TheLEAN BODY Promise - Lean Body Promise is a 30-minute exercise, ... exercise physiologist or nutritional

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  • The

    LEANBODYPromise

  • Acknowledgments . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . ix

    PART ONE: The Promise . . . . . . . . . . . . . . . . . . . . . . . . 2

    Helping Houston Get Lean 25 Years in the Making The Birth of the Lean Body

    Promise The Revelation The Two Reasons That People Fail The Good

    News, the Bad News, and the Best News And What About Houston?

    PART TWO: The Inspiration . . . . . . . . . . . . . . . . . . . . . . 16

    PART THREE: The Motivation . . . . . . . . . . . . . . . . . . . . . 36

    Overcoming the Ties That Bind So Whats Holding You Back? Breaking Free of

    Bad Habits Step #1: Set Realistic Goals Step #2: Take Back Control of Your

    Mind Step#3: Find a Body Buddy Step #4: Get Feedback Step #5: Make

    Failure Work for You

    Contents

    VI Contentswww.leanbodypromise.com www.leanbodypromise.com www.leanbodypromise.com www.leanbodypromise.com

  • VIIContents

    PART FOUR: The Meal Plan . . . . . . . . . . . . . . . . . . . . . . 58

    Forget Everything You Know About Eating Why You Should Start Bouncing Checks

    Ready to Eat? Choosing Lean Body Foods Protein: Muscle Food Carbs:

    Brain and Brawn Fuel Essential Fats: The Friendly Fats Salad and Vegetables: Free

    Food Fruits: Lean Body Desserts Just Add Water Vitamins, Minerals, and

    Protein Supplements How Much to Eat? When to Eat Keep Fat Out of the

    Storage Bin (i.e., Your Spare Tire) How to Cheat Planning Is the Key to Success

    A Typical Day on the Lean Body Meal Plan How to Order in Restaurants

    PART FIVE: The Workout . . . . . . . . . . . . . . . . . . . . . . 100

    What, Me Pump Iron? Feeling Better About This Chapter? The Two Kinds of

    Exercise Why Jogging Alone Doesnt Cut It Resistance Isnt Futile Like

    Evolution, Only Quicker Your Muscles Are Digital Catch the Wave Enter

    the Threshold Intensity: The Key to Workout Success Lets Get Started The

    Ramp-Up Program Your Simple Lean Body Workout Formula The ABCs of the

    Workout The Three Essentials: Warming Up, Lifting, and Resting Your Lean

    Body Exercise Menu Workout A: Chest Workout A: Shoulders Workout A:

    Arms (Triceps) Workout B: Back Workout B: Arms (Biceps) Workout C:

    Legs (Quadriceps) Workout C: Legs (Hamstrings) Workout C: Legs (Calves)

    Workout C: Abs (Abdominals) How to Do Cardio Right Baby Got (Feed)Back:

    The Easiest Way to Stay Motivated Rested Up?

    www.leanbodypromise.com www.leanbodypromise.com www.leanbodypromise.com www.leanbodypromise.com

  • PART SIX: Putting It All Together . . . . . . . . . . . . . . . . . . 180

    Step #1: Make the Decision Step #2: Sign Your Name Step #3: Clean Out Your

    Fridge Step #4: Prepare Your Home Gym, or Join One Step #5: Schedule It

    Step #6: Do It Step #7: Savor the Results Step #8: Care and Maintenance of

    Your Lean Body Step #9: Stay in Touch with Your Lean Body Coach Step #10:

    Become a Fitness Evangelist My Lean Body Promise Letter

    PART SEVEN: Lean Body FAQs . . . . . . . . . . . . . . . . . . . . 188

    Appendix A: A Powerful Lean Body Nutrition Success Tool for You . . . . . . . . . . 195

    Appendix B: The Daily Planners . . . . . . . . . . . . . . . . . . . . . . . . . . . . 197

    Appendix C: The Monthly Planners . . . . . . . . . . . . . . . . . . . . . . . . . . 203

    Appendix D: Using Your Fat Calipers . . . . . . . . . . . . . . . . . . . . . . . . . 207

    Appendix E: Seven Days of Lean Body Meals . . . . . . . . . . . . . . . . . . . . . 211

    Appendix F: Lean BodyFriendly Recipes . . . . . . . . . . . . . . . . . . . . . . . 215

    Appendix G: Your Lean Body Fridge List . . . . . . . . . . . . . . . . . . . . . . . 231

    Index . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 233

    About the Author . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 241

    VIII Contentswww.leanbodypromise.com www.leanbodypromise.com www.leanbodypromise.com www.leanbodypromise.com

  • PART ONE

    ThePromise

    2 THE LEAN BODY PROMISEwww.leanbodypromise.com www.leanbodypromise.com www.leanbodypromise.com www.leanbodypromise.com

    What if I told you that no matter whatcondition you are in now, I could showyou how to make lifelong improve-ments in appearance, strength, self-image, andconfidence in just 30 minutes each day?

