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LEAN

The Bodyweight Workout

Welcome to LEAN – the kick-starter to your new, healthy life!

In this workout program, we are going to share 20+ bodyweight exercises with you. Plus, we’ll share two precise workout plans which will show you how/which/when to do these exercises.

And lastly, now that you are a part of the Scientific Nutrition family, we’ve got your back! We won’t leave you until you’ve got that awesome body you always wanted! [x_icon type=”thumbs-o-up”]

However, before we begin, you need to know 3 things:[/cs_text][x_accordion class=”mtm”][x_accordion_item title=”First and foremost…” open=”false”]1 … Since you are looking to lose weight… know that it WILL take time. No alternatives here. And even more important – it SHOULD take time.

Why?

Because it lets your body, brain specifically, adjust to a new (weight) set-point. Usually, when women start some fad diet and starve themselves to a lower weight, the brain DOES NOT ‘get it’ and because it’s programmed to ‘keep’ you back to the original weight, all the lost weight is back.

Whereas when women lose weight gradually by making changes to their entire lifestyle (nutrition, activity, sleep, stress, etc.), the weight lost is MUCH easier to keep off than before.[/x_accordion_item][x_accordion_item title=”Second important thing…” open=”false”]2 Understand that everybody’s body is different! So even though Sharmaji’s daughter might be hitting the gym every morning and may have that ‘perfect shape’, you are NOT her (unless you really are Sharmaji’s daughter!)…

When we say “everybody’s body is different”, we aren’t talking about how you have brown eyes and your best friend has black; we’re talking about the genetic make-up of your body.

We all differ in more ways than we think; especially when it comes to weight loss. Some people just lose weight differently than others; it’s as simple as that.

The reason that this is an incredibly important thing to understand is so you stop getting frustrated with yourself.

Changing your lifestyle is difficult, no doubt.

You are going to find things that work great for your body and help you drop weight like crazy, but you’re also going to find things that don’t work so well, yet are claimed to be “the biggest thing in weight loss”.

Bottom line, don’t listen to what other people are saying, listen to your own body; it gets top priority.[/x_accordion_item][x_accordion_item title=”And finally…” open=”false”]… Before you begin working out… go shopping! 🙂

Huh? What?

This sounds like a weird thing when it comes to losing weight, but here’s why…

We all battle confidence issues, right?

Whether it’s with our weight, our hair, or our skin, we all battle them in some ways.

However, no matter how confident you think you are, when you’re exercising in your old t-shirt and sweats and you see some woman’s photo online/offline and she looks like she came fresh off the cover of a sports magazine, it makes us feel terrible (we’ve all been there).

Once you start feeling terrible, you’ll kind of just say, “oh forget it” with the rest of your workout, and soon you’ll be back at your old routine!

Guess what?

This doesn’t help your weight loss journey at all!

Confidence is a hard trait to fully master, no matter what your size is, but doing little things such as this one will help.

Go out and treat yourself to some new, cute workout attire.

Choose some bright colors and patterns and pick clothes that make you feel good while you sweat good!

When you look good, you feel good and when you feel good, you perform good, and when you perform good, there is no telling what you’re capable of!

Just make sure you are buying clothes that enhance your workouts, not distract you from them! 😉 Here’s a colour we like.)[/x_accordion_item][/x_accordion][cs_text]

And with these 3 things said… let’s begin Part 1… The Workouts!

[x_icon type=”exclamation-triangle” style=”color:orangered”] Before you begin exercising, ensure that you are medically fit to exercise. In case of sudden pain or injury, immediately stop and see your doctor before resuming.

Now, below you’ll find the exact exercises you need to be doing.

How often should you do them in a week?

[x_icon type=”plus” style=”color:orange”] For beginners: start with doing two sessions of workout #1 and one of workout #2 in a week.

[x_icon type=”plus” style=”color:orange”] [x_icon type=”plus” style=”color:orange”] For experienced women: start with doing three sessions of workout #1 and three of workout #2 in a week.

[x_icon type=”clock-o” style=”color:orange”] Duration: Workout #1 is just 9 minutes long, so no “I do not have time” excuses, and workout #2 is a total of 14 minutes.

[x_icon type=”wrench” style=”color:orange”] Equipment needed: Nothing, except your body and the will to JUST DO IT!

