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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