Lean Body Coaching Newsletter | Issue #128| July 6th 2013

 
By Lee Labrada
Feeling Overtrained?
 
If you've been training heavy and incorporating a number of high intensity techniques for a long time, you need to look out for the signs of over training. If you find yourself constantly fatigued, that's one possible sign that you're over-trained.

Other symptoms include: getting sick more often than usual, restlessness and suffering from non-stop aches and pains.

If these symptoms sound familiar, it's time to step off the gas and add a periodization into your training.

Periodization, put simply, involves varying the intensity of your workout periodically to give your body appropriate amounts of stress followed by optimal rest time.

Today, we'll be looking into a powerful method for avoiding over-training syndrome by utilizing one of my favorite periodization techniques, high-repetition training.

High-repetition training can help you from becoming over-trained, by giving your body and nervous system a break from the constant heavy loads. A well structured high repetition routine can not only save you from an over-trained state, but lay the foundation for new progress when you return to your heavier training. 

 

 

Lean Chicken Parmesan
 
By Johnathan Zamora
Chicken Parmesan


Our special today is Chicken Parmesan.  The traditional version is prepared in batter, fried in oil and covered in Mozzarella. None of which matches our criteria for a "Lean Body" recipe.

Looks like it's time for a "Fit-Chef" makeover!

My version slashes 115 calories off the traditional recipe, reduces the fat content by 35% and even increases the fiber, all without appreciably curtailing the taste!

Eeach serving contains 306 Calories, 40 grams of Protein, 10 grams of Carbs and 12 grams of Fat. 



   

Lean Body Lean Lipid Fat Burner.
 
Our all-new EFA's product, Lean Body Lean Lipid, is perfect for anybody who wants to support lean muscle growth, improve brain function, heart-health and overall well-being. 
 

But, what if you could get even MORE from your fish oil supplement? Not only could you get all of the above, but also get extra help in burning unwanted body fat, resulting in a leaner body? Most people understand the health benefits traditionally associated with the use of a fish oil supplement.

You might be thinking, "How is an essential fatty acids supplement supposed to do what a fat burner or muscle toning product does?" 

Think of Lean Body Lean Lipids as a "supercharged" fish oil supplement. 

Along with the Omega-3 fatty acids EPA and DHA, Lean Body Lean Lipids also includes GLA and oleuropein, an olive leaf extract. These added ingredients give Lean Body Lean Lipids an edge  that other essential fatty acids supplements just can't match.    

Let's look at these ingredients more closely.

We'll start with the special fish oil blend use in Lean Body Lean Lipids.

Unlike other fish oil supplements containing low doses of EPA, Lean Body Lean Lipids contains

2 times more EPA than DHA - and studies show that fish oil supplements with this 2:1 ratio promote more fat loss. 

Then we add in GLA, an Omega-6 essential fatty acid that studies show stimulates fat burning. But, GLA doesn't just help increase fat loss. It actually works double-duty by also helping to reduce body-fat accumulation.

And finally, we add Oleuropein, an olive leaf extract that enhances fat burning and increases energy. 

You'll get the scientifically proven amounts of each ingredient. Every ingredient is listed on the label with their corresponding amounts. Unlike some companies, nothing is hidden in a so called "proprietary blend".  
  
Available in easy to swallow capsules, you get a combination of healthy, powerful essential fatty acids that you won't find in any other formula. 

Add Lean Body Lean Lipids to your nutrition program today and not only will you enjoy improved health, you'll also have added support to help you burn off unwanted body fat!

Want to find out why Lean Body Lean Lipids is the best essential fatty acid  product on the market? Find Out More Below.
 
 
 

By Lee Labrada

Tips For Staying Lean And Fit into Your 50's and Beyond.

Today's "Ask Lee", comes from Martin S. Texas, USA.

Hello Mr Labrada, I'm a big fan of Labrada products, and routinely use Supercharge and Lean Pro 8. You're still in amazing shape and wondered if you had any tips for staying injury free and making progress as you get older.

Martin S.

Texas

USA.

Hi Martin, thank you for your kind comments.

I won't sugar-coat this; staying in peak condition, remaining fit, lean and muscular in your 50's isn't as easy as it is in your 20's or 30's.  However, with the right mindset, determination and knowledge, anybody can get into and stay in great shape at any age.

One of the most important factors in increasing your physical longevity is structuring your workouts correctly, from warm-ups and stretching to using the correct bio-mechanics on each exercise. 

Below are some pointers for increasing your results and staying healthy as you advance in years: 

Exercise Tips

  • Warm Up. It's critically important you take the time to warm up. It's not an optional activity as you get older. I suggest a quick 5-10 minute jog or cycle to get the blood flowing. In addition, for every exercise, take a weight you can easily manage 20 reps with and pump some blood into the muscle before you consider your main sets.  
       
