The Ultimate Guide to Effortlessly Get a Strong & Lean Body 2019-03-14T02:29:27+00:00

The Ultimate Guide to Effortlessly Get a Strong & Lean Body

A strong & lean body is something our society respects and are instantly attracted to.

For men, rest of the guys wanna be you and all the girls want to be with you.

Its no secret.

Even the movies that we see constantly portrays the dream physique everyone desires to be.

Despite all the information and tools available now, most people are not able to achieve and maintain their dream physique.

There is a huge misconception that a pill or powder can help people get a lean and strong body.

Many people are getting ripped off by supplements these days.

People falling sick due to overdosage of certain supplements.

People taking wrong supplements in hopes to get a lean body

Some indulge in steroids usage and wreck their bodies permanently

…only to live the rest of their lives with all side effects.

Out of the small majority of people who do achieve a good physique….

….sacrifice their social life at the gym or else meal prepping for their 6 meals per day lifestyle.

Lean body beast is all about sharing and helping people get a strong lean body effortlessly….

…and enjoying the journey as much as the result.

At lean body beast you will have access to free workout and nutrition plans to help you GET LEAN & STRONG EFFORTLESSLY.

Without any further adieu..

Welcome to Lean Body Beast

A lean, ripped physique is always a by-product of proper nutrition and the right training. Bringing your body fat % lower week after week is key for a leaner more muscular physique.

Each of us have different set of challenges to face on achieving and maintaining a lean body.

Just as in school, before you do your practicals you need to know your theory.

You need to know what you are doing before you even step foot in the gym.

There are a number of things you need to understand and take care of. Things like

how our body works…

what is in our food….

how our body consumes the food we provide….

what does our muscles contain…..

what is hypertrophy and how to achieve the right kind of hypertrophy for longer lasting results…

why do people don’t gain weight…..

why some people eat a lot of food but doesn’t gain a single pound….

The list goes on but we’ll break this down step by step and show you…

how you can get leaner, stronger lifting 3 days a week and enjoy life.

You ready? Lets go!

What is Your Body Type?

Lean Body Beast: Body Types

One of the main factors that most workout routines on the internet neglect, is the body type of a person.

The difference in body type of a person plays a very crucial role.

Depending on your body type your workout strategy and the nutrition to achieve a strong and lean body changes.

To make things a bit more tricky, some people have a combination of 2 body types due lifestyle factors.

In these cases, the workout and nutrition strategy becomes even more complex.

As you grow older, it is highly unlikely that you can change your body type drastically. However, there is no such thing as impossible. Limitations only exist in our minds.

Our free strength training workouts help you get strong and lean….

…regardless of the complexity of your body type.

There are 3 kinds of body types a.k.a somatotypes and they are:

  1. Ectomorph
  2. Mesomorph
  3. Endomorph

Each of these body types have their own set of pros and cons.

Although, mesomorphs do have a slight edge over the over two body types to get lean and stay lean.

The body type that you have depends on your genes.

This section will give you a clear understanding of what body type you have…

….the pros and cons of your body type and also the right way to train and eat to get a strong and lean body effortlessly.

Are You an Ectomorph?

Lean Body Beast: Ectomorph Body Type

A person who is often slim and not so muscular with a low body fat is often considered as an ectomorph. Naturally this person looks really skinny , but eats like a beast.

Ever had that friend, who could eat anything and still stay skinny? Thats an ectomorph.

Ectomorph naturally have a tighter six pack compared to other body types due to lower body fat percentage.

This is due to a higher metabolism.

Ectomorphs are hard-gainers. It is harder for them to gain muscle but they do have the upper hand to achieve quality gains if their workout & nutrition is managed well.

Some of the features of an Ectomorph are,

  • A Thin face
  • Few body fat and dry muscle mass
  • Narrow shoulders and hips
  • Skinny legs
  • Small arms
  • Small chest and abdomen
  • More Skeletal joints
  • Very fast digestion (metabolism)

Pros & Cons of an Ectomorph

The Pros

  • The body type Ectomorph has a beautiful, slim construction
  • Can make slow quality muscle gains due to lower body fat

The Cons

  • It is often difficult for an ectomorph to develop muscle mass.
  • More calories of food required. Hence, supplementation would also be necessary depending on the individual needs
  • Lower bone density, hence slow progress in training.

