8 Weeks Lean Out...How It Was Done










Over the past couple of days, ever since I posted my results from my 8 (.5) week lean out, I have gotten A LOT of questions on just HOW I did it. And as promised, I am going to tell you today.

First though, I want to tell you how I did NOT do to get my results.

-I did NOT starve myself. I had some people ask me how long I starved myself or how many calories I cut to get this lean. Never happened. I could not have trained the way I wanted to or looked the way I wanted to, if I had starved myself.

-I did NOT use a bunch of pills and/or patches that promise all these fabulous results, but as we know, are both just filled with caffeine.

-I did NOT train 24/7. Yes, I own a gym and I do have access to some of the best equipment out there, but that does not mean I have all the time in the world to train. As I've mentioned before, I am not only a business owner but a wife, a mother and I have other responsibilities that do take up a lot of time. Working out for hours a day, 7 days a week just does not happen, nor should it.

So what exactly DID I do to get my results???

First and foremost I kept with the program. Even when I was frustrated (week 4) and I wanted to quit, I kept with it. People tend to give up when things plateau or don't go the way you want it to, I know because I have done it myself.

For my training, I strength trained 3 times per week. During those sessions I also did a 20-25 minute metabolic sequence after the strength portion. Then 2 days a week I did 45-60 min of cardio. Simple stuff such as running or intervals or even Kettlebell swings. Nothing crazy though. And then I made sure I took 2 days to rest. Your body will not get the results you want it to if you run it into the ground by going 100 miles/hour 7 days a week.

My nutrition was the same as what I give my clients. It focused on lean protein and lots of veggies. I timed my carbohydrates and the amount of carbs correctly. Yes...I did eat carbs. I did not cut any macro nutrients out of my diet, that is not a smart thing to do. Like I said above, I never starved myself, in fact the lowest I got with my calories was around 1400 cals/day. I gave myself a couple of "cheat meals", but even with those, I never went crazy and sat at an all-you-can-eat buffet.

And lastly my supplements. As I said above, I didn't use any "fat burning" or "make you feel great" pills or patches. I am very cautious of the supplements I do put in my body because I have thyroid issues I need to watch out for. My thyroid is finally in a good place, I am not about to screw that up.

But, yes I did use supplements, but these are supplements I use everyday, not just for fat loss. The supplements I use are....

-Protein powders -Pre-workout drink -BCAA's for during my training -Post-workout drink -Multi-vitamin -Fish oil

I've been getting a lot of questions about the supplements I take and how I take them. On Monday I will post my exact routine and why.

So that is about it. As you can see it's nothing fancy. I don't have any magic potions or secrets that helped me along the way. I stayed focus on my goal and kept with it even when I wanted to quit or eat that ice cream.

Over the next couple of weeks I will be posting videos of exercises I did during the 8 weeks along with some workouts you can do on your own.

And don't forget to check back on Monday for a complete list of the supplements I took (still take) and other great things coming with TLAG!!!