LET’S GO![/cs_text][cs_text]



WORKOUT 1 (9 Exercises)

[x_icon type=”clock-o”] WORK TIME: 45 Seconds

(You’ll do each exercise for 45 seconds, doing as many [extra href=”” title=”A rep means REPETITION – one complete motion of an exercise. For e.g. while doing body squats, going from the standing position into a full squat and back up is one rep. ” info=”tooltip” info_place=”top” info_trigger=”hover”]reps[/extra] as you can.)

[x_icon type=”power-off”] REST TIME: 15 Seconds

(Rest for 15 seconds between two exercises.)

[x_icon type=”plus”] CLICK HERE TO VIEW THE EXERCISES AND ROUTINE:

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1 Bodyweight Squats

[x_icon type=”clock-o”] 45 Sec  [x_icon type=”power-off”] 15 Sec

[x_icon type=”play-circle”] WATCH HOW TO DO IT

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2 Pushups [x_icon type=”exclamation-circle”]

[x_icon type=”clock-o”] 45 Sec  [x_icon type=”power-off”] 15 Sec

[x_icon type=”play-circle”] WATCH HOW TO DO IT

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3 Alternate Leg Crunches

[x_icon type=”clock-o”] 45 Sec  [x_icon type=”power-off”] 15 Sec

[x_icon type=”play-circle”] WATCH HOW TO DO IT

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4 Donkey Kicks

[x_icon type=”clock-o”] 45 Sec  [x_icon type=”power-off”] 15 Sec

[x_icon type=”play-circle”] WATCH HOW TO DO IT

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5 Side Plank

[x_icon type=”clock-o”] 45 Sec  [x_icon type=”power-off”] 15 Sec

[x_icon type=”play-circle”] WATCH HOW TO DO IT

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6 Lunges

[x_icon type=”clock-o”] 45 Sec  [x_icon type=”power-off”] 15 Sec

[x_icon type=”play-circle”] WATCH HOW TO DO IT

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7 Leg Flutters

[x_icon type=”clock-o”] 45 Sec  [x_icon type=”power-off”] 15 Sec

[x_icon type=”play-circle”] WATCH HOW TO DO IT

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8 Air Punches

[x_icon type=”clock-o”] 45 Sec  [x_icon type=”power-off”] 15 Sec

[x_icon type=”play-circle”] WATCH HOW TO DO IT

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9 High Knees

[x_icon type=”clock-o”] 45 Sec  [x_icon type=”power-off”] 15 Sec

[x_icon type=”play-circle”] WATCH HOW TO DO IT

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WORKOUT 2 (12 Exercises, 14 minutes)

[x_icon type=”clock-o”] WORK TIME: 60 Seconds

(You’ll do each exercise for 60 seconds, doing as many [extra href=”” title=”A rep means REPETITION – one complete motion of an exercise. For e.g. while doing body squats, going from the standing position into a full squat and back up is one rep. ” info=”tooltip” info_place=”top” info_trigger=”hover”]reps[/extra] as you can.)

[x_icon type=”power-off”] REST TIME: 10 Seconds

(Rest for 10 seconds between two exercises.)

[x_icon type=”plus”] CLICK HERE TO VIEW THE EXERCISES AND ROUTINE:

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1 Side Leg Raises

[x_icon type=”clock-o”] 45 Sec  [x_icon type=”power-off”] 15 Sec

[x_icon type=”play-circle”] WATCH HOW TO DO IT

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2 Side Lunges

[x_icon type=”clock-o”] 45 Sec  [x_icon type=”power-off”] 15 Sec

[x_icon type=”play-circle”] WATCH HOW TO DO IT

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3 Lying Leg Raises

[x_icon type=”clock-o”] 45 Sec  [x_icon type=”power-off”] 15 Sec

[x_icon type=”play-circle”] WATCH HOW TO DO IT

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4 Air Punches

[x_icon type=”clock-o”] 45 Sec  [x_icon type=”power-off”] 15 Sec

[x_icon type=”play-circle”] WATCH HOW TO DO IT

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5 Glute Bridge

[x_icon type=”clock-o”] 45 Sec  [x_icon type=”power-off”] 15 Sec

[x_icon type=”play-circle”] WATCH HOW TO DO IT

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6 Cat Pose

[x_icon type=”clock-o”] 45 Sec  [x_icon type=”power-off”] 15 Sec

[x_icon type=”play-circle”] WATCH HOW TO DO IT

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7 Elbow Plank

[x_icon type=”clock-o”] 45 Sec  [x_icon type=”power-off”] 15 Sec

[x_icon type=”play-circle”] WATCH HOW TO DO IT

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8 Bodyweight Squats

[x_icon type=”clock-o”] 45 Sec  [x_icon type=”power-off”] 15 Sec

[x_icon type=”play-circle”] WATCH HOW TO DO IT

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2 Pushups [x_icon type=”exclamation-circle”]