    It doesnt matter whether you are old oryoung, male or female, totally deconditionedor active; you have the power to improve your-self. And I can teach you how to do it.

    Heres the promise that I want to maketo you, and one that you must believe:

    There is a strong, lean body inside you,and you have the power to release it.

  • The Lean Body Promise is a 30-minute exercise, five-meal-a-day program that willdramatically transform your body in as few as 12 weeks. Its the ultimate fat solution,and the last get-in-shape program youll ever need.

    My program is based on the principle I call Banex, which stands for balanced nu-trition and exercise. Now, youve always heard that eating right and exercise are the wayto get in shape and control your weight. But Banex takes this simple idea to the nextlevel. With this revolutionary program, youll eat more than ever before, in a way thatboosts your metabolism and melts fats. With the power and cardio workouts, youll re-ceive the maximum results from a very short workout.

    And it doesnt matter if youve failed to get into shape before. You can handle thisprogram, no matter what shape youre in, no matter how many diets youve started andfailed. I can show you how to get motivatedand stay motivatedso that you will suc-ceed this time. You can forget about past failures. Just as you can build your body, youcan build your willpower and leave your old self-destructive habits behind.

    With the Lean Body Promise, its not unusual to see dramatic changes within a fewshort weeks. Not only will your appearance improve, but you will also experience greaterenergy levels, and with that your spirits and motivation to make greater improvements willsoar. The quality of your life will improve, and your success will have a profound, positiveimpact first on you, and then on everything elseyour relationships with your family andfriends, your workplace, and even society as a whole. Its what I call the ripple effect.

    3The Promise www.leanbodypromise.com www.leanbodypromise.com www.leanbodypromise.com www.leanbodypromise.com

    After reading this book, youll be able to . . .

    Strengthen your heart and lungs, burn body fat, and build muscle Switch your body from fat-storing to fat-burning mode Eat the same delicious food youre accustomed to and crave Enjoy more food while burning more fat Build a stronger, leaner you in just 30 minutes a day Track your progress easily and accurately without a mirror or scale Achieve and enjoy the leaner, stronger, healthier body you desire and deserve

  • Ill also show you how to measure your body fat so youll be able to monitor yourLean Body as it emerges. In Appendix D (page 208) youll find detailed instructions onhow to track how much lean muscle youre building, and how much fat youre meltingaway.

    Anyone can benefit from using the Banex principle. In the next part, you will findreal-world examples of ordinary people who experienced extraordinary, life-transformingchanges in their bodies by applying the principles in this book. You dont have to be anexercise physiologist or nutritional scientist to make sense of it. The Lean Body programis simple and effective, and fits into busy lifestyles.

    I should know: Im a full-time dad, husband, and president of a growing company.Yet its easy to fit the simple guidelines of the Lean Body Promise into my life every day,even when it seems that the phone never stops ringing, the meetings never end, and Imbusy guiding my boys through the trials of long division.

    The fact is, everything in this program is based on tried-and-tested principles that Ihave learned over the last 25 years in training myself and thousands of students, andfrom my work with professionals in the fields of nutrition and exercise. The Lean BodyPromise has also been reviewed by experts in medicine, nutrition, exercise physiology,and chiropractic.

    The Lean Body Promise is not a quick fix; its even better. The Lean Body Promiseis a practical system that you can easily make a part of your daily routine. It all startswith a 12-week personal improvement challenge. Then, it will become your own per-sonal journey of physical self-improvement, keep you on track, and give you positive,lifelong habits and empowerment.

    If you put your trust in me, I will help you to help yourself and you will succeed intransforming yourself. I will show you everything you need to know, and I will teach youhow to keep yourself motivated.

    So why trust me?

    4 THE LEAN BODY PROMISEwww.leanbodypromise.com www.leanbodypromise.com www.leanbodypromise.com www.leanbodypromise.com

  • Helping Houston Get Lean

    That is not true! I said, looking into the camera.I was sitting alone in a television studio in Houston, Texas. Although I couldnot see my CNN Crossfire hosts and the other guest on the show, author MarilynWann, I knew that millions of people were watching me. Crossfire is known for its livelydebate, and this evenings show had already become particularly animated.

    Wann, the author of Fat! So? was joined by Crossfire host Tucker Carlson on oneside of the discussion. I was on the other side with former Clinton campaign strategistPaul Begala. The debate topic: Should the government sponsor programs to educate peo-ple about obesity?