor.getleanbook. stick your heel out) during this exercise. lift one leg off the ball and roll it in using a single leg only.com 96 . using your hamstrings. Roll the ball in and out under control. Single Leg Variation .Using a barbell or dumbbells as resistance. Keep your feet dorsiflexed upwards (ie: flex your toes up. and core. although you may not be able to elevate them as high with this variation. glutes. Keep your hips off the floor. If you are using a barbell. As you progress with this exercise and your mobility improves.
DEADLIFT VArIATIoN . You should feel your hamstrings under tension. you can substitute with the step up. Adjust the machine so that your knees are below the padded bench. SuPErSET WITH: 2.com 97 . and keep the top foot on the step until you have completed all of the repetitions with that leg. then switch to the other leg. as well as the muscles in your lower back and core working. Keep your back slightly extended and your shoulders retracted throughout the deadlift movement. the leg curl machine is a good alternative to using the ball. and your heels are below the lower leg pad. bending both knees until your front leg is at 90 degrees. Hold a dumbbell in each hand.. but this movement differs from the squat in that there is greater forward flexion at the hips and less knee flexion. Josh Hewett www. then lower under control. Perform the same number of required repetitions for each leg. SuperSet B: Week 1 3 Sets of 12 Reps Week 2 3 Sets of 10 Reps Week 3 4 Sets of 8 Reps Week 4 4 Sets of 6 Reps 1. Then press back to the start position. or Step up. because you can progressively increase the resistance as you become stronger.getleanbook.Note: If you have access to resistance training machines. step forward and lower yourself into a lunge position. Allow your knees to bend slightly as you lean forward. Curl both legs towards your butt without lifting your hips.If you have trouble with your balance or technique performing the forward lunge. lean forward at the hips. Your back knee should lower towards the floor as if you were about to kneel down on it. pushing with your forward leg. keeping your back flat or slightly extended and your shoulders back. The step should be high enough that your front knee is bent to at least 90 degrees in the starting position.Holding a barbell or dumbbells. LuNGE or STEP uP Forward Lunge – Holding a dumbbell in each hand. as used during the Adaptation Phase. and repeat the movement with the other leg. Try to keep your knee in line with your foot & work on balance.
sit up as far as you can and simultaneously lift your legs as far up as you can as well.SuperSet C (Isolation): 2 Sets of 8 to 12 reps 1. or Hanging Knee raises – This is a similar motion to the lying knee raise. Reach towards your feet with straight arms and attempt to maintain balance at the top “V” position while contracting your abs. Josh Hewett www. V-SIT uPS – While keeping your legs and back straight. Focus on lifting your hips straight up toward ceiling. This exercise does require some balance and coordination. SuPErSET WITH: 2. while keeping your abs tight. pause briefly.This exercise targets the lower abs. or simply hanging from an overhead bar.getleanbook. either supported by your elbows on a Roman Chair or using elbow straps.com 98 . then lower under control and repeat. then lower under control. KNEE rAISE VArIATIoN Lying Knee raises (reverse Crunch) . Contract your abdominals and bring both knees up toward your chest. rather than rolling your legs up over your chest. except that you are suspending yourself in an upright hanging position. and lift your knees up toward your chest until you can slightly raise your hips. Lower your feet back to the floor and repeat. Hold onto a bench (or other secure object) overhead. *Finish with 10 minutes of cardio. so be patient and keep working at it. At the top of this motion only your butt should be touching the floor.
You want to feel the muscles in your mid back working.WorKouT THrEE Always begin with the Dynamic Warm up and Core Activation exercises as illustrated in the Adaptation Phase! SuperSet A: Week 1 3 Sets of 12 Reps Week 2 3 Sets of 10 Reps Week 3 4 Sets of 8 Reps Week 4 5 Sets of 6 Reps 1. Sit up tall during this exercise. and pull the bar down in front of you stopping at your collar bone. As you pull the bar down. and avoid rounding the shoulders forward or shrugging your neck.com 99 . and keep your elbows closer to your body as you pull the bar down. and avoid tensing your neck muscles. and don’t let your shoulders round forward. or Chinups – Grip an overhead bar with your palms facing you about shoulder width apart. focusing on maintaining slight extension in your back. Pull yourself up until your chin passes the bar. try to depress your shoulder blades by squeezing them down and back.getleanbook. PuLLDoWNS or CHINuPS Lat Pulldowns . Your elbows should point straight out to the sides of your body. with your hands slightly narrower than shoulder width. Attempt to retract and depress your shoulder blades as you pull up. Lower to full arm extension and repeat. Alternatively you can use an underhand grip. here is a video tutorial demonstrating some progressions you can perform to work up to performing a chin up: Josh Hewett www. Note: If you find chin ups too challenging but don’t have access to a lat pulldown.Take a medium wide overhand grip on the bar overhead. keeping the bar as close to your body as possible during the movement. as well as your arms.