Are you a Mesomorph?

Lean Body Beast: Mesomorph Body Type

A person who looks more muscular, with a V-shaped look and usually called “athletic” is considered as a mesomorph.

The mesomorph body type is the most ideal body type due to their ability to quickly build muscle mass. People of other body types, envy the mesomorphs.

However, this body type isn’t immune to imbalanced nutrition. A surplus in calories can oftentimes lead to fat gain which impairs the athletic look of a mesomorph.

On the contrary, a balanced nutrition with right macronutrient ratio helps them to build muscle.

The more muscle you have the more the metabolism which favors to achieve fat loss.
In bodybuilding & wrestling, mesomorph is considered to be the most favourable body type as a V-shaped body, muscular arms and legs, narrow hips, wide shoulders and a natural average to low body fat percentage is considered to be the gold standard.

Some of the features of a Mesomorph are,

  • Naturally slim, muscular and strong
  • Medium bones
  • Wider shoulders in proportion to the hips
  • Muscular legs
  • Hourglass figure in women
  • V-shape figure in men
  • Efficient metabolism
  • Quickly build muscle mass
  • Effective in sports

Pros & Cons of a Mesomorph

The Pros

  • They quickly get the result they want because their body reacts quickly.
  • Most mesomorphs have an athletic, strong, compact and slim body.
  • High efficiency at sport activities
  • Higher metabolism due to muscle mass
  • Higher bone density favours ability to lift more and hence more gains.

The Cons

  • Unlike ectomorphs, mesomorphs cannot afford too much of a cheat in their diet.
  • Mesomorph women find themselves too muscular.
  • Their bone density is higher, so women tend to look thicker.

Are You an Endomorph?

Lean Body Beast: Endomorph Body Type

Unlike other body types, an endomorph has all the odds stacked against him but with some positive factors here and there.

A person with high fat storage throughout the body due to low metabolism, small limbs, ankles & wrists and wide hips is considered an endomorph.

An endomorph’s metabolism is so slow that they can go on for hours without food.

Their bodies can survive longer in times of food shortage.

However, to get a strong and lean body, endomorphs have to focus on increasing their metabolism.

Due to the surplus amount of fat, they can handle a bigger deficit on a fat loss diet…

…which translates to lesser spending on food and supplements.

Compared to other body types, we have raw power and tremendous strength (especially on the legs) that could possibly turn heads in the gym.

We can build muscle mass very easily but gain fat along the way if not done right.

Some of the features of an Endomorph are,

  • Wide hips
  • Narrow shoulders
  • Lots of fat spread throughout the body
  • Small ankles and wrists
  • A broad bone structure
  • Slow metabolism
  • Rapid weight gain
  • Difficulty to burn fat

Pros & Cons of an Endomorph

The Pros

  • Advantages of a female endomorph are that they have an incredibly sexy and sensual body because they have beautiful curves. When they train for this, they get the perfect curves in the right places.
  • For males, our strength is barbaric. Hence, the muscle gaining ability.
  • Stronger legs

The Cons

  • Endomorphs cannot afford to slack off in nutrition.
  • Fat storage along with muscle gain.
  • Low metabolism
  • Under developed shoulders. Needs more focus on shoulders to get a v-shaped lean body physique.

Now hopefully this section must have helped you identify what body type you are and why you are facing certain challenges to get a strong lean & chiseled physique. Next, we’ll find out more about whats in our food.

Macronutrients 101

Lean Body Beast: Macronutrients

Now that you are familiar with what body type you have. Lets talk about the things that are in your food that helps you achieve your fitness goals.

Macronutrients.

They are the base of your nutrition and they have a significant impact on the functioning of your body.

Macronutrients are nutrients that deliver energy to the body in the form of calories.

Just as a vehicle requires fuel to move, your body needs nutrients for growth, energy and other day to day body functions.

As the name suggests “macro”, they are the nutrients we require in large amounts. The three primary macronutrients that supply energy are:

  1. Proteins
  2. Carbohydrates
  3. Fats

Proteins

Lean Body Beast: Protein Sources

Every single cell in the human body consists of proteins. Its there in your muscles, organs, your nervous system, the bones, in your blood….you name it.

