The Lean Body Challenge

Exercise Summary

• During your resistance (weight) training sets, do 5 sets of 10 reps per set for each exercise we have down on the previous page.
• To determine what your beginning weight should be, start with a weight you think you'll be comfortable with, and perform 1 set. The last three reps of that set should be difficult, but not impossible. You should feel the muscle getting fatigued. It it's too easy, go up 5 to 10 pounds until with time, so gradually increase the weight you lift as your program progresses.
• Rest long enough to catch your breath in between you lift as your program progresses.
• Work in a30 minute cardio session 3-4 times a week.

Success Factor Two: Motivation

If you will recall, I mentioned early on in this program that the two main reasons people fail are:

Reason one: People simply start out with the wrong information.
Reason two: People lose motivation.

Hare are some of my favorite motivational techniques:

1. The Buddy System.
Get a workout buddy or partner to help you stay accountable Having a partner, you can encourage and push each other to reach the goals you've set.

2. Pictures.
Pick out pictures of fit people and put them in places where you will see them constantly. Choose images of those who have physiques you aspire to, but who also have similar body types as you do.

3. Keep a Journal.
It's important that you track your progress so that you keep going. A training journal is a good way to mark off your exercises as you do them. You can look back at them later and see what you've accomplished. This will help motivate you on days that you don't feel like working out. Likewise, a food journal is equally as helpful for tracking your diet.

4. Small rewards.
Every week you should reward yourself with what I call a "cheat meal." Note that I said cheat meal, not cheat day. The idea is that once a week you get to use one meal to eat any thing you want. This way you won't feel as though you are depriving yourself. But be careful that you get right back on track, so that you don't set yourself back from all the progress you just made. Keep in mind that in the next week, you can look forward to another cheat meal.

5. Progress, not perfection.
Many times when someone up on his or her diet or program, he or she will have the mentality that the entire program is blown. The thought goes something like this, "Well, I just messed up, so I might as well eat whatever I want and start over next week." Keep in mind that your program is about progress, not perfection. You want to maintain a diet and program that can become lifestyle. Just get right back on track and keep going.

6. Set specific goals and target dates.
It is important that you not only set realistic goals for yourself, but that you also set a specific target date in which you want to have it accomplished. " I want to lose 30 pounds this year" is not specific enough. Try something like, "By June 30, I am going to lose 15 pounds and fit into a size 6 dress." Pull out your training journal and keep marking off the days you work out, write down what you eat, and keep visualizing your goal. You can expect to lose 2-3 pounds per week safely. Any more than that is not considered healthy.

7. Measure your progress.
It's important to measure your progress as you go along to give yourself true and unbiased feedback. Measurement can be an incredible motivator because it cannot lie to you. When you notice that your waistline has reduced by a couple of inches, that is true measurement! When you notice that your body fat has decreased, that is true measurement! And when you notice that your physique looks more toned and sculpted based on your progress report (photography), that too is true measurement! And all can be motivating and help keep you on track.