Lower with control & repeat. then press yourself back up to the fully extended start position. Then extend your arms back to the start position while exhaling. not the elbows. SuperSet B: Week 1 3 Sets of 12 Reps Week 2 3 Sets of 10 Reps Week 3 4 Sets of 8 Reps Week 4 4 Sets of 6 Reps 1. and progress from there. SuPErSET WITH: 2. with your feet on the floor. you can start with bench dips. Josh Hewett www. Lower yourself under control while leaning slightly forward until your arms are bent to at least 90 degrees.getleanbook. oVErHEAD PrESS – Stand or sit up tall. This exercise can be made more challenging by using a weighted dip / chin up belt for adding resistance. DIPS – Support yourself between two parallel bars (dip stand) with your arms fully extended and your feet off the floor.WATCH VIDEo oN CHIN uP ProGrESSIoNS SuPErSET WITH: 2. inhale deeply and lower it back over your head while keeping your elbows only slightly flexed. The movement is coming from the shoulders. LYING DuMBBELL PuLLoVErS – Lie down on your back on a bench (or exercise ball) holding a single dumbbell with both hands. If you find it too challenging.com 100 . holding a dumbbell in each hand at shoulder level and press them both to full arm extension overhead.
com 101 . rEAr SHouLDEr FLYES – With a dumbbell in each hand. Lower to sides under control and repeat. remember to use a High Intensity Set-Extension Technique on your last set! Josh Hewett www. with your upper body about parallel with the floor. LATErAL SHouLDEr rAISES – Stand upright holding a dumbbell in each hand with your arms at the sides of your body. SuPErSET WITH: 2. Lower under control and repeat. Start with your arms hanging straight down towards the floor and your palms facing each other. Then raise your arms up until they parallel to the floor and perpendicular to your body. *Finish with 10 minutes of cardio. either lean forward from a sitting position. Raise your arms straight out to the sides of your body until parallel to the floor.getleanbook. or lie face down on a high bench.SuperSet C (Isolation): 2 SETS oF 8 To 12 rEPS 1. with your palms facing the floor and your elbows only slightly unlocked.
bicycle. or other cardiovascular training equipment. By this time you should be able to increase the intensity of your sprint intervals. The total workout should last about 20 minutes. stationary bike. WATCH A VIDEo DEMoNSTrATING HIGH INTENSITY INTErVAL TrAINING Josh Hewett www. As with the previous phase.com 102 . These workouts can be performed by running outside or on an indoor track. preferably first thing in the morning. Try to perform your HIIT sessions on an empty stomach to take advantage of the fat burning effect of your elevated growth hormone levels. “erg” rower. swimming laps. alternate between 2 minutes of low intensity cardio and 30 seconds of higher intensity fast cardio. or using a treadmill.getleanbook. elliptical trainer. you will perform three HIIT sessions.High Intensity Interval Training (HIIT) “Cardio” During the Metabolic Drive Phase.
Metabolic Drive Phase: Program outline
Workout 1: SuperSet A: Dumbbell or Machine Row Chest Press SuperSet B: Inverted Row Pushup Variation Isolation SuperSet Bicep Curls Tricep Pushdowns 10 Minutes Cardio 2 Sets of 8 to 12 reps 3 sets x 12 reps 3 sets x 10 reps 4 sets x 8 reps 5 sets x 6 reps Week 1 3 sets x 12reps Week 2 3 sets x 10 reps Week 3 4 sets x 8 reps Week 4 5 sets x 6 reps
WATCH A VIDEo oF WorKouT 1
Workout 2: SuperSet A: Squats Hamstring Curls SuperSet B: Deadlifts Lunge OR Step Up SuperSet C (Isolation) Knee Raises V-sit Ups
Week 1 3 sets x 12reps
Week 2 3 sets x 10 reps
Week 3 4 sets x 8 reps
Week 4 5 sets x 6 reps
3 sets x 12 reps
3 sets x 10 reps
4 sets x 8 reps
5 sets x 6 reps
2-3 Sets of 10 to 15 reps
10 Minutes Cardio
WATCH A VIDEo oF WorKouT 2
Workout 3: SuperSet A: ChinUps OR PullDowns Overhead Press SuperSet B: Dumbell Pullovers Dips SuperSet C (Isolation) Side Delt Raises Rear Delt Raises
Week 1 3 sets x 12reps
Week 2 3 sets x 10 reps
Week 3 4 sets x 8 reps
Week 4 5 sets x 6 reps
3 sets x 12 reps
3 sets x 10 reps
4 sets x 8 reps
4 sets x 6 reps
2 Sets of 8 to 12 reps
10 Minutes Cardio
WATCH A VIDEo oF WorKouT 3
you can take advantage of greater fat metabolism without depleting your energy stores or losing lean muscle tissue. as we will need more carbohydrates around your workouts to replenish your muscle’s glycogen stores for faster recovery. 4. By limiting your carbohydrate depletion to 3 nonworkout days each week. Remember your Healthy Nutrition Habits and review your nutrition journal to look for areas you can improve upon from the last phase. Remember to take your supplements daily: • • • • Vitamin D Fish Oil Whey Isolate Protein Powder Consider including a fruit and vegetable whole food concentrate such as JuicePlus (especially if you have trouble eating several servings of vegetables every day). 7. Consume a protein and carbohydrate meal or shake within 30 minutes after your workout. not some sugary or artificially sweetened cold drink. What are Protein Days? Carbohydrate Cycling: Protein Days refer to carbohydrate manipulation. 5.com 106 . 3. Josh Hewett www. Note: I’m talking about real green tea. Try to drink about 1 liter of water for every 50 lbs of body weight every day. such as a whey protein shake and a banana.com to learn more.Nutrition Guidelines for Metabolic Drive Phase 1. Drink a cup of plain green tea upon waking in the morning. which means you will temporarily remove all carbohydrates (except for vegetables) from your diet to force your body to consume fat as its main fuel source. on non-strength-training days. we want to limit our Protein Days to days that we are not performing our strengthtraining workouts. 2. Introduce 2 to 3 Protein Days each week. Check out www.StayFitWithJuicePlus. However. This will increase fat burning and growth hormone production. Eat at least 5 small meals / snacks per day (as indicated in the previous phase).getleanbook. This will aid in recovery. as well as before your workouts (when possible). 6.
