Basic Outline For Losing Fat Simply and Quickly

Individuals who have used the SimpLee Lean approach. (click to enlarge)

SimpLee Lean: Basic Outline For Losing Fat Simply and Quickly.

Quick Notes:

  • ZERO cardio.
  • ZERO supplements.
  • ZERO sit-ups.
  • 100% natural. ZERO supplements needed – not even protein shakes.
  • The simplest form of fat loss I’ve come across so far.
  • Only 3x workouts p/week for 50min max. Less gym time. More family and friend time.
  • Fast for 14-20hrs per day, including time slept. E.g. 16hrs from 8pm-12pm. Basically skip breakfast.
  • Fasting in itself does not lose you the weight, lower calorie intake does. Implementing fasting can speed up fat loss dramatically, and has shown to burn fat for energy.
  • Lose weight even without doing any exercise. It’s all about your diet.

What is Intermittent Fasting?

Intermittent Fasting is an eating system that alternates between periods of fasting and non-fasting (eating). During the time of fasting, you do not consume any calories. Drinking water, tea or coffee with a splash of milk is fine.

Fasting has proven to burn and use fat as a means for energy, and is particularly good for burning stubborn body fat. See the Leangains article about Stubborn body fat here.

[Click here to read 10 Benefits Of Fasting]

How Long Do You Fast For?

The amount of time generally used for fasting is anywhere between 14-20 hours a day; including the time you sleep. This is called the Fasting window.

For example: I fast for 16 hours everyday from 8pm-12pm the next day. This means I’ll eat nothing after 8pm, and nothing before 12pm. Put simply, I don’t eat breakfast.

The fasting window is totally up to you. You may want to fast 16 hours from 10pm-2pm; 20 hours from 7pm-3pm; 18 hours from 9pm-3pm; or if you’re a night shift worker who sleeps during the day, you may want to fast after your shift, eg 16 hours from 5am-9pm.

It’s totally up to you. Work it around your lifestyle.

[Click here to read Martin’s article about why 16 hours seems to be the ‘sweet spot’]

What About Training?

  • Strength/Barbell Training is best.
  • Only 3 days of training are needed per week.
  • Compound exercises are best – Deadlifts, Chin-ups, Squats, Bench, Shoulder Press, Tricep dips.
  • No cardio is required – I do ZERO.
  • If possible, train during the fasted state. Training fasted can help to use fat for energy, bringing a slightly faster fat loss.
  • Try to keep most of your calories for after you workout. This will help with muscle repair and growth. If you can’t, keep at least one meal for after training.

[Note: If you just want to lose weight, then no exercise is needed. But if you want to tone up and/or build lean muscle, then 3x workouts p/week are recommended]

[Click here to read about the Training]

What Do You Eat?

  • High calories on Training days; Low on Rest [non-training] days.
  • High Protein everyday.
  • High Carbohydrates on Training days; Low on Rest [non-training] days.
  • Low Fats on Training day; Medium on Rest [non-training] days.
  • ZERO supplements

[Note: Weight loss is all about Calories consumed vs Calories burned. You can eat 6 small meals a day, or 2 huge meals a day. The most important thing is to eat according to your Daily Calorie Limit]

[Click here to read about Calories and how you can calculate yours]

Why I Find This Diet Approach So Successful?

  • It’s simple, sustainable and natural.
  • Removed my stubborn body fat at a satisfactory rate, without any extra effort.
  • ZERO cardio required.
  • It’s 100% natural. I don’t take any supplements – not even protein shakes.
  • It is enjoyable and flexible enough to still eat ice cream and gummy bears.
  • I’m in the gym for no more than 3 hours per week and have more time for other things.
  • I no longer have to prepare 6 meals a day, because you eat according to calories.
  • I get to eat large meals and actually feel full.
  • I don’t feel deprived of any food or social events.
  • It is extremely simple.

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