Lean For Life
The Lean For Life 12-week Fat Loss program is a comprehensive workout plan designed to seamlessly align with the nutrition guides available in our fitness app. This plan is structured into three phases, each lasting four weeks, focusing on periodized training. This means we manipulate different variables at different times throughout your journey to ensure progressive overload and continuous improvement.
The Overview
The Goals
The goal of this program is to lose fat while building muscle using a 3-phase progressive system that involves building a foundation, monitoring and promoting progression, and reaching the peak of fat loss.
The Science
This program combines targeted metabolic conditioning, cardio, and strength training to help you gain muscle, lose fat, and achieve your weight goal.
The Program
Structure: 12 weeks, 3 phases.
Level: Beginner-Advanced
Equipment: Pair of dumbbells, ideally adjustable.
Average Daily Time Commitment: 45 mins
The Goals
This program is designed to help you lose fat while gaining muscle mass, using a 3-phase progressive system that follows the following structure:
FOUNDATION: Build a metabolic foundation using lower-intensity training.
PROGRESSION: Progress through increasing weights, shortening rest times, and introducing more challenging movements.
PEAK: Peak the participant by increasing weights, shortening rest periods, and increasing volume per workout.
The Science
Metabolic Conditioning
12-Weeks of Max Fat Burning Even Outside of Training.
Cardio Training
Strategically Separated Cardio Training For Simultaneous Fat Loss And Muscle Building.
Strength Building
Strength Training To Build Muscle, Aiding In More Fat Loss.
The Program
Foundation (Weeks 1-4)
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- Cardio: 1-2 days per week of low-intensity steady-state (LISS) cardio for 30 minutes. This should be performed at zone 2 intensity, where you can maintain a conversation.
- Steps: Aim for 7,000 to 8,000 steps per day. -
- 2 to 4 workouts per week. Two distinct workouts can be repeated if desired.
- Each workout consists of three circuits with varying rest periods.
The workouts will emphasize major muscle group movements with 45 seconds of rest between sets. Followed by a focus on quick transitions with minimal rest for metabolic conditioning.
Progression (Weeks 5-8)
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- Cardio: Increase to 2 days per week of 45 minutes each.
- Steps: Increase to 9,000 to 10,000 steps per day. -
- Increased volume by adding more sets (four sets instead of three) and reducing the number of repetitions to allow for heavier weights while reducing rest periods for an added challenge.
- With more challenging variations of the exercises from Phase 1.
Peak (Weeks 9-12)
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- Cardio: Increase to either 2 days of 60 minutes or 3 days of 40 minutes.
- Steps: Increase to 10,000 to 12,000 steps per day. -
- Introducing more volume and heavier weights with minimal rest periods for maximum metabolic conditioning.
Lean For Life RESULTS
Upon completing Lean For Life, you will have burned a significant amount of fat and built enough muscle to lay the foundation for further strength, muscle gains, and fat loss. Download the app today and get your first month for free!