Consume more healthy fats on protein days. yams. beans. olive oil in salad dressings.getleanbook. raw unsalted nuts and seeds as a snack.Protein Days: NO carbs except for vegetables (but NO corn). hungry. whole grains of any kind. or low energy during your Protein Days. or before your HIIT. on protein days. etc Eat enough for complete muscle recovery. such as almonds or a protein shake Josh Hewett www. This means you cannot even eat sweet potatoes. it is recommended to eat more frequently and increase your protein consumption to replace the calories you are missing from the starches. fish oil. coconut oil (great for cooking). etc.com 107 . ideally on the same day you are performing your HIIT sessions. as we have established. Choose healthy snacks throughout the day. or supplement form) on an empty stomach upon waking in the AM. black coffee. Schedule your 3 Protein Days around your resistance training workouts each week. The rest of the week. from sources such as: avocados. follow your regular nutrition plan. fruit. You can also increase fat release and improve energy by having caffeine (from plain green tea. Monday Regular Day Tuesday Protein Day Wednesday Regular Day Thursday Protein Day Friday Cheat Day (light) Saturday Protein Day Sunday Regular Day Day 1 Workout HIIT Cardio Day 2 Workout HIIT Cardio Day 3 Workout HIIT Cardio Rest Day Because you may feel tired.
sweet potatoes. lettuce.Protein Day Sample Meal Plan Breakfast (after HIIT): • 2 to 4 whole eggs (ie: veggie omelet) • 1 whole green. beans. steel-cut oatmeal. and berries. grilled chicken • Water Mid-afternoon snack: • Can of Salmon or Tuna. brown rice. or red pepper • Broccoli • Cup of green tea Mid-morning snack: • Whey protein shake (with water) • Handful of almonds Lunch: • Large Chicken Salad (spinach. millet. green peas). buckwheat. with celery and small amount of mayo Dinner: • • • large serving of steak OR fish Mixed vegetables (ie: Grilled zucchini. Try to consume the majority of your carbohydrate foods closer to your workout. yellow. low GI carbohydrates such as quinoa.getleanbook. orange. Josh Hewett www.com 108 . Avoid wheat and reduce dairy consumption. cucumber. grilled asparagus) Green tea On Regular Days you can consume healthy.
com 109 . and after exercise Dinner: • Fish • Spinach OR Mixed green vegetables • Quinoa OR Buckwheat • Water with lemon This phase is not easy.Workout Day Sample Meal Plan (regular Day) Breakfast: • 2 to 3 whole eggs (ie: veggie omelet) • 1 whole pepper • Oatmeal • Cup of green tea Mid-morning snack: • Plain yogurt with mixed berries • Handful of almonds Lunch: • Grilled Chicken Breast • Broccoli • Sweet Potato OR Brown Rice • Water Mid-afternoon snack (Peri-Workout): • Cup of Black Coffee or Green Tea before workout • Whey protein shake and a banana after workout • Drink plenty of water before. The results will be worth it! Josh Hewett www.getleanbook. during. but it is very important to follow the nutrition plan strictly and maintain very intense workouts for these 4 weeks.
com 110 .getleanbook.Key Points at a Glance • Nutrition Journal • Drink Plenty of Water • 4 to 5 Smaller Meals / Snacks Daily • Eat within 30 minutes after your workout • Introduce 2-3 Protein Days per Week • High Intensity Interval Training Cardio • Stay Positive and Focus on Goals • Adequate Sleep & Rest Josh Hewett www.
This means you are going to try to increase the volume of work performed each week without reducing the resistance used. You will be losing body fat during this phase.Metabolic Conditioning Phase Nutrition & Training Protocol The training schedule for the Metabolic Conditioning Phase involves a full body circuit training workout that will be performed three non-consecutive days each week. Josh Hewett www. In the first week you will perform each exercise for as many reps as possible in 30 seconds. with a short High Intensity Interval Training (HIIT) session performed on the days in between. with 30 rest. The focus of this phase is to increase the ‘density’ of training volume. The workouts will be performed on 3 non-consecutive days each week.com 111 .getleanbook. Carbohydrate Manipulation will be continued in this phase three days per week to maximize the release of body fat as fuel. multi-joint exercises. body weight. You will be using primarily calorie-burning. Then in week two the exercises are performed for 35 seconds each with 25 seconds rest. Finally in week three the goal is to do each exercise for 40 seconds with only 20 seconds rest. and body fat percentage. The goal is to increase fat metabolism and conditioning while progressively reducing rest intervals and increasing the duration of each exercise performed each week. Each exercise interval is one minute. but wait until the end of the 3 weeks to check your measurements.
Do this workout 3 days each week. • • • • 1 minute interval per exercise Start with as many reps as possible in 30 seconds (with 30 seconds rest) Progress up to as many reps as possible in 40 seconds (with 20 seconds rest) Maintain continuous effort throughout the given timed training interval 5.com 112 . 4. 2. 3. before proceeding to next circuit Josh Hewett www. 3 HIIT Cardio sessions each week (15-20 min): Preferably in the morning on an empty stomach. on non-consecutive days. Increase your timed exercise repetitions each week while reducing rest accordingly.getleanbook. Perform 3 circuits of each exercise in sequence for every micro-circuit (set of 4 exercises) with only the prescribed rest (20 to 30 seconds) between exercises.Metabolic Conditioning Training Plan: 3 WEEKS Equipment recommended: Suspension Straps. Dumbbells Equipment required: Exercise Ball Monday Lunges Inverted Row Jacknifes Burpees --------------Hamstrings Pushups Knee Raises Mtn Climbers Tuesday High Intensity Interval Training Cardio Wednesday Lunges Inverted Row Jacknifes Burpees --------------Hamstrings Pushups Knee Raises Mtn Climbers Thursday HIIT Cardio Friday Lunges Inverted Row Jacknifes Burpees --------------Hamstrings Pushups Knee Raises Mtn Climbers Saturday HIIT Cardio Sunday Rest Day Training Guidelines for Metabolic Conditioning Phase 1. Introduce Cardio Intervals: this phase will include some high intensity cardio intervals in the form of dynamic exercises such as mountain climbers and burpees.