So its safe to say, Proteins are essential for you to stay alive. Lets have a closer look at it.

Proteins are organic compounds of multiple amino acids.

When consuming proteins, they are digested by the body into free amino acids.

A part of these amino acids is used as an energy source.

Amino acids can be converted directly to energy through the citric acid cycle or indirectly through gluconeogenesis.

In gluconeogenesis, the amino acid is first converted into glucose and then glucose is used by the body as an energy source.

Proteins are available mainly from 2 different sources.

Animal proteins that come from animal products such as meat, fish, cheese, and eggs.

Vegetable proteins come from products like cereal products, legumes, mushrooms, and nuts.

Structurally, these proteins differ in ratios in different sources. A combination of the 2 sources is always suggested to have multiple profiles of amino acids and achieve satiety in your diet.

The protein breakdown that occurs in the gym is really high, that without sufficient protein in your nutrition plan you wouldn’t be able to perform your daily activities at an optimum level.

As various cells in our body are constantly renewing the damaged tissues, the proteins from your food replaces the broken down protein.

A lack of sufficient proteins in your nutrition plan clearly indicates that you need more time to recover the damaged tissue and hence, longer time to get a strong and lean body.

Due to the consistent repair and replace function of the body, the body keeps burning more energy for that process. Hence, having good amount of proteins in your nutrition can help you feel more full and satisfied.

As for calories are concerned, 1 gram of protein has 4 calories in it. Depending on your activity level, you must be taking at least 0.8g of protein per bodyweight in lbs.

Any lower than that, could cause you to breakdown muscle, unless you have a lot of fat to burn, in which case you can afford a harder deficit.

From an individual to individual basis, these could change slightly up and down. So feel free to experiment with it to get the specifics.

Carbohydrates

Lean Body Beast: Carb Sources

Carbohydrates is the macronutrient is the powerhouse of macronutrients.

Mainstream media has literally vilified carbohydrates and gave it a dirty rep.

If you learn how to use this macronutrient strategically, then carbs can become your major tool at achieving higher rates of fat loss and not to mention, build muscle.

The main goal of a power house is to supply power. Hence, carbs supply energy to the body which give you the performance boost at the gym.

This is where most websites online stop discussing about this macros but we are going deeper.

So whats under hood of this macro?

Carbohydrates are organic compounds of single, double or multiple sugar molecules.

Single carbohydrates a.k.a monosaccharides, as the name suggests are the simplest carbohydrates of all. The primary examples of this group of carbohydrates are glucose, fructose, and galactose.

At a cellular level, Simple carbohydrates are the main source of energy for many processes (such as cellular respiration).

At the macro level, for example, glucose is the primary energy source for the brain which explains why some athletes observe a slightly reduced intelligence, forgetfulness or thinking performance when cutting back on carbs.

In the body, these monosaccharide are stored in the form of glycogen.

Glycogen is stored primarily in the liver and muscle cells and functions in the muscles as a direct glucose reserve for usage in intense exercise (sports).

In theory, monosaccharides are the only form of carbohydrates used by the cells as an energy source as dual/multiple carbohydrates a.k.a Complex carbohydrates in the body are first degraded to monosaccharides before they can be utilized as energy sources.

Some of the healthy sources of carbohydrates are fruits (fructose), whole grain products (complex carbs), dairy (lactose), and legumes (complex carbs).

Food sources containing many refined sugars (such as candy and soda) are less healthy because they do not contain other nutrients, such as fiber and vitamins, in addition to carbohydrates. Hence, less filling and low satisfaction.

Complex carbohydrates are broken into single carbohydrates like maltose by the saliva which is further broken down to glucose in the digestive tract.

The blood transports the glucose which can then be used by the cells as an energy source. In particular, for brain cells, red blood cells, kidney marrows and milking glands.

Once the body has completed the usage of glucose, it stores the rest of the sugars as glycogen in your liver and muscle.

Glycogen is a complex polysaccharide carbohydrate that your body quickly converts to glucose when carbohydrates from food are not available.

During a vigorous workout, your body turns to your glycogen stores to get the energy it needs to fuel the cells.

