Bestselling author of The Lean Body Promise, former IFBB Mr. Universe, and founder of Labrada Nutrition, Lee Labrada wants to share his fitness secrets with you. He has trained thousands of people using his foolproof Lean Body method to achieving the body of their dreams in 12 weeks!
In fact, he once helped an entire city get into shape. Once known as the fattest city in America, Houston, Texas had a weight problem. Lee Labrada helped implement an initiative called Get Lean Houston. 18 months later, Lee Labrada appeared on the Today show with Matt Lauer to break the news that Houston was no longer the fattest city in America!
See the whole workout plan here!
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- Go to the bottom of the page to see my
- personal progress throught this trainer.
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The Lean Body Workout Program makes up the “exercise” section of BANEX – balanced nutrition and exercise. For the next 12 weeks, you’ll be exercising daily. Your exercise will consist of cardiovascular training and weight training.
Your weight training schedule will be 2 days on and 1 day off. That means that if you train on Monday and Tuesday, you will rest on Wednesday, then you will train again on Thursday and Friday, then rest on Saturday. You’ll keep repeating this pattern for all 12 weeks. Your weight training workouts will be split into push muscles, pull muscles, and kick/crunch muscles.
- You’ll be training your Chest, Shoulders and Triceps on the same day – these are the muscles you use to push things away from your body.
- You’ll be training your Back and Biceps together – the muscles that pull things toward your body.
- Finally you’ll be training your Legs and Abs together – the muscles that kick and crunch.
Your weight training workouts will generally go between 30 and 45 minutes to ensure you get a complete workout.
On your off days, you’ll be getting your cardio in for the week. You’ll also be doing 30 minutes of cardio after your back and biceps workouts, since it is the shortest and usually the least difficult workout.
That means you’ll complete 30 minutes of cardio 4 times a week.
Your cardio can consist of any form of cardio training in the gym, like Treadmill, Bicycle, Elliptical, or Stair Climber.
High Intensity Cardio Training
High Intensity Training is when you mix up high-intensity periods of aerobic training with low-intensity periods. By varying the intensity of your cardio workout, you’ll stimulate your metabolism and burn more calories overall.
It’s important to keep your heart rate at about 75-85 percent of its maximum during your cardio sessions. You can gauge this by your breathing – if you’re running out of breath, you’re going too fast.
You can also find your max heart rate by taking 180 and subtracting your age. Then track your heart rate by measuring the beats per minute and make sure you aren’t going over your max.
Here is a sample cardio routine with intervals:
Interval Training on an Elliptical or Exercise Bike
- Minutes 1-2:Level One (Easy resistance)
- Minutes 3-5:Level Two (Moderate resistance)
- Minutes 6-9:Level Three (Difficult resistance)
- Minutes 10-11:Level Two
- Minutes 12-15:Level Three
- Minutes 16-17:Level Two
- Minutes 18-21:Level Three
- Minutes 22-24:Level Two
- Minutes 25-26:Level One
Note: When combining cardio with weight training, be sure to do cardio after your workout.
With years of body transformation experience, Lee Labrada is going to get you into the best shape of your life!
My Personal Workout Posts
(click on each day to see my blog post for that day)
Week 1
- Week 1 – Day 1 (back, biceps & 30 min HIIT cardio)
- Week 1 – Day 2 (chest, shoulders & triceps)
- Week 1 – Day 3 (30 min HIIT cardio)
- Week 1 – Day 4 (legs & abs)
- Week 1 – Day 5 (back, biceps & 30 min HIIT cardio)
- Week 1 – Day 6 (30 min cardio)
- Week 1 – Day 7 (chest, shoulders & triceps)
Week 2
- Week 2 – Day 8 (Legs & abs)
- Week 2 – Day 9 (30 min HIIT cardio)
- Week 2 – Day 10 (back, biceps & 30 min HIIT cardio)
- Week 2 – Day 11 (chest, shoulders & triceps)
- Week 2 – Day 12 (30 min cardio)
- Week 2 – Day 13 (Legs, abs & 10 min cardio)
- Week 2 – Day 14 (back, biceps & 30 min HIIT cardio)
Week 3
- Week 3 – Day 15 (30 min cardio)
- Week 3 – Day 16 (chest, shoulders & triceps)
- Week 3 – Day 17 (legs & abs)
- Week 3 – Day 18 (30 min HIIT cardio)
- Week 3 – Day 19 (back, biceps & 30 min cardio)
- Week 3 – Day 20 (chest, shoulders & triceps)
- Week 3 – Day 21 (30 min cardio)
Week 4
- Week 4 – Day 22 (legs & abs & 42 min Insanity HIIT cardio)
- Week 4 – Day 23 (back, biceps & 30 min cardio)
- Week 4 – Day 24 (40 min Insanity HIIT cardio)
- Week 4 – Day 25 (chest, shoulders, triceps, 30 min moderate cardio)
- Week 4 – Day 26 (legs & abs)
- Week 4 – Day 27 ( 30 min HIIT cardio)
- Week 4 – Day 28 (back, biceps & 30 min cardio)
Note: HIIT cardio means High Intensity Interval Training. This is when you push yourself to keep your heart rate around 80% throughout the workout. (Get this by subtracting 220-age and multiply that by 80% to get your max heart rate.)
Did this program help you lose more weight?
I only did the first month of Lee’s program before I starting training with Team Savage. I enjoyed his workouts but I had better results with LiveFit (http://www.bodybuilding.com/fun/jamie-easons-livefit-introduction.html). I feel like LiveFit had longer and harder workouts. Everyone is different though, so you should give Lee’s Lean Body trainer a try!