pushing with your forward leg.getleanbook. hold the bar with a medium wide overhand grip. This can also be performed as a walking lunge. 7. This also forces you to engage your postural muscles and is a good alternative if you don’t have access to dumbbells. ----------------------------------------------------------------------------------------------------2. Rest for 60 to 90 seconds after completion of each circuit. or Prisoner Lunge – Use the same form as described for the dumbbell lunge. step forward and lower yourself into a lunge position.Lie down under a secure bar that is about 3 to 4 feet off the floor. LuNGE VArIATIoN (Choose oNE of the following): Dumbbell Lunge . Choose a resistance or exercise difficulty that is challenging within the required time frame but avoid complete fatigue at least until the last round of each exercise. with your elbows held up high and out to the sides of your body. Josh Hewett www.com 113 . Maintain continuous tension and slow controlled form throughout every set. without pausing or resting until the set is finished. using your feet as the lever point. Perform the same number of required repetitions for each leg. use controlled form with about 2 second ‘negative’ on every rep (descend slowly).6. 8. Then pull your chest toward the bar while squeezing your shoulders back. and repeat the movement with the other leg. 9. Focus on keeping your chest open and contract your midback muscles while keeping your neck relaxed.Holding a dumbbell in each hand. INVErTED roW. then lower yourself under control. Sleep is essential for recovery and efficient fat metabolism! Circuit A: 3 rouNDS oF 30 To 40 SECoNDS EACH ExErCISE (20-30 SECoNDS rEST) 1. Get at least 7 to 9 hours of quality sleep per night. and repeat. and straighten your back. Your back knee should lower towards the floor as if you were about to kneel down on it. except that both of your hands are behind your head. Then press back to the start position. bending both knees until your front leg is at 90 degrees.
Jump both legs back underneath you. Keep your midsection tight and your back flat as you kick out into this position. And by contrast. the easier the exercise will be. Keep your shoulders right over your hands and work on balance and control during this movement. The higher your angle the easier it becomes. Use controlled form on every rep. roll the ball in by bending your knees and elevating your hips. and jump up. stand up. then kick both legs back together so that you end up in a pushup position. Squat down to touch the ground with both hands in front of you. JACKKNIFE oN BALL – In a pushup position with your feet on a stability ball. BurPEES – Consider this a high intensity cardio interval. and the lower your angle (the closer you get to the floor) the harder it gets. With the exercise straps you can use a neutral (palms facing in) grip. Then roll the ball out by extending your legs while keeping your core muscles engaged and avoid letting your back sag. if you elevate your feet the exercise becomes much more challenging. ----------------------------------------------------------------------------------------------------- 4. repeat. The inverted row can also be performed using suspension straps such as the Jungle Gym which will allow for more versatility and ease of adjustment. ----------------------------------------------------------------------------------------------------- Josh Hewett www. ----------------------------------------------------------------------------------------------------- 3.getleanbook.The higher the bar is. Use slow controlled form on every rep.com 114 .
glutes. Focus on lifting your hips straight up toward ceiling. PuSHuP VArIATIoNS .Try to progress from doing standard pushups to more challenging pushup variations. by elevating your feet on a step or ball.com 115 .Circuit B: 3 rouNDS oF 30 To 40 SECoNDS EACH ExErCISE (20-30 SECoNDS rEST) 1. or try the T-Pushup. and then press up to full arm extension. Lower your feet back to the floor and repeat. or Josh Hewett www. Hold onto a bench (or other secure object) overhead. BALL HAMSTrING CurLS – Press your heels into the ball and elevate your hips while engaging your hamstrings. Be sure to keep your body as straight as possible during this movement. rather than rolling your legs up over your chest. Roll the ball in and out under control. ----------------------------------------------------------------------------------------------------2. KNEE rAISES Lying Knee raises This exercise targets the lower abs. while keeping your abs tight. Standard Pushups or Pushups with feet on ball or Twisting “T” Pushups ----------------------------------------------------------------------------------------------------3. while keeping your hips elevated and raise your entire body as you bring the ball in. Keep your feet dorsiflexed upwards during this exercise. Keep your elbows over your wrists and in line with your chest during the pushup. and core. and lift your knees up toward your chest until you can slightly raise your hips. Lower yourself until your chest almost touches the floor. reaching one arm up as you turn. wherein you alternate rotating your entire body to one side and then the other after each repetition. Use slow controlled form on every rep.getleanbook. using your hamstrings. Use slow controlled form on every rep.
pause briefly. Contract your abdominals and bring both knees up toward your chest.getleanbook. MouNTAIN CLIMBErS . In a pushup position. then lower under control. Use slow controlled form on every rep. either supported by your elbows on a Roman Chair or using elbow straps. Then quickly switch your foot position.Hanging Knee raises – This is a similar motion to the lying knee raise. or simply hanging from an overhead bar. bend one knee up toward your chest and keep the other leg extended.This is another high intensity cardio interval.com 116 . except that you are suspending yourself in an upright hanging position. alternating each foot front to back as if running on the spot ----------------------------------------------------------------------------------------------------- Josh Hewett www. ----------------------------------------------------------------------------------------------------4.
