Lean Body Coaching Newsletter | Issue #135 | August 3rd 2013

By Lee Labrada

In today's Lean Body Coaching newsletter, we'll be focussing on the controversial topic - Why Diets Don't Work.
In order to explain why I'm not a fan of traditional diets, I'm going to share with you "Bobby's" story.

Bobby, like millions of individuals trying to lose weight, followed the stereotypical advice handed out by so called "Diet Gurus".
He dramatically cut his calories, hoping to see his gut transformed into a Lean Body six-pack. Unfortunately, the Lean Body, Bobby so dreams of never transpired.

Bobby made the age-old error of slowing down his metabolism by cutting calories too far back, and before long - he couldn't get the scales to budge another pound.

Sound familiar?  


Click Here To Find Out What Bobby Should Have Done...

Spicy Chicken Salad with
Grilled Eggplant Sliders
Spicy Chicken Salad
with Grilled Egg
Plant Sliders. 
By Kevin Alexander | FitMenCook
Today's featured recipe packs 40 grams of muscle building protein into just 263 calories of mouth-watering heaven.

You'll love the way the chicken melts in your mouth. Due in part to the flavorsome blend of nonfat greek yogurt and goats cheese.

This is a great snack meal you'll want to prepare time and time again.

Nutritional Information  
(Using 5 oz Chicken Breast)
  • Calories (Per Serving): 263
  • Protein  40 grams.
  • Carbohydrates  11 grams.
  • Fat 8 grams.   

Click Here For the Recipe and Full Cooking Instructions

  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

How much rest is best between sets?

Our "Ask Lee" today comes from Jonathan E. - Boston, Mass. USA

Hi Lee, can you tell me your thoughts on rest between sets. How long do you think is the perfect amount of rest time?

 Hi Jonathan, like many things in Bodybuilding, the answer to your question depends entirely on your goals.

If your goal in the gym is getting stronger, then you should be training with lower reps, around 4-6. Optimal rest between sets when focussing on strength training is 3-5 minutes.

This is because much of the energy utilized during strength training comes from the ATP-PC (Adenosine Triphosate Phospocreatine) system. In Fleck's 1983 study, the take home was it takes 3 minutes to fully regenerate phosphagen stores. In similar studies, athletes resting 3 minutes as opposed to 1 minute increased their squat strength by 7%. Bottom line, strength training needs long rest periods.

However, as I mentioned above, it really depends on your goals. I'm going to make the assumption in this case, that your goal is hypertrophy (muscle growth). On that basis, the simple answer is 1-2 minutes, but let me elaborate as to why.

Personally, I enjoy training with about 1 minute of rest in-between sets, or just long enough for my training partner to finish his set. I like the shorter rest period because it allows me to fully fatigue my muscles while using lighter weights - as well as giving me an incredible pump. 

Furthermore, I've noticed when I reduce rest periods between sets, my physique responds by looking harder and tighter, which is never a bad thing in our sport!    

In addition,  1-2 minutes is generally the amount of time most individuals need to catch their breath and allow their heart rate to normalize. When your heart rate normalizes, it's a sign your body has "repaid its debt" in terms of oxygen deprivation. 

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NOTE : If it takes more than two minutes for the above to happen, it's probably time to improve your overall fitness. Hitting cardiovascular training consistently, will improve your conditioning allowing you to oxygenate your blood more efficiently.

Another important factor to consider is the hormonal response to training. 1-2 minute rest periods stimulate greater growth hormone levels. This is no bad thing when hypertrophy is your goal.

The only exception I can think of for the 1-2 minute rule is when using maximal effort  on multiple joint exercises, like squats and deadlifts. These exercises tax so much muscle tissue simultaneously, that they create a much bigger oxygen deficit. 

Taking 2-3 minutes after an exhausting set of squats may be beneficial, especially if you're a relative newbie to training or your cardiovascular system isn't able to content with a 1-2 minute rest.

In addition squats and deadlifts, are extremely taxing on your CNS (Central Nervous System). Your CNS is responsible for optimally firing your muscles during exercise. A slightly longer rest time allows your CNS to fully recover, ensuring your can push out more reps during your next set.

I hope that answers your question Jonathan.

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


Yours for a Lean Body,


Lee Labrada,

Founder & CEO Of Labrada Nutrition.