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Lean Body Coaching Club

Training FAQ

Here are some of the more common questions we receive from Coaching Club members. Your question may have already been answered here, so please read on. If not, please feel free to send your question on to AskLee. Your question WILL be answered.

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What exercises can I do to reduce my love handles? I am doing side bends every day and they do not work.
 Since the love handles are fat deposits and not muscles, the only way to reduce them is by increasing your energy output (adding cardio) and reducing your caloric input. Work on burning the fat. Side bends work the oblique muscles, which may actually thicken your waist, rather than slim it down. Just as we can't choose where fat goes on, we can't choose from where it comes off. So those dreaded love handles may be the last area to tighten up, but don't give up!

What is abdominal distension? How do I fix it?
 Abdominal distention is commonly referred to as "pot belly". It is brought on by over loading your intestinal system with large volumes of food, then sitting down, or lying down, thereby allowing the stomach muscle to relax. When this process is repeated often, it will lead to a permanent protrusion that is almost impossible to change. Many bodybuilders and power lifters can cause distension by over eating in an attempt to gain weight. In order to correct abdominal distension begin by adjusting your dietary program. Eat smaller, more frequent meals that are low in fat. Avoid eating large quantities of food throughout the day, especially late at night or before going to the gym. Pay attention to your posture to prevent a "lazy stomach".

I was wondering about fat burning products? Will they help me lose fat?
 Thermogenics like Charge! ASF are great for a slight fat loss edge, but must be used in conjunction with a good nutrition plan. Don't expect more than a 1-2 pound fat loss each week because anything more is most likely muscle and water.

Meal replacements can also help with fat loss in that they provide sound nutrition that is quick and easy. Remember, meal replacements should only be used as a last resort to real food. When choosing a meal replacement, opt for one with low sugar content like Lean Body. Avoid inferior products that are high in sugar like one that claims to get you slim fast. Sugar will defeat your leaning efforts by raising your insulin levels. When insulin levels are high, your body will opt for metabolizing sugar as opposed to fat. That obviously makes it hard to get lean.

Thermogenics like Charge! ASF are great for a slight fat loss edge, but must be used in conjunction with a good nutrition plan. Gaining muscle also comes from eating right and training hard. I'm giving you a nutrition and exercise guideline to help you on your way. Stick with it and I guarantee you results. Don't expect more than a 1-2 pound fat loss each week because anything more is muscle and water.

When is the best time for doing cardio - before a workout or after a workout? In the morning, or evening?
 The best time to do cardio is first thing in the morning or after your workout. At these times you will tap into stored fat a bit faster than at other times of the day. Additionally, you need all of you energy for lifting weights. If you did cardio before your workout, you'd find that you wouldn't have much energy left for lifting the weights. Also remember - the more muscle you carry, the faster your metabolism; the faster your metabolism, the more calories you burn in a day. Weight training builds muscle, cardio doesn't.

I would like to lose weight and build muscle at the same time. My weight is 320lbs. at 6' tall. I work out five times a week, but it just doesn't seem to be working like I think it should. Any advice you can give me?
 The best investment you can make is the Get Lean Kit written by Keith Klein and Lee Labrada. The book gives step-by-step instructions on how to achieve the lean, muscular physique you are looking for. Until then, here is a nutritional plan to help get you started on getting lean:

  • First, multiply your current body weight times 15 (by 12 for women). This will give you your total caloric intake for the day.
  • Next, divide those calories into 6 meals daily (this will be eating about every 3 hours). Eating this frequently increases the metabolism.
  • Make sure you're getting your proper nutrients--60% calories from carbohydrates, 30% from protein and 10% from fat.
  • Adjust your calories every few weeks to match your weight.
  • Finally, do cardio 4-5 times weekly for about 30-40 minutes.

This should get you on your way. Meanwhile, keep weight training. The more muscle mass you have, the quicker your metabolism. A proven method of training is the three days on, one day off split. This system of training requires you to train chest, shoulders, and triceps the first day; back and biceps the second day; and legs the third day. This is then followed by one day of total rest before resuming the training cycle again.

This system allows you to recuperate completely between each body part, therefore reducing the likelihood of overtraining. Do three sets of three exercises per body part i.e., for chest do 3 sets of dumbbell bench presses, 3 sets of dumbbell flyes, and 3 sets of incline bench presses. Variety is important for muscular growth. Be sure to switch in and out different exercises so that your muscles don't adapt to the same exercise and quit responding.