It is imperative that you eat a lot of good carbs ahead of time to your workout. Failure to do so may make you feel fatigued early on in your workout although, your body turns to the excess fat you hold for energy.

This occurs because your body is burning glycogen and your overall glycogen stores become diminished. Eating a carbohydrate-rich meal, including fresh fruit, whole-grain toast or a granola bar, after a workout helps restore your glycogen levels.

If you are really lean, your body will eventually tap into the breaking down muscle tissue for fuelling your workout after tapping into the fat sources, which is the last thing what you want after all the hard work of achieving a lean body.

Yes, we went a bit technical with the process flow of carbs because it is really important for you to understand what it is and how it work and not to simply give in to the bullshit information peddled by the mainstream media.

Carbs are not evil, if used the right way.

As for calories are concerned, just like the proteins, 1 gram of any types of carbs has 4 calories in it.

Now do you think carbs are evil? Didn’t think so.

Fats

Lean Body Beast: Fat Sources

For some folks, Fat is the devil. They think that having less amounts of fat in their nutrition can somehow helps them get rid of the fat that they already have and never gain more fat.

They couldn’t be more wrong.

Fats have an important protective function.

Fats are organic compounds that contain long chain carbon atoms attached to a glycerol molecule.

There are several types of fats depending on the variation of length of the carbon atoms.

In our body, the lipase enzyme degrades fats from food to fatty acids and glycerol and they both can be used as energy sources.

Glycerol is converted to glucose in the liver and using a catabolic process called beta-oxidation, the fatty acids are converted into Acetyl Coenzyme A and then converted into free energy using the citric acid cycle.

There are two different types of fats and often termed as saturated and unsaturated fat.

Saturated fats are fatty acids that do not have any double bonds between their c atoms. Unsaturated fats have the double bonds.

Research has shown that saturated fats have less favorable effects on our health than unsaturated fats and that saturated fats increase LDL cholesterol levels in the blood which is associated with cardiovascular disease.

Egg Yolk is a culprit of this. Too much of it is bad, even though its good for your testosterone.

Hence, the reason why nutritionists advice avoiding saturated fats as much as possible.

Healthy sources of fat include fish, nuts, and avocados.

Despite the negative rep by saturated fats, Fat macros are essential for supplying energy.

Fat supplies double energy as carbohydrates or proteins.

Fats that are not used are stored in the body as fat tissue and thus form an energy reserve that is used when the body gets fewer calories than it needs.

Fat is also necessary to absorb fat-soluble vitamins A, D, E and K. These vitamins are vital for your optimum performance. For instance, good amounts of vitamin D supports healthy testosterone levels.

Last but not the least, as for calories are concerned, 1 gram of fat has 9 calories in it.

Caloric Intake and Macronutrient ratio for a Lean Body

Lean Body Beast: Macronutrient RatioNow that we have discussed all the macronutrients that we need from food, in quite a bit of detail. Sort of like a semi-biochemistry class, we admit.

Its time for us to have a look at the quantity of calories and ratio of macros you need to eat to get a strong and lean body.

Most people who go to the gym and lift weights, don’t really have a look at the amount of macros. Some just calculate the calories and they expect to get results.

In our opinion, its highly risky to do so because it could potentially reck a person’s hormone levels and optimum function of the body.

Since all macros have different functions, it really does matter in what proportion you need to consume them to get strong and lean body and perform optimally.

There is no ideal macro ratio for specific fitness goals.

As with anything in the fitness industry, the macro ratios and calories really depends on you.

Your calorie intake and macro ratios inorder to build muscle, burn fat or to maintain, really depends on factors like your body type, your lifting experience, your metabolism, your body fat %, your height, your fitness goal, your daily activity etc.

In a generic sense to build muscle, you need to eat more carbs to push more weight to create more muscle breakdown at the gym and sufficient protein to recover. “Sufficient” is a lose term, but that factors mentioned comes into picture to be more specific on the sufficient amount of protein for your use case.

As you lift more weight depending on your lifting experience and body type, you may get inflammation on your wrists like a ganglion cyst or joints, if you don’t have sufficient amount of healthy fats. So the macro ratios will have to be tweaked to specific to your body requirements.

