lean girl Lean bodies that showcase dense muscles are finally making their way past all the media bull about what people should look like and what’s considered “attractive”.

I’m finally seeing more and more…

Ladies, figuring out that the skinny look is out and strong sexy bodies with lean muscles, is in.

and..

Guys, realize that traditional bodybuilding training for big bulky muscles isn’t helping them achieve the bodies and results they really want.

This a breakthrough for a lot of people.

But with more people redirecting their focus and transitioning to Lean Body goals, I see that more people are struggling to see results.

The one MASSIVE mistake everyone is making is that they are training, eating, and living the same way as they did before.

To see the results you want with new goals, your Fitness lifestyle has to appropriately change to supplement those goals.
So, in this post I’m going to give you two training methods to help focus your workouts and supplement lean body goals.

But it’s important to mention that it’s not just a physical appearance thing that’s getting more people to train for lean bodies,

I’ve seen more guys training with body part splits get injured, waste a ton of money on supplements, and even give up working out because they never see the results they really want.

I’ve also seen a ton of women struggle with crazy diets, waste countless hours doing steady state cardio, and also give up on their goals because they never see results.

The truth is, training to get lean is doing so much more for people than you think.

It’s helping people live healthier, look ridiculously amazing, and train for long term results.

Okay let’s get on with the 2 Training Methods…

The first method that’s helping people Get Ridiculous Lean is bodyweight circuit training.

Training with bodyweight exercises is a great way to seamlessly move from one exercise to the next and it’s easy to change the intensity by adding a progression or regression.

Being able to move from one exercise to another quickly is important not only for results but also time and if you’ve ever trained in a big box gym you know how hard it can be to even do one exercise without someone invading your personal space or trying to take over your equipment.

Not only is this annoying, it’s probably the last thing you want to have to worry about while your at the gym.

But with bodyweight circuit training, nearly all the exercises can be performed pretty much anywhere, so you can spend more time training instead of fighting for equipment and space.

Bodyweight circuit training can also help you build lean muscle, increase muscular endurance, and when combined with high intensity intervals, it can yield higher levels of epoc and boost metabolism for even more fat loss.

But be careful not to get sucked into thinking that bodyweight training is easy and that there is only one way to do it, because…

One misconception and mistake I see so many people make in their workouts is limiting themselves to the so called rules of one training method.

Like I said earlier, you can tweak all of the bodyweight exercises to increase intensity and even incorporate other training methods to yield even more fat loss as you will see in the Beast Mode Bodyweight Circuit Workouts below.

In it, you will see that I utilize a bunch of other training methods with bodyweight training including…

  • Explosive movements
  • Progressions/Regressions
  • Bi – Lateral Movements (single sided)
  • Core Exercises
  • Isometric Holds
If your train mostly with weights and with little or no cardio – Bodyweight circuit training can help you lean out, drop body fat, and get a shredded look.

If your main goal is fat loss – incorporating a new training method into your program can help add a variety in stimulus to your body.

The second method that’s helping people melt away unwanted layers of fat and show off lean muscle is High Intensity Sprint Intervals. 

If you’re like me and hate long steady state cardio this is going to appeal to you plus it is going to be highly effective at melting fat off your body without having to spend an hour on a treadmill or outside pounding pavement.

High Intensity Interval Training allows you to work at higher levels of intensity for longer periods of time.

When you run as hard as you can, your body goes into an oxygen depletion mode (anaerobic), which is why you can’t maintain this pace for a long time and when you do try to keep going…

You eventually reach a breaking point either due to lactic acid build up or a lack of oxygen. The lack of oxygen breaking point is when your lungs scream at you to stop.

By alternating smaller bouts of intense work with active rest periods, you give your body an opportunity to recover so you can keep training at higher levels of intensity without reaching your breaking point.

And the longer you can train at higher levels of intensity, the more fat loss you can achieve.

Sprints are also great to incorporate into any training program because they can stimulate muscle growth and boost your levels of natural growth hormone/testosterone that are both essential for building lean muscle and burning fat.

Steady state aerobic running, just isn’t enough stimulus for your muscles to adapt and grow.

sprinting-runner
But I know what your thinking…

Sprints are fu*king hard.

Yeah, that’s the point, but don’t worry if this is a little overwhelming because I’m going to give you a few different levels of this training method so you can gradually progress and start at a level you are comfortable with. Well, at least a little more comfortable.

Beast Mode Bodyweight Circuit (20 minutes)

Directions: For each exercise, perform as many reps as possible with good from for the specified work period. Rest for the set recovery period in between each exercise.

Finish all the exercises in the circuit to complete one round. Rest 1-2 minutes after each round and repeat for set number of rounds.

Note: As you get better, make sure you incorporate more progressions for the exercises you are crushing and shorten the rest periods after completing each round.

Progressive approach to shortening your rest period: 90s rest/ 60s rest/ 40s rest/ 30s rest/ 20s rest.

In Gym Beast Mode Bodyweight Circuit 

 
Directions: For each exercise, perform as many reps as possible with good from for 40 seconds. Rest for 20 seconds in between each exercise.
Finish all the exercises in the circuit to complete one round. Rest 1-2 minutes after each round and repeat for 2-3 rounds.
 

1. Pushups

2. Jumping Lunges

3. Sprinter Sit Ups

4. Pull Ups

5. Jump Squats or Speed Squats

6. Sprints in Place

7. Bodyweight Rows (You can either use a TRX or do it inverted on a barbell)

8. Walkouts (Progression = Walkout + a pushup)

9. Mountain Climbers (Progression = Hands on top of a med ball)

10. Burpees

Anywhere Beast Mode Bodyweight Circuit 

 
Directions: For each exercise, perform as many reps as possible with good from for 45 seconds. Rest for 15 seconds in between each exercise.
Finish all the exercises in the circuit to complete one round. Rest 1-2 minutes after each round and repeat for 2-3 rounds.
 
***Tip: Take this one outside on a nice day and get a killer fat loss workout while you enjoy some sun.

1. Alternate 2 Jump Squats with 1 Bodyweight Squat
2. Reverse Lunge + Knee Hike Left Leg
3. Pushup + Knee To Elbows (Progression #1 = Jump ins) (Progression #2 = Cross Body Knee To Elbows)
4. Reverse Lunge + Knee Hike Right Leg
5. Plank
6. Jumping Jacks
7. Mountain Climbers
8. Sprinter Sit Ups
9. Skiers (Regression = Alternating Lateral Lunges)
10. Burpees
Burpee Progression #1 = Add a pushup at the bottom
Burpee Progression #2 = Tuck Jump at the top
Burpee Progression #3 = Single leg
 

HIIT – Sprint Interval (15-20 minutes) 

 
Directions: Sprint at 90% intensity for the specified work period. Actively recover during your rest periods by lightly jogging or walking. Repeat for 15 – 20 minutes.
 
***YOU CAN EVEN DO THIS ON A TREADMILL/BUT TAKE YOUR TRAINING LIFESTYLE OUTSIDE IF YOU CAN. 
 
Level 1 
Work Periods = 30 seconds of intense work at 90%
Active Recovery Period = 90 seconds of active recovery

Level 2 
30 seconds of intense work at 90%
60 seconds of active recovery
 
Level 3
30 seconds of intense work at 90%
30 seconds of active recovery

If this post helped you at all, I’d love to hear about it in the comments, so don’t leave if you want to share!

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