[x_icon type=”clock-o”] 45 Sec  [x_icon type=”power-off”] 15 Sec

[x_icon type=”play-circle”] WATCH HOW TO DO IT

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10 Plank Jump

[x_icon type=”clock-o”] 45 Sec  [x_icon type=”power-off”] 15 Sec

[x_icon type=”play-circle”] WATCH HOW TO DO IT

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11 Side Plan Hip Raise

[x_icon type=”clock-o”] 45 Sec  [x_icon type=”power-off”] 15 Sec

[x_icon type=”play-circle”] WATCH HOW TO DO IT

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12 Rotating Toe Touch

[x_icon type=”clock-o”] 45 Sec  [x_icon type=”power-off”] 15 Sec

[x_icon type=”play-circle”] WATCH HOW TO DO IT

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Part 2: The “Fabulous Four” Weight Loss Strategies

[/cs_text][x_accordion][x_accordion_item title=”Strategy #1″ open=”false”]

Eliminate The Word Diet From Your Life!

This is an incredibly important thing when it comes to shedding weight (especially when it comes to permanently keeping the weight off actually). Before you make any moves, it’s time to eliminate the word “diet” from your vocabulary.

You aren’t going on a “diet”- you are going to make a lifestyle change.

Statistics show that over 50% of people give up on their self proclaimed “diets” within the first 3 days of attempt!

Do you know why?

Because diets suck!

Sure, they might help you shed some weight in the short term, but when it comes to making a serious change and keeping the weight off; they just won’t work.

You can’t make it all about losing weight; you have to make it about doing what’s best for your body.

If you really want to make a change, you have to stop thinking about what you can/cannot eat and start focusing on what good things you can do for your body.

Don’t exercise because you want to lose 50kgs – exercise because you want to improve the strength and fitness of your body… the weight loss will come about as a side effect!

Plus, transforming your lifestyle will help you live longer, help you keep the weight off, and ultimately-help you be the healthy human being that you were born to be.

You shouldn’t aim for simply being “skinny”; you should work towards an end goal of being the poster child for a healthy life.

That’s the only way you’re ever really going to get what you want.

So #1: Diets are OUT, fitness is IN!

[/x_accordion_item][x_accordion_item title=”Strategy #2″ open=”false”]

Don’t ever touch any diet pills

Just browsing around on the web, or even while watching the TV, we come across an ad for the latest and “greatest” weight loss supplement or diet pill on the market.

Want to know an insider secret?

NONE of them work!

Diet pills, no matter how “natural” they claim to be, are either made up with chemicals and components that reek havoc on your body, or are based on unsubstantiated “ayurvedic” claims.

In the latter case, simply handing out a concoction of herbs and spices does not make anyone lose weight or keep it off. If it would have been this simpler, no one in India would have been obese!

Now, sure, some (dangerous) pills might work in the short term and help you drop 15kgs without even really making any changes, but the second you stop taking those pills, you’ll end up right back where you started if you didn’t put the work in (and don’t try and tell yourself that you can just live on diet pills forever, because you can’t!).

The only sure fire way to lose weight and to keep it off is by truly learning what is required and changing your lifestyle; THE. ONLY. WAY.[/x_accordion_item][x_accordion_item title=”Strategy #3″ open=”false”]

Weight Loss Success ENTIRELY Depends On… HABITS

In the last point, you saw how weight loss is compeltely dependent on changing your lifestyle… and lifestyle means nothing by what you do every day… and more than 60% of what you do every day comes down to… your daily habits!

Most of our daily actions are not done by conscious choice, but rather from pre-programed habits.

While this might not come as a surprise, what’s important to understand is that changing long-standing habits, like eating a particular way, through sheer willpower alone is virtually impossible.

The problem with willpower is that there is only a limited amount of it. That means when a person is constantly trying to force themselves to do things that don’t come naturally to them, eventually they’ll exhaust themselves and give up.

Whereas as when something becomes a habit, it is much more easier to sustain.

Let’s use driving as an example.

At first it requires incredible conscious focus and attention (using willpower) on how much to turn the wheel, press on the accelerator, and pay attention to where we’re going, etc.