Common Myths in the Fitness Industry

Fitness is a really simple and small thing that anyone can understand and follow through in their life. However, the fitness industry is a very large industry consisting of nutrition brands, workout sellers & supplement companies.

Their prime medium of convincing people into buying to their products and services is by over complicating simple facts of fitness using phrases like “research has shown” or “it has been proven” etc in their marketing.

The fitness industry in conjunction with the information age has brought up on us a lot of good but along with a lot of myths that are mostly wide spread in the interest of revenue for the companies in the fitness industry.

We are going to address some of those fitness myths below so you know what not to focus on and why.

Myth #1: You need to have 6 meals a day

Lean Body Beast Nutrition ProtocolsFor far too long the fitness industry have been peddled with a generic nutrition protocol and that is to eat 6 small meals per day.

The reason behind this protocol was to spike the metabolism of the individual with constant delivery of small amounts of food to better burn fat and build muscle.

In theory, it does make sense but the practicality of it? Not so much.

This nutrition protocol does not take into consideration the body type of the individual and neither is small meals satisfying enough to feel good.

Most people who follow the “6 meals a day” plan gets sick of it, because it gets in the way of life.

Its not possible to for a CEO or a hard labourer to keep eating every 3 hours when they are busy at work following their daily tasks and to make things even more worse people who follow the 6 meals a day eating plan often have more cravings as they do not enjoy something as fundamental to us as, eating.

One may argue that the individual lacked discipline. It is a valid point, however, being in a dissatisfied state mentally for a prolonged period of time only makes a person more impatient to see results.

Lack of faster results makes the user to want to quit and come to a conclusion that it is not possible to get a lean body.

The aftermath being, a miserable person who is depressed of seeing no progress despite the efforts he/she put in.

Now you have access to information that is going to change this situation once and for all and we encourage you to share this article with your friends and family.

Furthermore, the stone age man (which we all were once), didn’t have food available so readily like it is today and hence they didn’t eat 6 meals per day.

So, with that information in my mind, we can infer that by eating 6 meals per day we are going against the natural function of our bodies that has survived, the harsh conditions of life back in the day.

In ancient Greece, a person eating food all the time was considered a glutton and it was something that was frowned upon.

Funny how times change….dont you think? And now for….

Myth #2: You need Breakfast

Lean Body Beast Nutrition ProtocolsYou, don’t! The term “breakfast” was marketed by cereal companies to get you to buy their high carb, low nutrient, high sugar food to put them inside children with the false illusion of stronger and intelligent kids when in reality, they are making kids sick, obese and unhealthy.

The fitness industry capitalized on this opportunity to sell their protein shakes and smoothies in the false information of “spiking up” your metabolism after long hours of fasting that you do when you sleep for 6 to 8 hours.

True, yes, your body fasts for 6 to 8 hours and your metabolism goes down during this period but it is just not mandatory to have a meal the moment you wake up.

Research has shown us that prolonged fasting can heighten testosterone levels which is responsible for building muscle and burn more fat when adequate food is provided later in the day.

Besides, not eating breakfast can train your body to be more insulin sensitive when you eat food.

It is completely optional to have a breakfast and no, its not the important meal of the day. Even Scientists agree that breakfast is not important meal of the day.

On a completely unrelated subject 😉

Lean Body Beast Nutrition Protocols

Alright, moving on…

Myth #3: You need Supplements to get a Lean Body.

Lean Body Beast Nutrition ProtocolsAs mentioned earlier, you don’t need supplements. Supplements are only a need when your natural food sources are not meeting your macro requirements or for convenience purposes for your lifestyle.

Supplements are certainly not replacement to actual food.

You can attain a strong and lean body without using supplements.

Here are some replacements we recommend for some of the supplement categories out there

  • Pre-workout supplements (if black coffee is not doing the job for you)
  • Creatine (If beef is not doing the job for you, or if you don’t eat beef)
  • BCAA (if you are not able to recover on a caloric deficit)
  • Whey protein (if you are sick of eating so much protein from food sources)
  • Vitamin D (for testosterone support, if you are not getting enough sunlight)
  • Multi-vitamin (if you don’t have much fruits and veggies)

None of these are mandatory, its upto personal preferences.

Supplements may or may not have side effects. However, natural food sources doesn’t have side effects unless you are allergic to it.

