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 Lean Body Coaching Newsletter | Issue #146 September 14th 2013
Hugo Rivera
How to Get Maximum Results from Your Home Workouts
     
Working out at home can be extremely effective and gratifying. If you have the discipline to push yourself, it can't be beaten for convenience.

Unfortunately, most aspiring exercisers think that home workout equipment revolves around a useless "ab or thigh" blaster - which ends up gathering cobwebs in the spare bedroom.

However, with the right equipment and the correct exercises, you can build an admirable physique without having to deal with traffic jams, blaring music or gym fees.

In today's Lean Body Coaching newsletter, natural bodybuilder and international best-selling fitness author  Hugo Rivera shares his entire home workout routine.

You'll discover the exercises that provide you with the greatest bang for your buck and exactly what equipment you need to maximize your results. It's far easier and less expensive than you might think. 

 

 

Turkey Meatloaf with Spinach & Whole Wheat Pearl Couscous
 
Turkey Meatloaf With Spinach & Whole Wheat Pearl Couscous
By Kevin Alexander | Fitmencook

Meatloaf is the ultimate comfort food, but traditional recipes are loaded with fat. 
 
With switched-up ingredients and some creative twists, this popular dish is elevated from a fat-laden family classic to a low fat, high protein taste-sensation.
 
My "Lean Body" approved version is paired with whole wheat pearl couscous providing low glycemic carbs, perfect for long term energy.  
 
It's also tasty, quick, and simple to prepare.
 
Use my simple guidelines and you'll find you can prepare and cook 5 meals in under 20 minutes.  
 
Store what you don't need in Tupperware  and you'll always have a healthy, tasty, protein-packed meal at your fingertips.
 
Nutritional Information  
  • Calories (Per Serving): 357 Calories
  • Protein: 41g
  • Carbohydrates:38
  • Fat: 4

Click Here For the Full Recipe and Full Cooking Instructions


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

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by Lee Labrada

Are Situps the Best Exercise for the Midsection? 

Today's ask Lee question comes from Annette Smith in Pittsburgh, PA. 

I've heard that setups are not the best exercise for working my abs. If I'm trying to tone up my midsection, what do you recommend?

 Annette 

Annette, it's a common misconception that sit-ups are the best exercise for training your abdominals. The problem with sit-ups, is that it's an exercise that brings into play the psoas muscles which are part of your hip flexors. These muscles attach to your lower spine and improperly used, can cause lower back pain and injury. Because the psoas are powerful muscles, it's advantageous to minimize their contribution when doing abdominal exercises. In other words, what we want to do is to isolate the abdominal region. To do this, I recommend performing crunches instead of setups.

To perform crunches, lie down on the floor. Your back should be flat against the floor, and your buttocks pushed forward close to the bench. Rest your legs on the bench so that your knees are bent at a 90-degree angle. When viewed from the side, you should look like you are in an inverted "sitting" position.

When performing crunches, make sure that you keep your torso and upper legs at a 90-degree starting angle, and knees are pointing straight towards the ceiling. This takes the psoas muscles out of the movement. 

You should not need to have your feet restrained; if you do, you are pulling with your psoas! This defeats the exercise and additionally can cause major strain to your back. Slowly curl your torso towards your pelvis, exhaling as you do.

One final tip: avoid sit up boards that have feet restraints, so you're not tempted to pull with your hip flexors. Most gyms will have an area where you can set down an exercise mat and perform your crunches.

For more information on training your abdominals, and other muscle groups, along with failsafe nutritional techniques be sure to check out my book The Lean Body Promise by clicking here.  

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

Yours for a Lean Body,

Signature  

Lee Labrada,

Founder & CEO Of Labrada Nutrition

Kicking off our new video feature this week is Labrada's own Ryan Workman. 
A man who truly lives and represents health in everything he does. 


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