By Lee Labrada.
In today's Lean Body Coaching newsletter, I discuss the specific dynamic action of food, and how the foods you eat determine whether you increase or decrease your metabolic rate.  
Yes, your food choices can either turn you into a fat burning machine, or leave you looking like the Pillsbury Doughboy!  
Not to worry, I'll also teach you how to use protein foods to speed up your metabolism, so you can burn more unwanted calories... even when you're resting.  This is a must-see video if you want to get leaner and more muscular. 

By Johnathan Zamora | The FitChef.
Hi Protein Chocolate Cookies

These Hi Protein Chocolate Cookies, look good, right? You're probably thinking, "those don't look very diet friendly at all!", but looks can be deceiving.

I've swapped out a number of fattening cookie ingredients with healthier, less calorically dense choices, and added a generous dose of muscle building protein, using Labrada's delicious tasting Lean Pro 8, (chocolate flavor). 

At under 60 calories per cookie and over 5g of protein each,  these treats are delicious eaten alone, with milk or dipped into coffee!

Click Here For The Recipe & Cooking Instructions ...... 

Our all-new ISO Lean Pro, is perfect for athletes, bodybuilders, and fitness enthusiasts who demand the purest, highest quality protein available on the market.
It's also excellent for dieters looking to bump up their protein intake without any unnecessary calories, because it's carbohydrate and sugar-free with virtually no fat.

Just two scoops delivers a whopping 50 grams of pure Whey Protein Isolate,  2 grams of fat zero carbs, zero Lactose - zero sugar and just 220 calories. 
Whey protein provides a large variety of benefits in addition to purely adding more protein to your diet.
Whey contains branched chain amino acids to repair muscle tissue and prevent muscle breakdown.  It also contains cysteine and lactoferrin, which helps protect your body from free radicals and boosts your immune system.  

Whey also raises your body's natural levels of glutathione, this antioxidant is responsible for proper immune system function.


Whether you need to increase your dietary protein intake or you just want to look after your health, ISO Lean Pro fits the bill.  


By Lee Labrada

Today's "Ask Lee", comes from Dwane L, Texas.
Hello Mr Labrada, I am writing to you to ask about low intensity cardio versus high intensity cardio.  I can't get a straight answer as to which is best, there seems to be a lot of conflicting information out there.
Many people in my gym do low intensity cardio as they say more fat is burned with low intensity cardio, but this seems counter intuitive, what is your opinion on this?

 Hi Dwane, thank you for your e-mail.  This question pops up frequently in various guises  on Ask Lee so it's my pleasure to make you and our  Lean Body Coaching newsletter readers, aware of the facts. 

If you exercise at lower intensity (around 40-50% of your maximum capacity,  is classified as low intensity), then a greater percentage of fat is burned. Lower intensity cardio burns around 60% versus around 30-35% from higher intensity cardiovascular exercise.

However, and this is the critical point,  the overall net calories and fat burned is still greater with high intensity exercise!

For example, let's say, you exercise for 1 hour at 50% of your maximum capacity, (low intensity). Depending on the exercise you choose,  you'll burn,  around 400 calories. Using the math from above, around 60% of those calories burned will be from fat stores, so approximately 240 calories, came from stored fat.

Now, let's look how the numbers pan out for the high intensity option. Now, we're working at 75% of maximum capacity, which is considered to be the "high intensity" zone.

During the same time period, you'll burn around 800 calories. That's around double, what you would with low intensity. If we again refer back to our math, we know that during high intensity exercise,  around 35% comes from fat stores, so 35% of 800 calories  equals 280 calories burned from fat.

So, ultimately, high intensity exercise wins the day in terms of burning fat and overall calories. 

In addition, while low intensity cardio is certainly preferable to none and will indeed burn fat, you'll never be superman or superwoman fit by plodding along on a treadmill without pushing yourself. Isn't at least half of the reason we participate in cardiovascular work to be fitter, to strive to improve our endurance levels, to increase our ability to exceed our current limits?

Low intensity cardio, won't reward you with the level of fitness you get from pushing your body joy to the max.  You won't

Team Labrada Athlete Kelsey Byers 
Shows Off The Benefits
of High Intensity Workouts.

generate  the elated feeling from endorphins released when you battle past your normal aerobic capacity. 

However, as with all things, there are caveats. There is a time and a place for low intensity cardio. It's extremely useful for those who are starting out, or those with a lot of weight to lose.

Having somebody 30lbs +  overweight,, going for broke on a treadmill is an accident waiting to happen. It's a sure fire way to increase the probability of an injury.

It's also a poor choice from a results perspective, because very unfit or very overweight individuals simply won't be able to sustain the exercise long enough to burn a significant number of calories either.  So under those circumstances, low intensity exercise certainly make sense, until the individual's tolerance is increased.

Another perfect time for low intensity cardio, albeit for a small minority, is if you're competing in a physique show of some kind. You're most likely on a restricted calorie diet, and trying to use all your energy to power through your resistance training. Placing the demands of high intensity cardiovascular work on top of aforementioned may be a bridge too far for many. So again, everything has a time and place where it's optimal, and that's a perfect example.

I'll finish today's "Ask Lee" with this important footnote. No exercise will burn fat or help you lose weight if you're taking in more calories than you burn off. It's been said before, but it's worth repeating can't out-train a bad diet.

If you're eating 500 calories a day more than you should be to lose weight, and you burn off 400 calories from your cardio routine, you're still 100 calories over your limit, and you won't lose a pound of fat irrelevant of whether it's high or low intensity cardio you perform.

So ultimately, as is always the case, diet is the most powerful factor in weight loss. If you have further questions on that, I suggest you check out our "Goals" section on the website where we detail what you should be doing for a variety of different goals, including fat loss.

If you're in need of a helping hand with your fat loss efforts, then we have a range of high quality fat loss supplements in the Labrada store which will help you lean out via multiple mechanisms. You can read all about them here.

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

Yours for a Lean Body,


Lee Labrada,

Founder & CEO Of Labrada Nutrition.