Myth #4: Your body cannot process more than 30g protein in 1 sitting.

Lean Body Beast Nutrition ProtocolsOur body is designed to be able to absorb any amount of nutrients that it would require to replenish and repair the damage that it endures during the daily activities of the person..

The body stores the rest of the excess proteins as fat to be used for when there is lack of food of energy.

The basis of the argument that the body cannot absorb more than 30g of protein rises from the group of people who felt a bit bloated after having so much of protein.

The major cause of bloated feeling after a meal is because of the lack of a balance diet.

You cannot eat all of your proteins and carbs and fats in separate meal. Its not enjoyable and causes an imbalance of chemicals in the stomach.

Give your body some fruits after a meal rich in proteins and carbs to help with digestion.

Lean Body Nutrition Protocols

Lean Body Beast Nutrition Protocols

Nutrition protocols are basically eating patterns which has been proven to give better fitness results in terms of building muscle and burning fat efficiently.

Some people argue that the nutrition protocols are just marketing gimmicks used by fitness gurus to sell their stuff but in reality if you try following these nutrition protocols, you will find out why it is so effective to so many people to get a strong and lean body.

Intermittent Fasting: Lean Body Nutrition Protocol

Intermittent fasting often referred to as periodic fasting, is the name for a food pattern that focuses on fasting at intervals.

It means you’re fasting 16 hours a day for 24 hours. It is one of the simplest and best methods to lose weight and maintain your muscle mass.

Intermittent fasting is not about what you can or cannot eat, but its more about when you have to eat. Therefore, it should not be seen as a diet, but you should see it as a healthy eating pattern that helps keep your target weight.

Some of the benefits of following the intermittent fasting nutrition protocol is

  • Effective fat loss
  • It’s a very cheap method to lose weight: you do not need shakes, supplements or expensive food.
  • You will learn to listen better to your body and learn the difference between hunger and happiness
  • You save a lot of time because you do not have to cook compared to the 6 meals per day protocol
  • Your food tastes better. Because you eat less often, you will appreciate the meals afterward.

Here is A Comprehensive Guide on Intermittent Fasting.

We recommend you get Brad Pilon’s Bestselling book “Eat Stop Eat” to gain more understanding on how to do Intermittent fasting efficiently to get a strong and lean body.

Carb Cycling: Lean Body Nutrition Protocol

Carb cycling is another eating pattern that changes daily in terms of the carbohydrates you eat.

In its most simple terms, in a given week for the days that you train with weights, you take moderate to high carbs and the days that you rest or do cardio, you lower to no carbs.

When you stop your body from having excess amount of calories when you are not active, you are actually preventing your body from storing those excess energy as fat.

If you are really lean and have a lower body fat percentage, having a bit more of healthy fats on lower carb days can help you function optimally.

Learn more about Carb Cycling.

Training to Get a Strong and Lean Body

When it comes to training to get a strong and lean body, there are some things you need to be familiar with.

The first thing to be familiar with is the different types of muscle fibres and then secondly the term “hypertrophy”.

Our muscle fibres mainly consists of 2 types of muscle fibers, namely, the Type I and Type II.

Type I muscle fibers, which are also known as “slow twitch” muscle fibres have a lot of capillaries and myoglobin and they are very resistant to fatigue. However, their growth potential and power output is limited.

Lean Body Beast Training Protocols

Hugh Jackman Training for wolverine. “If the bar ain’t bending, you’re just pretending”

Type II muscle fibres which are also known as “fast twitch” muscle fibres grow faster than Type I and gives it higher growth and power potential.

Actors who wants to put on a lot of mass for movies focus on the Type II muscle fibres using compound lifts as it is easier to contract those muscle fibres. Think of Hugh Jackman training for wolverine.

Various body parts have different ratio of these muscle fibers and based on the body types we discussed earlier these could change quite a lot.

For example: an endomorph has alot of strength, which means the type 2 fibres are more for endomorphs. However, they have narrow shoulders so their shoulders have more of Type 1 compared to Type 2 muscle fibers and hence, the focus for them to improve upon for better shoulder development is focus on growing the Type 2 fibres on their shoulder.

