LEANING OUT. That wonderfully simple, yet incredibly difficult process of dropping body fat while maintaining or building muscle. We all have our reasons for why we want to lean out. For me, it comes down to getting older. I'm your typical guy who's been lifting heavy weights for most of his life. I'm also the guy who enjoys beer, wine, whiskey, bbq, mashed potatoes, hamburgers, and pretty much any type of delicious, super fatty and carby food.
So what happens when you mix those two over the course of 40+ years? Well, you get a pretty large guy with some good strength carrying a good amount of body fat. The funny thing is, I know exactly what to do to lean out. Actually, let me rephrase this statement.....
I know exactly what to do to drop some weight. The "leaning out" part really depends on just how long I can keep it going. For that reason, I wanted to focus on just getting the ball rolling, on just building in some new habits and to just feel better. That's why this is your typical 30 day routine where we focus on two very important items:
#1 - We focus on Intermittent fasting, where if you break it down, I'm just eating two meals a day. The first meal is eaten around noon and the second one around 6 p.m. I also have a mid-day snack at 3.
#2 - The workouts job is to keep the muscle that I have. To do that, I focus on keeping my strength where it's at while dropping weight.
That's it! Let the games begin.
The Workout
Flat Dumbbell Bench Press
3 Sets
Parallel Bar Dips
3 Sets
Overhead Presses
3 Sets