Lean Lift 1.0: Introducing Phases 1 and 2
Squadies!!
I am so excited about sharing with you how my at home LEAN LIFT 1.0 program and challenge works. I truly believe that this is one of my best Lean Challenges/Programs ever created and it will help unlock the body, confidence and life you have always dreamed of… right from home!
In the following paragraphs I will discuss exactly how this program works, what you can expect, difficulty level, and answer many of the questions I am frequently asked so you know exactly how it works, the results you will see (and feel) and whether or not it is right for you!
The Program Breakdown
Firstly, one of the keys to LEAN LIFT 1.0 being so transformative is the fact it is broken down into progressive “Phases” (for reference a “Phase” is a 3 week training period that has a specific goal and objectives).
One of the biggest mistakes people make when training is not having a plan, because without a plan you will almost certainly plateau and the moment you plateau is the moment you stop seeing results.
The good news is you will never have to worry about plateauing in my programs because I do all of the planning for you. You just have to press play and follow along.
Now, with that said, let’s dive into the objectives and goals of Phase 1 in the LEAN LIFT 1.0 Challenge.
Phase 1: Lean Hypertrophy
Phase 1 of LEAN LIFT 1.0 is all about lean hypertrophy. But, what exactly is hypertrophy, and why should we be excited about it? Hypertrophy is the process of increasing the size of muscle cells… but DO NOT WORRY, this DOES NOT MEAN we will “BULK UP”! In fact, the reality is by actually focusing on building more lean muscle, we will ignite our metabolism unlike ever before and subsequently burn through tons of fat.
It really is the key to achieving a toned and sculpted physique, and one of the biggest misconceptions (especially with females) is believing that muscle growth equals bulkiness.
*LEAN FACT: lean muscle is far denser and takes up less space than fat. So by building lean muscle and burning fat you will see your body composition completely change. Your clothes will become looser as your body becomes tighter, more toned and stronger.*
During this phase, we’ll be working in the 12-16 rep range. This slightly higher rep count will help you build lean muscle, boosting your metabolism and transforming your body composition. Workouts with a focus on lean hypertrophy stimulate muscle growth without adding bulk, leading to a tighter, more toned appearance.
It's like a sculptor meticulously shaping a masterpiece, and you're the canvas. Plus, working in this rep range is ideal for women because it has a significant impact on hormone balance, supporting a lean and balanced physique.
In this phase, you can anticipate experiencing improvements in hormonal balance, such as an increase in growth hormone and a more efficient utilization of insulin. These hormonal adjustments promote a favorable environment for building lean muscle, increasing your metabolism, and enhancing overall body composition. It's like fine-tuning your body's innate mechanisms to work in your favor, paving the way for a more toned, confident, and empowered you.
Phase 2: Lean Strength
In Phase 2, we have to make sure we continue to change things up in order to ensure results (remember, progressive overload is the key here). Wait a second, did I touch on progressive overload? Excuse my baby brain but essentially, progressive overload means that through some sort of training variation (rep count, movement difficulty, etc) we continue to stress our body and muscles in order to ensure adaptation (and transformation).
That’s why in phase 2, most notably weeks 5 & 6, we introduce heavier weights, lower rep counts in the 8-10 rep range and new movements!
This phase is all about building lean strength. When it comes to our fitness, gaining strength is empowering, and it's a crucial component of enhancing your overall health and fitness. Strength training doesn't just make you stronger; it also provides a metabolic stimulus that's essential for achieving and maintaining a lean, toned body.
In this phase, you can expect to see significant progress in your strength levels. These lower rep ranges allow you to lift heavier weights, thereby challenging your muscles in novel ways. Strength training acts as a metabolic powerhouse, burning calories during your workout and even in the hours following.
The effects extend to hormones too. By consistently working with heavier weights and pushing your limits, you'll witness changes in hormone balance. This isn't about excessive bulkiness; it's about creating an environment that empowers you to sculpt a lean and well-balanced physique.
Intensity and Volume Matter
I've seen it over and over. Most of the time when people reach out to me and aren't getting the results they want, there's a common issue. They aren’t following a progressive plan or measuring their progress; it’s like trying to navigate a ship without a map. What they need is a structured, step-by-step plan that lets them see where they're heading and track their progress.
Whether you're in Phase 1 or Phase 2, it's crucial to emphasize the importance of intensity. Getting within a few reps of failure on each exercise in these lean lifts is key for achieving hypertrophy and muscle growth. This intensity maximizes the benefits of every workout, ensuring you see results that leave you feeling amazing. In addition to intensity, getting enough volume (sets per muscle group per week) is equally vital. It allows you to target different aspects of your muscle fibers and fosters continuous progress in strength and tone.
Higher volumes can often come at the cost of time-consuming workouts. Nevertheless, my Lean Lifts program is thoughtfully crafted to maintain both high volume and intensity within shorter, more efficient workout durations (just 35 mins).
LEAN LIFT 1.0 is designed to empower you to reach your fitness goals without fear of bulking up. The two phases and distinct rep ranges are thoughtfully crafted to create a beautiful synergy of muscle growth, strength, and toning. Together, they lead to that lean, sculpted physique that we all aspire to achieve. So, remember, you're not just lifting weights; you're lifting your confidence, well-being, and the best version of yourself.
Please comment or email if you have any more questions!!! This is one of my most popular lean challenges ever and I am so excited to bring this type of training to your living room!
