Body Coaching Newsletter | Issue #128| July
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
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
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.
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
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
You might be thinking,
"How is an essential fatty acids supplement
supposed to do what a fat burner or muscle toning
Think of Lean Body Lean Lipids as a
"supercharged" fish oil
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
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
2 times more EPA than
DHA - and studies show that fish oil supplements
with this 2:1 ratio promote more fat
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
And finally, we add Oleuropein, an olive
leaf extract that enhances fat burning and
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
Want to find out why Lean Body Lean
Lipids is the best essential fatty acid
product on the market? Find Out More
For Staying Lean And Fit into Your 50's and
"Ask Lee", comes from Martin S. Texas, USA.
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, thank you for your kind
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.
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
are some pointers for increasing your results and
staying healthy as you advance in
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.
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
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
your abdominals on all your exercises. Keeping
your core strong, helps you remain injury free
and ensures better
Ensure Your Nutrition and
Supplementation are Dialled
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
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.
quality protein supplement. I prefer a Whey product. Whey
protein provides a large
Whey Better For
of benefits in addition to purely adding more
protein to your diet.
is high in branched chain amino acids and
glutamine to help with muscle building and
also contains cysteine and lactoferrin, which
helps protect your body from free radicals and
boosts your immune system.
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 .
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.
should also consider adding some anti-oxidant
foods like berries to your shake, they will
help remove waste products generated from the
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
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.
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.
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.
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.
Out Your Goals.
a Goal, make it specific, write it down and give
it a date. Here's a typical example of a well
"I will do 20 press ups and 10
chin ups in good form by the end of this
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.
next time, stay healthy and
lean, live lean!
for a Lean Body,
& CEO Of Labrada
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