The second term to focus on as mentioned earlier is “Hypertrophy”

Hypertrophy is the technical term of marketing terms like “Build Muscle” or “Massive gains” or “Mass Gains”.

There are 2 types of hypertrophy one can achieve and they are..

  1. Sarcoplasmic Hypertrophy
  2. Myofibrillar Hypertrophy

The training modalities of each of them is just as different as the final outcome to get a strong and lean body.

Sarcoplasmic hypertrophy, refers to an increase in the volume of the fluid, non-contractile components of the muscle (glycogen, collagen, water, minerals, etc.).

Myofibrillar hypertrophy, refers to an actual increase in size and number of muscle fibers, which are made up of proteins that can contract.

So if we were to simplify this section, here is how it would be.

For Type I muscle fiber development which is harder to grow and has low power potential, you will have to focus on sarcoplasmic hypertrophy, which means you will workout at a higher rep-range and lower rest periods.

For Type II muscle fiber development which is easier to grow and has potential for more power, you will have to focus on my fibrillar hypertrophy, which means you will workout at a lower rep-range and longer rest periods.

We are about to go off topic to reveal something which you may have noticed on the internet now after reading this section of the article.

Most supplement selling brands, give free workouts online which focusses on sarcoplasmic hypertrophy which affects your Type I muscle fibres that are harder to grow and doesn’t give you much strength potential.

As a consumer your end goal is to have a lean body which is effortlessly attainable with a myofibrillar hypertrophy which focuses on Type II muscle fibers. However, all free workouts on the web are giving you the approach to improve your Type I muscle fibres.

“Oh wait? Type I muscle fiber development is bad?”

Nope thats not what we are trying to say here. To be clear, for muscle development focussing on Type II muscle fiber is more efficient use of time and Type I muscle fiber development can be used sparingly to have good endurance.

By having free workouts available that focusses on Type I muscle development, supplement selling brands are able to create a demand for selling supplements. Sure, those supplements help you recover but in the end you are still weak and you have less strength and power although you spend 10 hours in the gym per week.

Most workouts that are available online are developed in a desperate attempt to sell you on supplements with a guise of strong and lean body. Not to mention these workouts are not made custom developed for you.

Every individual has there own set of weak muscle groups so it is imperative to have your workout customised to focus more on the weak muscle groups to get a fully developed strong and lean body.

Lean Body Training Protocols

Training Protocols are nothing but guidelines to lift inorder to stimulate maximum muscle growth and strength gains.

Lifting weights are key to muscle development. However, how much to lift and for how long does play a very important role to induce muscle development.

Most free workout website completely miss the boat when it comes to inducing useful muscle fibre development. In this section, we are going to cover the most effective training protocols there is to build muscle and to get a strong and lean body effortlessly.

Reverse Pyramid Training: Lean Body Training Protocol

The Reverse Pyramid Training is by far the best training method for increased strength and muscle gains although a vast majority of the fitness industry do not follow this method in their training.

In fact, they use the exact opposite of RPT which trains the muscles to exhaustion rather than strength gains.

Here is what most people do. They grab a weight and pump out 12 to 15 reps and after about 30secs to 1 min of rest they rep out 10 – 12 reps.

They follow this cycle until they hit failure in the 6-8 rep range.

The problem with this approach is that they induce alot of sarcoplasmic hypertrophy right at the beginning of the set which we all know is temporary.

Towards the end of the set, they are highly fatigued and barely any energy to lift the really heavy weights. Not to mention, most people dont even hit their true 6-8 rep max using their traditional training methods.

Due to this they do not promote optimal muscle and strength gains.

To learn more about Reverse Pyramid Training, How to warm up, How to perform and progress with RPT, Click here.

Rest Pause Training: Lean Body Training Protocol

The primary reasons why lifting heavy weights and taking long periods of rest, as seen in the Renegade Workout and in the Anarchy Workout, is effective, is because for each and every rep you utilize alot of muscle fiber recruitment.

Lifting at your absolute 5-8 rep max, you’re most likely to use every last muscle fiber that you have got for a particular muscle group, each and every rep.

In traditional bodybuilding workout routines you will notice that you will be told to do 10 to 12 reps and you really truly reach your muscle’s maximum strength potential only towards the last few reps.