com 117 .TFF Metabolic Conditioning Circuit: 3 Weeks Circuit A: 3 rounds Week 1: Max reps in 30 seconds.getleanbook. 25 sec rest Weight Used Week 3: Max reps in 40 seconds. 20 sec rest Weight Used recovery Week Exercise Lunge variation Inverted rows Jackknifes on Ball Burpees r E C o V E r Y Circuit B: 3 rounds Lying Ball Hamstring Curl Pushups variation Hanging Knee raise Mountain Climbers r E C o V E r Y WATCH A VIDEo oF THIS WorKouT HErE Josh Hewett www. 30 sec rest Weight Used Week 2: Max reps in 35 seconds.
2. Drink Green Tea as an alternative to coffee. The purpose of this delayed feeding is to take advantage of the After-Burn effect and elevated Growth Hormone levels post workout for an hour of elevated fat metabolism.Metabolic Conditioning Phase Nutrition Protocol 1. Cheat Day. Whereas during the previous phase you were encouraged to eat right after exercise to build lean tissue and optimize your recovery. meal frequency. ideally first thing in the morning. 6. if wanted).com 118 . 7. and eliminate all alcohol or sugar intake (except for your Cheat Day meal. Drink plenty of water! 5. 8. Maintain from last phase: water intake. Protein Days. to facilitate fat release. as well as before exercise. One significant change to your nutrition plan during the Metabolic Conditioning Phase is that you want to have an empty stomach for 1 hour before the workout as well as 1 hour after the workout.getleanbook. nutrition journal. supplements. on non-weight training days. in this phase you want to wait for an hour after training before having something to eat. 3. reduce salt intake. 4. Must be strict with the nutrition and training plan this month! One significant change to your nutrition plan during the Metabolic Conditioning Phase is that you want to have an empty stomach for 1 hour before the workout as well as 1 hour after the workout Josh Hewett www. Refer to the Sample Meal Plan from the previous phase and review Carb Manipulation (Protein Days). Continue to schedule 3 Protein Days per week.
com 119 .getleanbook. Alcohol intake • Green Tea • 3 Cardio HIIT Sessions per Week (AM’s) • 3 Protein Days per Week (non-workout days) Josh Hewett www.Key Points at a Glance • Weekly Nutrition & Exercise Journal • Timed Circuit Training with Intervals • 1 hour empty stomach pre and post workout • Reduce Salt. Sugar.
and training intensity.getleanbook. it is time for a “Deload Week”.recovery / Deload Week After completing the 3 week Metabolic Conditioning Phase. It is still important to begin every workout with a light dynamic warm up and core activation.com 120 . Do not train to fatigue. The deload week is performed for the following reasons: • • • • • • • • To give your body a rest To give your mind a rest To allow your nervous system to recover To peak for an athletic event To prevent overtraining To increase your chances of progress To prevent injury To increase your motivation for training During this week you want to reduce training load. Sample De-Load Program Mon Cardio Tues Push Day: Squats Wed oFF Thurs Cardio 15 minutes light cardio Fri Pull Day: Hamstrings Rows Knee Raise Sat oFF Sun Cardio 15 minutes light cardio Pushups V Sit Ups Rest Day Rest Day Active Rest Day Josh Hewett www. training volume (shorter workouts. This is a one week recovery program to allow your body to fully recuperate from the hard training and adjust to the nutritional changes you’ve made. fewer workouts).
avocado.com 121 . cycling.getleanbook. flax seed oil Josh Hewett www. Reduce consumption of caffeine and other stimulants Consume more healthy fats such as fish oil. and keep them under 30 minutes.Training Guidelines for De-Load / Phase • • • Get more sleep Take more time to relax during the day Just 2 short strength training workouts this week. Push Day Exercise Prisoner Squats Pushups Circuits 3 reps 10 Exercise Ball Hamstring Curls Inverted rows Hanging Knee raises Pull Day Circuits 3 reps 10 3 10 3 10 V-Sit ups 3 10 3 10 Nutrition Guidelines for De-Load / Phase: • • • • • Continue to follow Healthy Nutrition Habits Continue to record what you eat in a Nutrition Journal (at least 3 days weekly) Stay well hydrated by drinking plenty of water. swimming (no interval training this week) 2 or 3 times this week. • Light cardiovascular activity such as walking. using bodyweight exercises only.
Josh Hewett www.getleanbook. eat smart.Congratulations! You have completed the entire program. Your ongoing training plan will look something like this: After you have completed 2 or 3 cycles of this program (about 4 to 6 months) you may want to progress to a more challenging program. but use strict form and common sense when you take on any form of exercise.com if you have any questions related to the program. such as the ADVANCED GET LEAN TrAINING TEMPLATE which is included in this package.com/training-resources Stay fit. and train hard. Check out the training resources at the link below. Remember. You can contact me at josh@top-form-fitness. so what do you do now? You can repeat the training cycle beginning from the Metabolic Drive Phase (do not repeat the Adaptation Phase).getleanbook. ADDITIoNAL TrAINING rESourCES: www. review the referenced videos. you need to get out of your comfort zone to get results.com 122 . and set up your training schedule in your calendar. progressively introducing more challenging exercise variations and heavier weights.
