12 weeks of training for a lean body

The training programme we present is designed to achieve a lean body with exercise routines consisting of 2 days + 1 rest day; this means that if you train on Monday and Tuesday, you rest on Wednesday, then train again on Thursday and Friday, then rest on Saturday; leaving Sunday for a day of alternative training according to the specific plan.

The 12-week training programme

• On the first day, train your chest, shoulders and triceps on the same day, pushing the weights as far away from your body as possible.
• On the second day, train your back and biceps together; the muscles that bring the weights as close to your body as possible.
• The third day is a rest day
• Finally, on the fourth day, train your legs and abdominals together; the muscles that contract and help the body become more symmetrical and defined.
• Train on Sundays too, if that day falls on a training day; in any case, if the gym is not open, you can find extra motivation by taking advantage of some exercises for the muscle groups that you could do outdoors or at home.

Weight training sessions will generally last between 30 and 45 minutes to ensure a complete workout.

Cardio routines

On days off, cardio should be included during the week; we will also do 30 minutes of cardio after back and biceps workouts, as these are the shortest and generally the least difficult routines.

• This means completing 30 minutes of cardio 4 times a week.
• Cardio routines can consist of any type of cardiovascular training at the gym, such as the treadmill, the cross-trainer or stair climbing.

How to perform the cardio workout: High-intensity training will be combined with periods of low intensity:

• By varying the intensity of the cardio workout, you will stimulate your metabolism and burn more calories overall.
• It is important to keep your heart rate at around 75-85% of its maximum during cardio sessions, and this can be measured through your breathing; if you are running out of breath, it means you are going too fast; you can also find your maximum heart rate by subtracting your age from 180.
• Next, you should monitor your heart rate by measuring the beats per minute and making sure you do not exceed the maximum.

Intervals for the cardio routine; for example, using a cross-trainer:

• Minutes 3-5: Level Two (moderate resistance).
• Minutes 6-9: Level Three (hard 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.
• Minutes 1-2: Level One (easy resistance).

The diet for this training programme:

Divide the plate for each of the 3 main meals into 33% protein, 33% complex carbohydrates and 33% vegetables, fruit and salads.

• Protein options: Alternate fish, chicken breast and turkey meat; and only occasionally some lean cuts of red meat.
• Complex carbohydrates: Brown rice, whole oats, grains, sweet potatoes, or wholewheat pasta or macaroni.
• Vegetables: Broccoli, spinach, asparagus, peppers, tomatoes.
• Fruit: Apples, oranges, berries, grapefruit.
• Fats: Olive oil, flaxseed oil, avocado, walnuts, and fish oil or fish itself.

What you cannot eat:

• Stay away from unhealthy foods such as sauces and butters.
• Stay away from saturated fats and trans fats in processed foods.
• Do not fry food in lard or oil.
• Do not consume high amounts of sodium or sugar.
• Do not consume hydrogenated oils.
• Do not consume dairy products, chips, ice cream or mayonnaise.
• Avoid fatty meats.

What you should not drink:

• Cut out fizzy drinks and alcohol completely.
• Drink at least 10 glasses of water a day, and more on days of intense training.
• Stay away from sweeteners or creams added to tea or coffee; use stevia instead.

Supplementation for this 12-week programme

Supplements are becoming more and more popular among people who want to lose weight or reshape their bodies; so if the reader is wondering where supplements fit into this lean body mass programme, here is the answer.

• Multivitamins: To help maintain macronutrient requirements, you should start the day with a good natural multivitamin and mineral supplement; this will support overall health and wellbeing, increase energy levels and help muscles recover from workouts; the best time to take a multivitamin is in the morning, but some products suggest a dose in the morning and at lunchtime.
• Protein powders: Protein supplements can make life much easier and ensure that you do not miss out on this essential nutrient; protein powders generally contain only protein; and for this to work, you should mix the powder in a blender or shaker with skimmed milk; but preferably with water or fruit juice for greater absorption, especially before and after workouts; remembering that your daily protein intake should also come from food.
• Meal replacements: Small meals between main meals can turn the diet into a headache, which is why meal replacements containing carbohydrates, fats, vitamins and minerals in the right amounts can help at least 2 to 3 times a week, especially on those difficult days when there is little time to cook or go to the fridge.
• Ready-to-drink supplements: These are individually packaged and ready to consume whenever you can; these include carbohydrates that should be combined with protein powder after training, for example; or carbohydrate and protein drinks that already come prepared for this moment.
• Protein Bars: These foods can be a good alternative to sweet bars, but you should always read the label, because some products are high in sugar and fat; they may even contain more calories than a chocolate bar; in any case, a protein bar should contain nutrients and less fat to make it an alternative for snacks between meals.
• Fat Burners: You should not overdo their consumption, since if you are taking a powerful thermogenic expecting to melt away fat effortlessly, you will definitely be disappointed; they generally also contain natural herbs that can reduce appetite, support a healthy metabolism and promote extra energy, but they will not work on their own to perform a miracle… the recommended time to take them is in the morning or at lunchtime at the latest.