As it gets closer to summer one of the thing on many people’s lists is getting themselves in shape. Everyone wants to look good whether at the beach, around the pool, or by the lake. With that in mind we have a specially tailored guide for getting lean in a mere 3 weeks.
Now this program is hard and takes some serious dedication, but the end results are worth it. Cardio and your diet are more important that the actual weightlifting portion because they are keys to getting lean. Are you ready to get lean and mean?
Honestly the diet is a good 60%+ of this program. If you aren’t eating clean then you will not see results. But you can’t starve yourself either. You need to follow the guidelines we are setting. If you cut back too far then starvation mode will kick in and your body will horde calories which you don’t want.
Calories: Take your bodyweight and multiple it by 13. This is your target calorie number for each day. You are not to exceed this calorie count.
Percentages: You can eat 50% of your calories as complex carbohydrates, 35-40% protein, and 10-15% fats. The higher protein is to fuel your muscles.
Meals: You should eat 5 meals a day with 1 snack and be eating every 3 hours. This will speed up your metabolism and keep you from getting hungry which prevents cheating. Protein should be eaten with every meal and you should drink at least 1 glass of water with each meal plus extra water before and after your workouts. The post workout meal is absolutely crucial and I recommend eating within 45 minutes of finishing your workout. Don’t eat any carbohydrates after 8 or 9pm and avoid all white carbohydrates (potatoes/rice).
- Breakfast – Orange juice, 2 pieces whole wheat toast with light honey, 3 eggs, and multivitamin
- Snack – Protein Bar + Apple + water
- Lunch – Tuna Fish Sandwich on whole wheat bread + fruit + water + Flaxseed Oil
- Pre-Workout Meal – Cottage cheese with honey and sliced fruit + water
- Post-Workout Meal – Protein shake + yogurt + water + Flaxseed Oil
- Dinner – Salad with chicken breast + water
Ideally you will be in the gym for 4 days a week. This might not seem like enough on paper but your body will need the rest/recovery time. Ideally you will workout Monday and Tuesday, resting Wednesday, then Workout Thursday and Friday. You will do a 2 day split routine doing Day 1 on Monday and Thursday with Day 2 on Tuesday and Friday.
Basics: Cardio is the key and you will start each workout hitting the cardio very hard. Now you can do any type of machine in the gym that you want for cardio. But the style of training you will do on the machine dictates the results. Start with a 5 minute warm-up and from there you will do a type of hyper-interval training. Normal interval training program usually involve 30 seconds to a minute of high intensity work followed by 4 to 5 minutes of low intensity work. But what you will do is 4 minutes of medium to high intensity work followed by 1 minute of low intensity work. You will keep the pattern up for 30 to 40 minutes of cardio with a goal of burning at least 300 calories per session. Then follow with a 5 minute cool down.
Weights: Form is crucial but you also want to push yourself lifting the heaviest weight you can for the allotted repetitions on the final set. By keeping rest times low between exercises you will keep your heart rate and metabolism up and thus burning more calories.
Day 1 Routine
- Machine Bench Press – 3 sets of 12 to 15 repetitions
- Incline Dumbbell Flyes – 2 sets of 12 to 15 repetitions
- Machine Shoulder Press – 3 sets of 12 to 15 repetitions
- Dumbbell Side Lateral Raises – 2 sets of 12 to 15 repetitions
- Rope Triceps Pushdowns – 2 sets of 12 to 15 repetitions
- Machine Rows – 3 sets of 12 to 15 repetitions
- Lateral Pulldowns – 2 sets of 12 to 15 repetitions
- Dumbbell Curls – 2 sets of 12 to 15 repetitions
Day 2 Routine
- Leg Extensions – 2 sets of 12 to 15 repetitions
- Leg Press – 3 sets of 12 to 15 repetitions
- Dumbell Lunges – 2 sets of 12 to 15 repetitions
- Lying Leg Curls – 2 sets of 12 to 15 repetitions
- Standing Calf Raises – 3 sets of 12 to 15 repetitions
- Seated Calf Raises – 2 sets of 12 to 15 repetitions
- Ab Machine Crunches – 2 sets of 30+ reps
- Chair Leg Raises – 2 sets of 30+ reps
- Plank Core Work – 2 sets of 30+ count
Off days are there for a reason. Your body needs to recuperate. On top of that you should be getting a good nights’ sleep every night as well as stretching in the morning and at night to help with muscle recovery and reduce soreness.