rich and happy. which are strongly related to lifestyle choices. rich and happy Before you’ll see any lasting transformation in your body. and basically resist “progress” by keeping you in your comfort zone. If all it took was “How-To’s” we’d all be fit.com 123 . avoid risk. But there is something else that needs to be addressed: the mental aspect. learned and experienced. it has an amazing ability to find solutions to challenges and discover ways to reach your goals. In addition. What’s going on here? Is there lack of information? I don’t think so. we live in an age where almost everyone has access to more health and fitness information than ever before. there has to be a transformation of your mindset and your habits. there are FOUR primary factors to consider related to programming your mind for success. these include: Josh Hewett www. If all it took was “How-To’s” we’d all be fit. However. Maybe there’s just too much information.4 THe GeT LeaN mINDSeT Recent statistics indicate over half of Canadians and Americans are overweight. the leading causes of death are heart disease and stroke. Based on everything I’ve studied. The brain is like a powerful super-computer.getleanbook. or incorrect info? That could be part of it… having good information is certainly important (which is why I wrote this book). your brain makes a much better servant than master… if left unguided its primary focus will be to keep you safe. Therefore you need to give your mind clear and focused direction regarding what you want to accomplish and your brain will almost miraculously find a way to accomplish your goals.
• • • •
You need to SToP focusing on what you DoN’T want. You must focus on what you Do want. Develop a sense of BELIEF that you will achieve it. Feel GooD about it!
If you can master these four elements of mental conditioning, you will realize far more success in every area of your life, not just your physical health and fitness. Let’s take a closer look at each of these fundamentals.
Stop focusing on what you DoN’T want!
One of the biggest challenges I find with many of my clients is a lack of focus. Often people don’t really know what they want. They may have a clear idea of what they don’t want. But focusing on what you don’t like about yourself won’t get you results; it will just get you frustrated. Before you can clearly focus on what you want, it is important to first train yourself to remove distracting negative thought patterns. For example, rather than focusing on how much you want to get rid of your gut, think about how good it will feel to be lean and fit. It’s a universal truth that what you focus on expands, therefore focus on expanding your sense of health and wellness rather than expanding your waistline. Because patterns of thinking can become habitual, initially it may be challenging to break the habit of worrisome or undesirable thoughts. The first step is to simply become more aware of these thoughts. When you catch yourself feeling stressed out, worried, or unhappy, be aware of what thoughts are going through your head. One simple method for interrupting a negative feeling or thought is say out loud the word “Stop!” and then consciously change your focus. In my book Get Mental: The Psychology of Strength, I share several other techniques for shutting down self-defeating thought patterns in order to establish new supportive mental habits. These include the Rubber Band technique, Stop-Switch, and journaling. I call this “negative thought-stopping.”
Start focusing on what you Do want!
Once you have identified the areas in your life where you tend to focus on what you dislike, or the lack of something you want, in order to make permanent changes in your mindset you will need to refocus on something positive. For example, if you are trying to quit a negative habit, it is always more productive to focus on replacing it with a new positive habit. Once you are able stop yourself from focusing on something negative, this does not necessarily imply that you will spontaneously refocus on what you want. It requires a clear and conscious effort to redirect your attention to your objective.
One of the biggest challenges I find with many of my clients is a lack of focus
Where your focus goes, energy flows. You need to be very clear about what you really want. Once you have this clarity you need to set up some solid goals to get what it is you want, and develop a deep commitment to achieve those goals, no matter what! Once you have established your goals... write them down! When you put something in writing it will become more real to you. To maintain your focus on what you want to accomplish, post your list of goals somewhere very visible where you will see it every day. One simple technique to help you achieve your goals and program your mind for success is to use affirmations. Positive affirmations are short, powerful statements that you say out loud to yourself to condition your subconscious mind, thus changing your thought patterns. I discuss how to create your own affirmations, and introduce an exercise I developed called ACT (Affirmation Conditioning Technique) in my book Get Mental: The Psychology of Strength. Using creative visualization is another powerful method for becoming laser-focused on what you want to achieve, while stimulating your subconscious mind to explore different ways to reach your goals. By closing your eyes and spending a few minutes quietly visualizing yourself in the process of achieving your goals, or picture yourself having already reached your objective, you are activating the same neural pathways as you would if you had actually done so in reality. Essentially, your brain does not differentiate between your physically performing an activity versus vividly visualizing it.
Believe and you will achieve!
Belief is a powerful thing. Your beliefs shape your perception of reality and influence what you believe is possible or impossible. When you believe in something you begin to attract people and situations, and notice opportunities, which will support your belief. By increasing your belief that you will achieve your goal, you significantly increase the likelihood of doing so. You can set all the goals you want, focus on the positive, say your affirmations, and use creative visualization, but if deep inside you just don’t believe it’s possible to reach your objective you are basically setting yourself up for self-sabotage. Once you develop a strong belief in your ability to accomplish your goals, you will also significantly increase your motivation to achieve these goals. The first step toward increasing belief in yourself and your ability to get what you want is to start with goals that you find believable. When you start with smaller goals that you perceive as challenging yet very realistic, you will accomplish these goals more easily. Once you have successfully accomplished several smaller goals, you can build on these successes and this will increase your belief in your ability to achieve bigger goals. I recommend recording at least “5 successes” at the end of every day, regardless of how big or small they are. It could be something as simple as going for a short walk that day, or something as big as reaching your ultimate goal of losing that last 20 pounds of body fat.
start with goals that you find believable
It is also important to surround yourself with other supportive, positive people who share similar beliefs and goals. When you spend time with successful people who already have what it is that you want, this will help to increase your belief that you can achieve the same. Your environment will influence you whether you like it or not, so choose your friends and colleagues carefully.