I'm 16 years old, I take creatine, whey, and energy drinks. I go to the gym 4-5 times a week and cycle my workout so I don't hit the same muscle within 48 hours. But try as I might, I can't gain mass. I have no cardio in my workout so I have more energy in the weight room. I eat 3 big meals a day and I snack on fruits and protein bars throughout the day. Can you please give me some pointers on how to gain mass? Nothing I seem to do works.
 The "meat and potatoes" of getting HUGE are squats, bench presses, and deadlifts. Multiple-joint, compound movements such as these require maximal recovery. Training more than four days per week could hinder this. You need to progressively add weight to your workout in order to add size. Remember that muscle grows and responds from what exercise scientists call Gradual Progressive Overload - the GPO principal. The GPO principal states that in order for a muscle to grow, it must be overloaded on a regular basis.

As far as using a supplement to assist this process...PROTEIN. Take in two grams for every pound of lean mass that you have. Also, make sure to eat six times a day minimum. Lean BodyŽ Meal Replacements have 45 grams per serving and are a great source of protein and carbs. You may also use ProV60T which contains 60 grams of protein per serving. Both are excellent products for helping you reach your goals. Good luck!

When I workout I constantly try different exercises and training cycles to keep my muscles confused and growing.

Currently my workout goes like this:

  • Day 1: Back and Shoulders
  • Day 2: Chest and Calves
  • Day 3: Cardio
  • Day 4: Quads and Hamstrings
  • Day 5: Biceps, Triceps, and Forearms and Cardo
  • Day 6: Cardio

I seem to be growing with this new split except, my calves and forearms don't seem to get stimulated as much with this split, because, before, I would train each of my body parts twice a week. What do you suggest? Do you think I should ditch this training cycle all together?

Your workout routine seems fine. Remember, we all have a body part that seems to "lag" behind a little. Try training the body parts that are lagging first, in an effort to help bring them up with the rest of your body. Also, try switching in and out different exercises each time you work out. When you stay with the same routine for any period of time your muscles become adjusted to the stimulus and quit responding. Additionally, change your rep scheme often. Try high reps-lighter weight and low reps-heavier weight every so often. This keeps the muscles constantly working to accommodate the workout load.

Keep a training journal to track your progress and possible mistakes. One more possibility is that your calves and forearms are recuperating very quickly from their workout. This is often the case with calves, forearms, and abs - muscles that are used a lot with our activities of daily living. Maybe you should consider training them twice per week, leaving the rest of your workout as it is. I'm sure that if you apply these tips, you will eventually see progress. Good luck!

I just want to ask you if you know of any tips to lose weight faster than normal? Thanks for your time.
 Any weight loss of more than one - two pounds per week will result in the loss of precious muscle and/or the loss of water. Unless you like being skinny and dehydrated, be content with losing about six pounds per month. Also, keep in mind that even if you're only losing three pounds per month, in six short months you will have lost a whopping 18 pounds - consistency is the key!

I've been taking Andro for about a month now and have not grown at all. I've been working out every other day with a high protein, mid carbs, and low fat diet. I'm eating about 4 meals a day. Help! What am I doing wrong?
 So far, the only real study done on prohormones has been conducted by the baseball league after the story of Mark McGwire using Andro during his home run record came out. The study wasn't even based on strength gains, but how much testosterone was raised in a period of time. What I found odd was that a majority of the test patients had more of a conversion into estrogen! Gee, do any of you men want to go bra shopping? Steroids and prohormones are not necessary for building a great physique. Stick with what really works - hard training and good nutrition. Make sure to eat a minimum of six times a day with equal servings of protein per meal. You need to progressively add weight to your exercises in order to add size. Remember that muscle grows and responds from progressive weight overload.

When I overstrain a body part, what is the best treatment? I get a tired feeling and a very sore muscle.
 The injuries or strains I see typically fall into one of two categories: soft tissue injuries and joint injuries. Soft tissue injuries are injuries to muscle tissue; i.e. strains, pulls, and tears. Joint injuries refer to injuries originating in the joints of the body themselves; and, most of the time, pose a potentially far more serious type of injury than soft tissue injuries.

If you strain a muscle during the workout, here's a checklist of things you should do:

  • Make an assessment of how serious the soft tissue injury is. If you have discoloration or bruising, and are unable to move about, consult your doctor to determine the gravity of the injury. If however, you determine that it's just a mild strain, there are a number of things that you can do to further speed up the healing process.
  • Rest. Rest is the obvious cure for many an injury.
  • Immediately following the workout, ice the injured area.
  • Use ibuprofen to further reduce inflammation. Ibuprofen, marketed under the name "Advil," "Motrin" and others, inhibits prostaglandin release, therefore reducing inflammation. Follow the directions on the packaging of the ibuprofen. Of course, you should always check with your physician first before using any analgesic or anti-inflammatory. For nagging injuries that don't clear up within a few days, I recommend massage. Massage can further speed the recovery from the injury by stimulating blood flow and removing scar tissue and toxins manually.
  • Increase your Vitamin C and protein intake to stimulate repair. Increase your glutamine intake as well.