  • Stretching. As you get older, joints and muscles naturally become less flexible. After your 5-10 minutes warm up on a stationary bike, perform 5 minutes of stretching before every workout.  
        
  • Take minimal rests between sets. You don't need to nail yourself to the wall with drop-sets and negatives to increase intensity. Reducing the rest period between sets adds a new level of intensity to an existing workout. Instead of the traditional 2-3 minutes rest between sets, try taking just enough time to get your breath back and then get back in the saddle. This fast paced approach burns more calories , improves your overall fitness and turns your body into a fat burning furnace. 
          
  • Don't overload the weight stack. If you're using your whole body to throw a weight up, you're opening yourself up to potential injury.  Train your muscles, not your ego.
        
  • Don't let the weights fall in the negative portion of the exercise, instead gradually lower the weight under tension.  Dropping weights with no resistance is a sure fire path to injury. Paying attention to the negative aspect of the movement ensures you'll fatigue with less sets and you can keep your workout time shorter and more efficient.   
  • Alternate between weeks of low repetitions in the 8-10 range and higher repetitions in the 15-20 reps range.  High-repetition training shouldn't be easy.  You still need to give it your all and go to failure. However, lightening the weights ensures your joints don't take such a beating. In addition, alternating between light and heavy weeks protects you from the perils of over-training.   
        
  • Stabilize your abdominals on all your exercises. Keeping your core strong, helps you remain injury free and ensures better posture.  
 
Ensure Your Nutrition and Supplementation are Dialled In
 
There's virtually no point in exerting maximum effort in the gym, if you don't exercise compliance with your diet. You need to consume the correct amount of calories, protein, carbs and good fats if you want to maintain, health, lean mass and / or reduce body fat. You can get a lot of assistance with this issue by reading over our Goals pages. on Labrada.com

Ensure you're taking your core foundation supplements.  Below is the list of supplements that I recommend everybody take daily if you're concerned with your health and longevity. 

A quality protein supplement. I prefer a Whey product. Whey protein provides a large 
Whey Better For You!
variety of benefits in addition to purely adding more protein to your diet.
 
Whey is high in branched chain amino acids and glutamine to help with muscle building and recovery.
 
Whey also contains cysteine and lactoferrin, which helps protect your body from free radicals and boosts your immune system. 
  

Whey protein isolate has a high level of bio-availability, which means it is more completely absorbed and utilized than other dietary proteins. It's also low in calories;  50 grams of a well made Whey Isolate has only 200 calories.

Adequate protein can be obtained from solid foods, however a good Whey Supplement like ISO LeanPro, makes getting your protein extremely convenient . 

Another reason to take a Protein Supplement as we get older is to improve recovery.  Ingesting a Whey protein shake  immediately after your workout accelerates tissue and muscle repair due to the naturally occurring branched chain amino acids.

You should also consider adding some anti-oxidant foods like berries to your  shake, they will help remove waste products generated from the resistance training.

A joint formula. As we get older, this becomes more and more relevent. Those aches and pains don't evaporate as quickly as they used to. A high potency formula helps protect and maintain healthy joints and connective tissues. If you're feeling the results of natural ageing or you simply want to  increase your flexibility and immunity to injury, our Elastijoint product is the perfect antidote.

A Multi-Vitamin. Even if your diet is dialled in and you're eating plenty of vegetables, it's still extremely easy to become deficient in a number vitamins, especially Vitamin D. A multi-vitamin simply adds an extra layer of protection and ensures you're fully covered.

Fish Oil... The data is now so compelling in regards the health and fat burning benefits of fish oil, this supplement  sits in the no-brainer category. Our Lean Body Lean Lipid fish oil has been manufactured to the highest standard and ensures you get optimal levels of Omega 3 and 6, plus GLA and oleuropein.

Some additional supplements worth considering are Garcinia Cambogia, which increases fat burning naturally,  lowers cholesterol and curbs your appetite. You should also consider checking out other products in our Wellness Line here. 

Perform Cardiovascular work.

As I mentioned earlier, decreasing the period of rest between sets improves your cardiovascular system. However you'll also benefit from 2-4 sessions a week of pure cardiovascular work. Cardio helps keep the lungs and heart in good shape and also lowers your blood pressure.

Plan Out Your Goals.

Find a Goal, make it specific, write it down and give it a date. Here's a typical example of a well structured goal.

"I will do 20 press ups and 10 chin ups in good form by the end of this month."

Create your goal, and place it somewhere you'll see it every day. It will keep you focussed and determined not to give up or miss a work-out. As you get older, consistency is more vital than flat out intensity. If you remain consistent with your training your body will thank you in to your 50's , 60's, 70's and beyond.

Until next time,  stay healthy and strong. 
 
Get lean, live lean!

Yours for a Lean Body,

Signature  

Lee Labrada,

Founder & CEO Of Labrada Nutrition.