Josh Hewett www. choose your friends and colleagues carefully. relax your mind.getleanbook. can help you learn to slow down. It bears repeating.com 127 . and think about how good you will feel when you reach these goals. If something doesn’t feel right. isn’t it? So practice being happy and feeling good NOW! That will attract more positive energy and lead you to success. try to focus on all the aspects you like about them. Stay away from negative people. Many people are so busy and stressed that they “forget” how to relax and feel good. One technique that can help you feel good now is progressive relaxation. then something probably isn’t right. and excuse-makers. This can help you get back in touch with feeling happy and at peace. Attitude is contagious. If you feel stressed out or pressured when you think about your goals. These people will hold you back and bring you down. and people will either “affect” you or “infect” you. It is very difficult to feel good around people who are constantly focusing on the negative. Progressive relaxation and other relaxation techniques such as meditation. and you really believe you can accomplish these goals.Feel GooD about your goals! Once you have established clear goals that focus on what you really want (rather than what you don’t want). and release physical tension. whiners.. perhaps you need to pick some different goals that energize you and make you feel good about yourself. deep breathing exercises. the ultimate goal is to be happy. it will be a long. In the end. If you find that difficult to do. Visualize yourself successfully accomplishing every goal and really picture how happy this will make you. it’s time to separate yourself from them.. unpleasant struggle to reach your objective. Your goals should excite you and motivate you! Your goals should excite you and motivate you! When you think about your goals. it is important to feel good about it. and tai-chi. complainers.
GetMentalStrength. Remember. I describe all of the mental conditioning techniques in greater detail. It can feel like getting healthier every day. Just do something. Josh Hewett www. as long as it moves you toward your goals. Do something now. remember. you need to change things in your life. if you want things in your life to change. now. In my ebook Get Mental: The Psychology of Strength. including: • • • • • • • • • Affirmations Guided Affirmations MP3 Affirmation Conditioning Technique (ACT) Visualization SMART Goal Setting Negative Thought Stopping Progressive Relaxation Morning Power Routine …and More You can find out more about this information at www. so it’s important to be consistent with the four mental conditioning strategies described above. In the end it doesn’t really matter what it is you do. It can feel like having more energy. although a more detailed explanation is beyond the scope of this book.com 128 . eating healthy and being more active doesn’t have to feel like a struggle.com VIDEo DESCrIBING THESE Four IMPorTANT CoMPoNENTS oF MENTAL CoNDITIoNING: It takes about 3 to 4 weeks to establish new habits.getleanbook.CoNCLuSIoN This chapter has briefly introduced these mindset principles. You can make it fun! The main thing is that you take action today. It can mean watching your body transform right before your eyes.
You should also understand some of the basic mental conditioning principles and the importance of your thoughts and emotions. maintain your lean tissue. In order to maximize fat loss. Aim for 7-9 hours of quality sleep each and every night. elevate your metabolism. and make sure you’re in bed at least 7 hours before. Get Enough rest Try to get more rest and go to bed early.getleanbook. which is a stress hormone that stores fat and breaks down muscle tissue. fat loss may be slow if you do not include some of the following guidelines. this is not a good thing if you are trying to lose body fat. In fact. As you now know. and try to keep a regular routine where you have the same bedtime and waking hour. You can find several other powerful tips for getting better sleep on my blog at: Better Sleep Burn More Fat Josh Hewett www. Pick the time you have to wake up on most days. the probability of giving in to late night cravings increases exponentially for every hour of the evening that you stay awake. Lack of sleep increases your hormone cortisol. Also. because excess insulin can lead to excess body-fat storage. you will need to make some other changes to your lifestyle.5 THe GeT LeaN LIFeSTYLe HaBITS You now have a solid nutrition and exercise plan to follow in order to get lean and attain the body you desire. researchers have found that healthy men who slept for only 4 to 6 hours a night for 6 consecutive nights had higher blood sugar and insulin.com 129 . and keep your energy levels up. even with a sound diet and exercise plan. Sleep deprivation makes it difficult to shed body fat and keep it off To make matters worse. Sleep deprivation makes it difficult to shed body fat and keep it off.
some anti-depressants. avoid using alcohol or other drugs to cope with the symptoms of stress… this will not resolve the problem but it will make losing fat even more difficult. blood pressure medication.from smoking. and a eating a well-balanced diet. Even if you suspect that your medication is responsible for those extra inches around your waist. such as antacids and acid blockers. however various drugs and toxins can also have more direct effect on fat loss. I would never suggest you stop taking a prescription drug without first consulting your doctor. Quite often once a person makes changes to the way they eat. including: • • • Physical Stress. financial issues. Stress can arise from many different sources. and naturopathic doctors. adopt healthy coping mechanisms such as positive thinking and relaxation techniques. Mental and Emotional Stress. Whatever you do. Josh Hewett www.com 130 . using prescription or recreational drugs. and diabetes medication.Stress Management Like lack of sleep. There are also health professionals. drugs or pharmaceutical medications. and other chemical substances that are foreign to your body. lack of social support. etc. sedatives. anti-inflammatories. If you can’t eliminate the stress. a high stress lifestyle can also elevate your cortisol levels and can lead to adrenal fatigue. Many popular mainstream prescription drugs. Sound familiar? Also try to reduce the stressful activities that you have control over. always get medical advice before making any changes. Some healthy ways to deal with the stress in your life include exercising. This was referred to as a chemical stressor in the section above. are known to contribute to weight gain. which causes the body to retain fat. or from intense physical activity with inadequate recovery. This leads us to the next lifestyle habit… reduce Drug usage As much as possible.due to illness. exercise. Chemical Stress. drinking alcohol.getleanbook. the condition for which they were being “medicated” will improve significantly. who may be able to help an individual find more natural alternatives to pharmaceutical drugs. reduce the intake of toxins.can result from strained relationships. getting more rest. nutritionists. and sleep. the workplace.
