Lean Body Coaching
Newsletter | Issue #101 | April 2nd
you've been lacking a little motivation, this
week's Lean Body Coaching newsletter is the
perfect "pick me up".
featuring the amazing transformation and success
story of Nora Shams. Nora is a former U.S.
Airborne Paratrooper who served in Iraq, then got
way out of shape when she re-entered civilian
life. Nora was 35 pounds overweight, living on her
friend's sofa, depressed and lacking
could have given up on herself. But, the Magna Cum
Laude college graduate is used to conquering
life's challenges. Nora decided that "enough was
enough", and decided to whip herself back into
shape. She did it so well, in fact, that
she's been enjoying top place finishes at bikini
competitions all around the northeast United
she's a beacon of fitness. Beautiful,
healthy, fit, and living life to the
can read Nora's heartfelt story, her road back to
mental and physical health, along with the full
diet and workout secrets she used to drop the
weight and transform her life.
you've been in need of some inspiration of late,
read Nora's story-- you can't help but get
anything be as mouthwatering as fresh baked
lasagna coming out of the oven? This usual comfort
food is the last thing that you'd think as fitness
food but today's recipe is about to change all
week, the traditional calorie and fat heavy
lasagna gets a Fit Chef makeover and I proudly
present Vegetarian Lasagna.
pasta-free recipe is perfect for those cold winter
nights and makes an amazingly delicious
alternative to traditional comfort food.
Today's "Ask Lee" : I'm
48, How Can I Get My Body
weeks, "Ask Lee", comes from David H, David Asks
Lee, I'm very interested in getting back into
It's been many years since I retired from
the marine corps after a career ending
used to have body I was kinda proud of, and
now, I'm just embarrassed by
48 years old, its hard to get the energy to
actually workout, besides going for a few miles
walk. I don't know anything about
supplements or diet really. I'm as much a
beginner as you've ever seen.
I need help. I'm tired of being embarrassed at
having this belly and my arms are so scrawny right
you give me ideas or some kinda plan can start out
with to get back on right track? Please help a
Marine out? Thank you!!
David, yes, of course we can help you out!!
I'm happy to get you started on a workout
routine and answer any questions you have about
supplements or diet.
and foremost, I would like to THANK YOU for your
service! You have served us, so allow me to
humbly return the favor and help you get back on
goal is to gain some muscle tissue and lose some
bodyfat. So, here's what I recommend.
This is a basic, yet result producing
nutrition and training program. To
get started, first, multiply your current body
weight times x 13, this will give you your
total caloric intake for the day. So for example ,
if you weigh 200lbs, you would be eating around
2,600 calories a day for fat loss.
note, everybody is different, and you need to
monitor your weight loss. If you're not losing
around 1-2lbs of fat a week, you may need to
re-calculate your calories at say 12 x bodyweight
until the scale starts to move in the right
divide those calories into 6 meals daily (You'll
be eating about every 3 hours).
sure you're selecting the most nutritious, healthy
foods you can. Your macro
nutrient split, should be around
50-60% calories from complex carbohydrates, 30-40%
from protein, and 10-20% from healthy fats. As
long a you stay within those figures, your body
will be in the right place hormonally to encourage
you go shopping, try to eat from the perimeter of
the grocery store (not cans and boxes, other than
oatmeal and rice). Here is a sample
cup, oatmeal, egg beaters or egg whites omelet
greek yogurt with berries, 10 almonds
salad sandwich (lowfat mayo) on ezekiel break,
a small amount in every meal about the size of
oatmeal, whole grain bread (ezekiel)
cream of wheat, cream of rice, grits
brown rice, wild rice,
new potato, sweet potato, yam,
black beans, lentils
corn, peas, corn tortilla
whole grain pasta (barilla)
flaxseed or oil olive oil
walnuts, almonds, other raw nuts or
Veggies are Free
(Eat whenever and plenty of
The following are laden
with unhealthy additives and are for the most part
nutritionally devoid of
your calories every few weeks to match your weight
loss. In other words, as your weight drops, ensure
you re-calculate your total daily calories to
ensure your weight training is consistent . The
more muscle mass you have, the quicker your
metabolism gets and the more calories you burn at
great routine, which will work well as both a fat
burner and lean mass activator , would be the
three day on, one day off split. With this system
of training, you train chest, shoulders and
triceps the first day, back and biceps
the second day and legs the third day.
is then followed by one day of total rest, before
resuming the training cycle again. This system
allows you to recuperate completely between each
body part, therefore reducing the likelihood of
overtraining and general fatigue which can play a
part when you're in a caloric deficit.
with 3 sets of three exercises to fatigue (that
means choosing a weight that is light enough to do
the set amount of reps with proper form, but heavy
enough to make the last 1-2 reps almost difficult
to accomplish) per body part. So for example, for
chest, do 3 sets of dumbbell bench presses, 3 sets
of dumbbell flys and 3 sets of incline
is important for muscular growth. Be sure to
switch in and out different exercises so that your
muscles don't adapt to the same exercise and quit
each weight training session, which should last
about 40 mins, with 20 mins of cardio.
regards supplements, for energy, appetite
suppressant and fat burning, I would add the Lean Body Fat Burner.
you just need a boost before you go to the gym,
use Supercharge Xtreme pre-workout
drink 15 minutes before your training session. I
recommend always finishing a workout with a
protein shake as well. This helps repair your body
after the demands heavy resistance training places
on it and allows you to recover and grow.
you're struggeling to consume all 30-40% of your
allotted protein calories from solid foods, I
recommend trying Lean Pro8 or ProV60 between meals. They taste
great and it's easy to get in an extra 50-100
grams of protein that way.
you're liable to be away from home, or work,
either take your food with you in tupperware or
keep a stash of Lean Body Gold protein bars,
handy. Don't put yourself in a position where
you're trying to find something healthy from a
service station. Be prepared in advance.
hope this answers your question and gets you on
the right track. .Please keep in touch and let us
know your progress and if you have further
can also check out our "Goals" section on the
website, there's a huge amount of free information
to help you out , you can find it
next time, stay healthy and
lean, live lean!
for a Lean Body,
& CEO Of Labrada
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