Lean Body Coaching Newsletter | Issue #107 | April 23rd 2013

By Lee Labrada
Cecile Bayeul

In today's Lean Body Coaching newsletter, female bodybuilding champ and author Cecile Bayeul, R.N., reveals her FAIL-SAFE, 3- STEP BELLY FLATTENING PLAN, guaranteed to make your abs look great from all angles!

Cecile shares how she combines her unique abdominal training program, special diet, and supplements to shred fat and build a killer set of abs...

Best of all, her plan scales up in intensity over a 4 month period, so you can jump in at whatever level you feel comfortable with!

Whether you're a beginner or an advanced trainee, you be able to put this program to work for you right away... 

 Click Here To Read More.... 

Today's Recipe : Parmesan Crusted Chicken.
By Johnathan Zamora
Crusted Chicken
This easy to make alternative to fried chicken makes eating for fat loss without sacrificing flavor a snap.

Serve these crispy tenders up with some marinara sauce or buffalo ranch dipping sauce together with steamed vegetables for a muscle friendly meal with tons of flavor!

Did I mention, they pack just 9 grams of fat with over 43 grams of protein per serving and taste amazing...

Today's "Ask Lee"  :  Exercising After An Accident.

 By Lee Labrada

Today's "Ask Lee", comes from Ahmed, Ahmed asks:

Hi Lee, I'm currently trying to lose fat and want to know what the very best time is to do my cardio. Is it better on a empty stomach in the morning or after my workout ?

I keep hearing different answers to this question and would love to hear your opinion on this.

Thank you - Ahmed.

 Hello Ahmed, great question, I know this confuses a lot of people. 

In answer to your question, I favor doing cardio first thing in the morning on an empty stomach. After an 7-10 hour fast, there's little left in the way of calories from the prior day's meals, so any calories burned come primarily from your fat stores.

You'll need to keep your heart elevated for at least 20 minutes to start oxidizing fat for energy. Although you've fasted over night, you'll still need to initially deplete the remaining carbs and glycogen stores .

Depending on how much weight you have to lose, anywhere between 20 minutes to 45 minutes a day is a good target. If you have a lot of fat to lose, I recommend daily cardio. If you only have a little fat to lose, you can do it on alternate days, ie,  the days you workout with weights. On days you work out with weights, do your cardio after your weight training.

Which brings me on to the second best time to for cardio, which is just after your weight training..  Using the glycogen stores in your muscles and your calories from food for your weight training,  will accomplish two things: give you strength and energy for a more intense weight training session, and elevate your heart rate for at least 20 minutes.  

Doing your cardio immediately after lifting will cause you to automatically tap into stored fat as your fuel for fat burning.

Conversely, doing cardio first and then lifting puts you at a disadvantage.  Besides the fact that the first twenty minutes will basically be wasted as you burn through your glycogen, you will be tired and have less strength to lift, resulting in a sub-par workout. 

If you're an early evening eater, and you're doing your cardio the next morning, it makes sense to consume some BCAA's before training, as this will stave off any muscle breakdown created by the overnight period without protein.

In addition, I  suggest after you train, you get in adequate liquid nutrients to start the repair and recover process immediately.  I suggest carb and sugar free ISO Lean Pro and ProV60.

Both of these products are great on a typical fat loss diet and provide plenty of muscle building protein.  

You should also check out our more complete information in our GOALS section of our Labrada website, as we have full details on diet, workouts and supplementation.  It can be found here:

Thank you for writing in!  Happy training! 

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

Yours for a Lean Body,


Lee Labrada,

Founder & CEO Of Labrada Nutrition.