Some joint injuries are traumatic, requiring immediate care and a visit to the doctor's office. However, most joint injuries are injuries that have occurred over a long period of time, through neglect on the part of the trainee.

My approach to joint injuries is, first of all, prevention. Make sure that you warm up thoroughly. Make sure that you do not increase your training poundages so rapidly that the joint is unprepared to take the added stress. Additionally, stretching on a regular basis will help to maintain soft tissue flexibility which can help in the prevention of injuries.
At the first sign of any joint discomfort use a good joint formula that contains the following ingredients: glucosamine sulfate, MSM, chondroitin sulfate, or hydrolyzed gelatin. This will help you maintain healthy joint function, elasticity, and flexibility.

Do you know of any accurate method of finding out if my nitrogen balance is positive?
 Go to pharmacy and request a urine test kit for testing nitrogen balance. The instructions on how to use it will be supplied.

I've been following the 12 -Week Get Lean program and have lost a lot of body fat. I am now down to 19%. Why can't I seem to get the fat off my hips? I still have a pooch on my lower stomach. When will I get that six-pack stomach? I do crunches all the time and feel the muscle, but I can't see it. Are there any other exercises I can do to make my hips and thighs smaller and lose my stomach?
 Be patient. The longer you adhere to the program, the leaner you will get. Unfortunately, for most women the abs, hips, and upper thighs hold onto fat the longest. There are no exercises that will help facilitate this quicker since there is no such thing as spot reduction. The lower your body fat the more apparent your "six pack" will be. It is already there, but is covered by a layer of fat. Imagine a sleek bodybuilder with an overcoat on. You can't see his muscles, but when he takes his coat off it's obvious. That coat is the same as the fat covering your muscles. Keep eating 6 small meals daily and stay within your caloric range. Keep up the cardio and weight training. In time, you will see results.

I notice that you recommend training chest, shoulders, and triceps on one day; back and biceps on another day; and legs on another day. My question is: does it matter in what order I train the bodyparts? Can I do triceps first, for example?
 Yes, it does matter. Because both the shoulders (primarily the anterior deltoids) and the triceps are involved in virtually all chest exercises, training either of these muscles first would most likely compromise the strength and productivity of the subsequent chest workout. Training triceps before shoulders and biceps before back can also have the same deleterious effects. On the other hand, it really doesn't matter if you train quadriceps before hamstrings or vice versa, as these two muscles aren't as intimately related as the aforementioned muscle groups.

I can either do my weight training before or after work. Is it better to train in the morning or in the evenings?
 Neither is really superior to the other. The most important thing to consider is which time of day you feel most energetic. Different people have slightly different biorhythms. Don't try to go against those innate tendencies by forcing yourself to train at a time of day when your energy is typically low. On the other hand, there is one major pro to training in the morning: you get your workout out of the way. Some people who train after work tend to talk themselves out of training altogether because they had a hard day at the office. Skipping workouts will get you nowhere fast.

I really admire your physique. My ultimate goal would be to build a nice symmetrical physique like yours, even if mine were quite a bit smaller. I'm just wondering if symmetry like yours is genetic or is there something you did to have such great shape and symmetry?
 Thanks for the compliment. The shape and symmetry of one's physique is attributable to both genetics and intelligent training. For example, the basic shape of a muscle is something that you're essentially born with and cannot change. Luckily, you can still dramatically alter the appearance of the muscle my increasing or decreasing its' size. It's important to look at your body as a whole. Do your legs match your upper body? Are your calves in proportion to your arms? Is your back on par with your chest and shoulders? These are things that you can focus on that will greatly enhance your overall shape and symmetry. Focus on maintaining the size of bodyparts that are big enough while increasing the size of lagging bodyparts. Done long enough, you'll be the owner of a great, symmetrical physique.

I can't do regular barbell squats because of an injury to my lower back. Is it possible to still build a great set of legs without squatting, or am I doomed to always look like an ostrich?
 Although squats are considered to be the "king" of lower body exercises, it is still possible to build a nice set of wheels without squatting. In my opinion, your best alternative would be squats on the smith machine. If you are unable to do those, too, then try to build your leg routine around the hack squat and leg press. Most people with mild back problems can tolerate these two exercises just fine, because the back is supported during the movement. This takes the vast majority of the stress off of your back and puts it on your legs.