Josh Hewett www. I suggest you progressively increase the duration of your cold showers over a few days. There are also those who are strict vegans or vegetarians. as well as what equipment you have access to. and/or before going to bed. Depending on your strength and conditioning. Exposure to cold temperature can increase the metabolism of body fat Tim recommends taking a 5 minute cold shower when you wake up. There are also several other fat loss exercise plans that may be as effective as the Get Lean training program. I have been doing this for several weeks now and I do notice a difference in my body composition. Keep in mind that this program was designed to get results for the majority of people. such as the Advanced Get Lean Training Template (included in this package). many of whom will have limited if any training experience. Others might insist we need more carbohydrates.Cool off Exposure to cold temperature can increase the metabolism of body fat. Some people believe we need to eat far more fruits while others swear fruit is fattening. short term cold exposure (ie: 30 minutes) leads to fatty acids being released as fuel for heat production through shivering.com 131 .getleanbook. Another method you can use is to rest with an ice pack on the back of your neck for 20 minutes. Some readers might not agree with everything I’ve introduced in this book. Drinking a large glass of ice cold water as soon as you wake up has also been shown to increase your resting metabolic rate. As explained by Tim Ferriss in his book The 4 Hour Body. you can progress to more advanced training when you are ready. based on their own opinions and beliefs. Even shorter durations of cold exposure could also increase glucose uptake by muscle tissue. Unless you can handle the cold well. and gradually make the water cooler each time to build your tolerance. Other benefits to cold exposure are that it can boost your immune system and reduce symptoms of depression. Some may argue that grains and dairy are great for weight loss.
Eat smaller portion sizes. Find ways to have fun with this! Josh Hewett www.getleanbook. Consume healthy fats every day. • • • • • • • • • • • If you follow these basic guidelines and make the necessary changes to your lifestyle and eating habits. They include: • • Choose natural. unprocessed. and high fructose corn syrup). I encourage you not to use your preconceived opinions as an excuse not to take action.However. Also keep in mind that you are doing this for yourself. Eat less on less active days. You are making positive changes that will benefit you in many ways. Try to include vegetables and a source of protein at each feeding. Reduce or eliminate any added simple sugars (especially sucrose. You will need help along the way.com 132 . you can maximize fat loss and keep it off permanently. fructose. Stay positive. Keep yourself surrounded with positive people. Perform High Intensity Interval Training (HIIT) rather than long slow cardio. Use a journal to monitor your exercise progression and nutrition (including caloric intake). so try not to look at it as hard work or drudgery. rather than “right away”. rather than “right away” Make sure you have friends that will support you and challenge you. Perform a form of Metabolic Resistance Training (MRT) using supersets or circuits. Whether or not you accept every detail. Stay well hydrated with water or green tea. focus on reaching your goals the “right” way. the core principles described in the Get Lean training and nutrition plan WILL get you results. preferably organic foods. Choose primarily lower glycemic index carbs. Get enough quality sleep. To be successful you also need to be patient and focus on reaching your goals the “right” way.
take action now. Do the warm up exercises in this program. for some social support.com/training-resources Josh Hewett www. do it now. It doesn’t matter how small that step is. ADDITIoNAL TrAINING rESourCES: www.getleanbook.com 133 . Connect with a friend who loves fitness. Make a decision to take some step toward your goal today. Whatever you decide. as long as it’s a positive move closer to where you want to be: • • • • Start a nutrition journal. Get rid of the junk food in your house.But most importantly. Don’t wait.getleanbook.
000 and include a possible prison sentence upon conviction. and author. known or unknown.com/topformfitness FoLLoW: www.com 134 .com/topformfitness DISCLAIMEr: Top Form Fitness strongly recommends that you consult with your physician before beginning any exercise program. Each download is recorded. examining. including photocopying. No part of this e-book or videos may be reproduced or transmitted in any form or by any means.ABouT THE AuTHor Josh Hewett. arising out of Top Form Fitness’s negligence. BA Kin. Josh is the owner of Top Form Fitness and has been working in the fitness and physical conditioning industry for over 20 years.com/topformfitness INSTAGrAM: @topformfitness PINTErEST: www.com LIKE: www. without the expressed written permission from Josh Hewett of Top Form Fitness. or treating medical conditions of any kind. Top Form Fitness is not a licensed medical care provider and represents that it has no expertise in diagnosing. or in determining the effect of any specific exercise on a medical condition. All rights reserved. you agree that you do so at your own risk.pinterest. electronic or mechanical. You should understand that when participating in any exercise or exercise program. You should be in good physical condition and be able to participate in the exercise. We have unique tracking codes embedded. is a certified fitness professional. there is the possibility of physical injury. Fines start at $150. are voluntarily participating in these activities. WEBSITE: www. helping hundreds of people reach their fitness and performance goals. Josh Hewett www. public speaker. or by any information storage and retrieval system. recording. If you engage in this exercise or exercise program. designed to detect illegal distribution of this special report e-book and the download links.twitter. and agree to release and discharge Josh Hewett and Top Form Fitness from any and all claims or causes of action. assume all risk of injury to yourself.Top-Form-Fitness.facebook.getleanbook.
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