The Lean's List

Did you know the more lean muscle you have, the more effectively your metabolism will run? And I'm not talking about being huge, i'm talking about those nice, long, lean muscles that models have. It did not just come naturally to them, those ladies worked hard for those toned limbs.

As someone who has trained numerous models over the years, I'm going to spill their secrets today! You too can have a body consisting of lean muscle! Here's how....

1. Embrace The Weights

• Don't be afraid to lift weights.

• Keep the rep range between 12-15 and the last few should be tough! Meaning....make sure you're lifting heavy enough.

• 2-3 sets of each exercise is ideal.

• Get in 3-4 strength training sessions per week. 48 hours in-between workouts to make sure your muscles have gotten adequate rest.

• Workout major muscle groups: Hips, Back, Legs, Shoulders, Abs, Chest, & Arms.

2. Decrease Body Fat

• If you want to see your new figure, we have to cut some body fat.

• Make sure you're including 3-4 cardio days/week to help do that.

• Walking, Biking, Swimming, Jogging are all good options to help you on your journey. Feel free to switch it up every day too!

3. Forget About Weight Loss

• When trying to gain lean muscle, you have to forget about losing weight.

• Now, I say that, but don't be scared because you will lose body fat which translates to a reduction in inches all over.

• Even though your weight might go up or stay the same, you will actually be physically smaller and maybe even a new dress size :)

• I promise you will LOVE your new body too!

4. Diet

• I can't stress this one enough, you have to eat a clean diet...no exceptions!

• I love when my plate looks like this: 1/2 vegetables, 1/4 whole grains, 1/4 protein.

• Fruit is a great snack if all your plates look like my example above.

• Make sure you're getting the right amount of protein FOR YOU. (convert your weight into kilograms by dividing your weight by 2.2, then multiply your weight by 0.8-1.0 to get your protein amount)

• Example: 110/2.2=50kg; 50kg x 0.8=40g of protein/day

• For women, a protein serving is the size of the palm of your hand, the thickness of a deck of cards.

• For men, a protein serving is 2 palms of your hand and the thickness of a deck of cards.

5. Sleep

• Last, but certainly not least, get the right amount of sleep for your body every night.

• Visit my blog on sleep to figure out what your proper sleep number is.

The secrets to get that model figure have been exposed! Now, go hit those weights, eat clean, don't forget cardio, and SLEEP!