But eventually it becomes so second nature (habit) that one can drive while eating, flipping through the radio, or talking to a friend.

Similarly when you develop some critical weight loss habits, they become so ingrained that it takes extreme effort NOT to exercise or eat healthy foods.

This means your job is not having to constantly motivate yourself to go to the gym day in and day out year after year.

Rather, you strive to develop habits.

Here’s a simple method to hanging your habits. Pick only 1 or 2 things a month that you want to change and call it a 30 day challenge.

You’ll want to pick something that stretches your comfort zone, but that you absolutely know you can do.

In other words, give yourself a low enough barrier of entry that ensures daily success.

The two workouts at the top are great for this!

Other examples include:
Walking at least 5 minutes a day 4 times a week.
Carrying a container of water with you at all times and at least finishing 80% of it throughout the day.
Replacing at least 1 sugary drink with green tea each day.

The hardest part is often getting started.

If you know you only need to walk a mere 5 minutes a day, it’s so easy that most people can do it without much resistance.

Then as you get started, you
may find you’ll be more than happy to add on another 5 minutes or even more on subsequent days. Soon… it becomes a habit!

So the key is to create such a low barrier of entry that you overcome the resistance of getting started and have early success.

The following month, either add in a new behavior you’d like to make a habit or simply add more effort to your existing behaviors such as increasing the walking time from at least 5 minutes to at least 10 minutes.

Let’s compare this approach with someone making a New Year’s Resolution to “Lose 20kgs, cut out all sugar, eat a salad every day, and do heavy workouts 4 times a week in the gym for an hour.”

If this person doesn’t do any of those things already, they are going to feel completely overwhelmed.

They may even get off to a good start when their motivation is super high, but eventually friends, family, work, and other priorities get in the way.

As their motivation starts to die out, it’s unlikely they’ll be able to stick with all of these new behaviors long enough for them to become habitual.

The smarter approach?

Let’s say someone decides they’re only going to make one change for the first month, and that is to
cut out their late night dessert and replace it with a small piece of fruit.

The second month they’re going to exercise for 15 minutes a day, 3 times a week, using something like our exercise cards, so no requirement of a gym.

The third month they juice each morning and have a good breakfast.

They’re giving themselves one full month to allow each behavior to become habitual.

Then each month they’re progressively adding something new so they’re constantly moving forward without getting overwhelmed at any particular time.

The most important part about this is that not only will this person be far more likely to reach their goals, but they’ll also be able to sustain these new habits over time so they can keep their results.

It’s so obvious that getting short-term results at the expense of not being able to keep them doesn’t make any sense, and yet time and time again we see the people that struggle are the ones that don’t seem to understand the simplicity of changing only a few things at a time.

Remember, what comes quickly can be lost quickly. What comes from persistence remains
persistently.

And persistence only comes when there’s minimum resistance in the beginning.

That’s the reason we suggest beginning with activity, exercise first.

Changing your diet means changing 28 things every week (7 days x 4 meals/day or more!)… whereas with exercise, you just need to begin with not more than 3-4 sessions every week.

That’s 3-4 changes versus 28! Think about it for a while…[/x_accordion_item][x_accordion_item title=”Strategy #4″ open=”false”]

Make Weight Loss… FUN!

This is the final step and the most important one when you begin.

Let us start by saying that you should NEVER dread exercising, or making healthy eating choices should never bore you, and you should never draw a yawn from doing anything physical; weight loss must be fun!

We’ve all had moments where we feel like a prisoner to our weight loss; we feel like we are being held captive in the gym and we feel like we are being force fed lava when it comes to eating healthy.

However, if you’re feeling that way, you have no one to blame but yourself!

YOU have the choice to do what you want; YOU call the shots in this game!

Getting bored of your gym routine? Mix it up.

Or even better, explore what physical activities exist outside of the gym! [HINT: Our workout is all at home! 😉 ]

Go cycling, running, take some high-energy dance classes, take up a new recreational sport, or whatever YOU want!

Try researching and trying out new recipes for you and your family, or try making your food in a pretty fashion or choose a super ingredient of the week that you have to use in every dish!

The options are limitless when it comes to adding some fun into your weight loss journey.

And the more fun you create for yourself, the more likely you are to make choices that will last you a lifetime. Think about THAT for quite some time![/x_accordion_item][/x_accordion][/cs_column][/cs_row][/cs_section][/cs_content]

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