I enjoy your newsletter very much and find the training advice very interesting as well as useful. My only complaint is that most of the nutrition information is geared toward to people who want to lose body fat. I'm one of those rare people who is plenty lean but can't seem to gain an ounce of muscle. Do you have any advice for a skinny guy like myself?
 As for training, make sure to focus on gradually improving your strength on the core movements like bench presses, shoulder presses, squats, barbell rows, and deadlifts. You should also make sure that you get plenty of recuperation between workouts by having plenty of days off and getting plenty of sleep each night.

Nutritionally, the key for someone like yourself (skinny, as you call it) gaining muscle is to make sure to consume more calories per day than you are burning. Because of your fast metabolism, the typical formulas as for how many calories to eat may not work for you; but for starters you could multiply your bodyweight (in pounds) by 20. If you don't gain weight with this amount, go up from there. To avoid being full and bloated all the time, opt for foods that are more calorically dense like red meat, whole eggs, peanut butter, pastas, etc. These foods are typically higher in fat than most people need, but for you they may be just what you need to get you on your way to weighing more.

I love going to the gym. I find myself wanting to go even on days that I was scheduled to take off. Would working out every day be a good thing or a bad thing?
 Generally speaking, it's good to take a couple of days off from the gym every week. This allows your muscles, nervous system, and endocrine system to rest and replenish themselves in order to be ready for you next training session. If your program calls for cardiovascular activity, then you could train with weights four or five days per weeks and do only cardio on the other days. This way you could be in the gym every day but without compromising your gains much, if any.

It seems impossible for me to get any stronger than I am. I never miss a workout and eat very well, but despite my diligence, I simply cannot lift more weight or do more repetitions. Am I doing something wrong or have I simply 'maxed out' strength wise?
 I seriously doubt that you're maxed out in terms of your strength. Although strength and size gains to get more difficult to attain as you progress more and more, progression should still happen. There are a few things that could remedy your problem. If you've been training for months and months with no break, you would likely benefit from a week away from the gym. This would give your body a chance to recuperate, allowing you to break through your plateau. Likewise, if you've been doing the same routine for a while, change things up a bit. Performing the same exercises week in and week out is a sure fire way to stagnate in the gym. Lastly, if you train alone, maybe getting a highly motivated training partner will help you to train with a higher level of intensity, thus avoiding those nagging plateaus.

Is it better to use free weights or machines? I have heard both, but I'm sure you can set me straight.
The truth is both free weights and machines have their pros and cons. Free weights require you to use smaller 'accessory' muscles to maintain balance of the free weights. This is good for improving your coordination and the function of those smaller muscles, but could be bad for a beginner whose balance and coordination have not yet developed, making some free weight exercises potentially dangerous. Machines, on the other hand, do not generally require you to balance them, enabling you to focus on the task at hand - moving the weight.

As a general rule it is advisable for a beginner to use primarily machines in their workouts for safety reasons. Gradually adding some free weight exercises would slowly but steadily improve one's control and coordination. Once a trainee can safely perform free weight exercises, it would be advisable to perform most exercises with free weights, with some machines thrown in for variety's sake.

Do you think it's better to spend money on a gym membership or on buying equipment for a home gym?
That's really a matter of personal preference. Some people like the energetic atmosphere of a commercial gym, while others prefer the privacy and convenience of a home gym. Financially, it's hard to beat the variety of free weights, machines, and cardio equipment that you get at most commercial gyms for about $35 per month. On the other hand, once you pay for your home gym equipment, you don't have anything else to pay like gym dues. If money were not an issue I'd say having a gym membership and a home gym would be the ideal scenario so that you can have options. Although I didn't answer your question, maybe I've pointed out some pros and cons that will help you to make the right decision for you.

It is virtually impossible for me to get to the gym more than three times per week. Should I still use the push/pull split like you recommend, or should I do another split since I can't train as often as you recommend?
That's a very good question. Although you would likely still make progress if you trained each muscle once per week using the push/pull split (chest, shoulder, and triceps on one day; back and biceps on another day; and legs on the third workout day), I suspect you'd get better results if you trained half of your body each workout. For example, you could train chest, shoulders, biceps, and triceps on Monday followed by back and legs on Wednesday. On Friday you'd pick back up and train chest, shoulder, biceps, and triceps followed by back and legs on Monday. Although your workouts would be a little longer training in this manner, it would enable you to train each body part about every five days, which is typically an optimal frequency.

 

- by Lee Labrada and Dr. Clay Hyght