Posted by Ken Karnack on Fri, Mar 12, 2010 @ 02:31 PM
How Frisco Residents Get Lean & Gain Muscle without using a Frisco Fitness Studio!
This article will give great advice on how to
gain muscle and lose fat,
fast! You will have a head start on your friends in Frisco and have you burning fat in no time. You do not need a
fitness studio in Frisco to help you get lean if your motivated. Just follow this free plan designed by personal trainers in Frisco and you will get leaner and stronger almost overnight.
How to Gain Muscle and Lose Fat
Do the impossible. Gain muscle and lose fat. Build the cover model body and get the washboard abs that you've always wanted.
Imagine losing a pound of fat per week for a full year! Get Lean will help you reach your goals because it is a thorough, yet straightforward and no B.S. approach to fat loss. It’s a
comprehensive lifestyle manual that addresses each and every single obstacle that gets in the way of your fat loss success.
No Idea How To Build Muscle and Lose Fat?
Get Lean is the best step-by-step, day-by-day, workout-by-workout lifestyle plan for anyone (man or woman) that has always wanted to get lose fat and get lean. Whether you need to lose 100 pounds or if you want to build the lean, hard athletic look, the information found in this manual will do help you do exactly what the title says, Get Lean.
No time to get lean and lose weight? No problem.
Not having time to Get Lean is based on my fitness workouts, the same fat loss program that has been a staple workout plan for years. This workout plan is designed to make you lean an gain muscle. You can perform the exercise in your home, a fitness studio or a health club all under 60 minutes.
As you progress, you can get lean in 30-45 minutes 3 days a week. Just do these Old School Workouts 3 days a week and you’ll be able to watch the fat melt off your body. You’ve worked hard; now get the body you deserve!
Can’t Stand to do Long Bouts of Boring Cardio?
Get Lean shows you the scientifically proven better way to burn calories and promote fat loss. Want to know the biggest secret about “fat loss cardio”?
It doesn’t matter how many calories the machine says you burned!
Don’t know the first thing about lifting weights?
Get Lean contains a thorough beginner’s introduction to resistance training. Get the Old School Workouts Now!
Getting Tired of Your Lifting Routine?
One of the main principles of Get Lean is to change your workouts on a frequent basis. You won’t use the same workout plan for more than 4 weeks in a row. Frequent changes in your workout ensure continual progress in your fight against fat.
No clue about nutrition?
The Get Lean nutrition review will show you how to plan your meals and snacks to promote muscle growth and fat loss.
Good Food Choices For Getting Lean and Losing Fat
Whole, natural foods
Fiber-rich snacks,
almonds
Nuts/Almonds Chips
Fruit Soda,
Vegetables
Extra serving of vegetables
Low-fat dairy
Green Tea
Water, Sparkling Water Coffee
Unsweetened Iced Tea
Raw Vegetables
Lean Stir-fry
vegetables
Grilled backed chicken
Oatmeal
Yogurt
Eggs
Fish ( salmon, White fish)
oils ( olive, safflower, mac nut oil)
peanut butter
whey protein
Foods To Avoid to Get Lean and Lost Fat
processed foods
added suger
high frutose corn syurup
dairy high fat
ice cream
cookies
chips
diet sodas ( raises insulin levels)
soft drinks
battered foods
fried foods
trans fats
Your Get Lean and Lose Fat 4-week Training Program
Perform 3 sets of each exercise with a tempo of 2 seconds negative and a 1 second contraction...
Day 1
Bench Press (3x8) 2-0-1
DB Row (3x8) 2-0-1
DB Low-incline Press (3x8) 2-0-1
Reverse-grip Pulldown (3x8)
Wide-grp Seatd Row (3x12) 2-0-1
Elevated Push-up (3x12) 2-1-1
Intervals Stairs, treadmill, jumping jacks, jump rope
Day 2
Deadlift (3x8) 2-1-1
1-Arm Standing DB Shoulder
Press (3x8) 2-0-1
DB Split Squat (3x8) 2-0-1
Hamstring Curl (3x8) 3-0-1
Stability Ball Curl (3x12) 2-0-1
Bicycle Crunch (3x40) 1-0-1
Optional Intervals (bike, treadmill, or jump rope 2 mins)
Day 3
Reverse Lunge (3x8) 2-1-1
DB Chest Press (3x8) 2-0-1
BB Row (3x8) 2-0-1
SB Jackknife (3x15-20) 2-2-1
Incline DB Curl (3x8) 3-0-1
Lying DB Triceps Ext. (3x8) 3-1-1
DB Rear-Delt Raise (3x10) 2-0-1
2 mins jumping jacks
For more help and info on How to Get Lean & Lose Fat submit to our Old School Fitness Web Site