So you will have to do more and more sets with lightweights to trigger muscle gains, but most people don’t even reach their true strength potential to trigger muscle growth.

To learn more about Rest Pause Training, How to warm up, How to perform and progress with RPT, Click here.

What about Supplements?

We generally don’t recommend you to spend way too much on supplements, if you are able to get your macros from natural food sources. However, if you find yourself deprived of fully recovering from your workouts because of your lifestyle or if you have higher caloric needs, then you can’t go wrong with these supplements. These are NOT mandatory to get a strong and lean body.

  1. Branch Chained Amino Acids: If there is one supplement that we would definitely recommend, then that is a BCAA. As mentioned above, our body uses the proteins from food sources and break them down to amino acids for muscle recovery. With a BCAA, we directly giving our bodies the amino to recover the muscle tissue we tore down at the gym. The Amino Decanate by MuscleMeds, as an intra-workout shake is one of the best BCAAs to use.
  2. Whey Protein, as a post workout shake. Good to have but not a must. Closely look at your caloric needs as well prior to using this. Our suggestion is to go with Gold Standard 100% Whey by Optimum Nutrition
  3. Creatine: Not a must have. Beef is a good source for creatine. Get Whey Protein and Creatine here.
  4. Omega-3s: Its good to prevent joint inflammation. Natural sources include whole eggs (in moderation), walnuts, almonds. Stay away from cashew nuts though.
  5. ZMA: A supplement for deep sleep for better recovery. Again, its a luxury. Natural source include banana, milk, chicken and fruits.

This is where we take things to a high gear.

We want to help you attain a lean body which you desire so much without using adrenaline pumping videos with sexy girls and giving false promises to sell you on a supplement or steroid to reach your goal.

Using this site we offer free workouts that help you effortlessly build a Strong & Lean body using myofibrillar hypertrophy for improved strength and sarcoplasmic hypertrophy for improved endurance.

The amount of knowledge that you have right now about getting a strong and lean body is much more complete and accurate than most people who tend to follow the mainstream media which are biased towards the corporates who profit from you.

With the free workout we have listed on the site, you will be

  • Training 3 days a week, 1 hour per session
  • Able to eat your favourite foods
  • Make longer lasting muscle development
  • Save a ton of money on supplements

Things You Will Need for a Strong and Lean Body

It goes without saying that you will need to focus and be in the zone but besides that here are the following things you will need.

  1. A Gym Membership or else a Squat rack with barbells and weights.
  2. Weight dip belt.
  3. Wrist wraps, if you have weak wrists.
  4. Weight Scale with Body Fat % measurement.

*really appreciate your purchase from the affiliate links above 🙂

The Crossroads

Nobody on the internet is as committed as we are to help  you achieve a strong and lean body and using our website to reach your goal of a strong and lean body is pretty straight forward.

With all of our workout programs we go in detail about the amount of calories and macros you need to consume for the objective of each workout. The principles and concepts shared in this article will be the base for all the workouts that we list out here.

As mentioned earlier, everybody is different from each other in terms of the muscle growth potential of a muscle group. So it can be challenging to wrap your head around the right place to start.

Option 1: Go Renegade

For most people, the ideal place to start off the Lean body beast journey is to begin with the Renegade workout.

The Renegade Workout is a fat loss workout with focus on gaining strength at the same time. If you have never done low volume workouts, you are going to enjoy this workout regardless of whether you are lean or not.

With the Renegade workout you will get familiar with Reverse Pyramid Training which will help you to build muscle rapidly and get strong effortlessly.

Moreover, the habits and lifestyle adjustments that you make in this program can be helpful in the forthcoming workouts which help you better manage your schedule and help you focus on making greater gains.

You are going to be preparing your own meal plans based on the instructions given in the Renegade workout page.

Option 2: Lets Go Together

Personal Training from our team is what we would highly recommend for you to choose as it comes with a lot of benefits for you.

Our Online Personal Training service includes the following

  1. Custom meal planning, based on your favourite foods, fitness goals
  2. Custom workout planning, based on your body type
  3. Weekly accountability for progress assessment.

Based on the progress you make, we’ll make changes to your meal plan, your workouts and suggest the right supplementation personalized to you, to give you the best possible output from these workouts.

You will only be training 3 days week. No more than that!

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