12 Week Lean Muscle Trainer - Days 48

Congratulations on completing your 7th week of workouts on my 12-Week Lean Muscle Program. You’ve launched into the second half of the program, and this is where things get tough. In addition to all the training you’ve performed, you’ve also built up a tolerance to pain and ingrained the habit of daily discipline. I want you to rely on this to get you through the toughest days that remain on this program.

And speaking of discipline: I want you to keep preparing meals and carrying them with you so that you’re never caught in a situation where you need to choose between skipping a meal and cheating. Planning ahead helps you avoid this.

Today, you’ll complete your 2 sessions of cardio as we have all week. Remember it’s 40 minutes of steady-state cardio followed by 10 minutes of HIIT for 30-seconds on and 30 seconds off. As with most weekends, I recommend that you try to get outdoors and shift things up for one or both sessions. Just remember that you do need to perform 2 sessions, and they should be separated by several hours to keep your metabolism revving.

Finally, you’ll begin your 16-hour fast after your last meal of the day. You can get in that last meal as early or as late as you like, but you need to continue that fast through tomorrow until you’ve completed the full 16 hours.

DAY 48—ACTIVE REST AND RECOVERY

EXERCISE	SETS	REPS	COMMENT
Cardio	1	40 + 10	Perform 40 minutes of steady-state cardio followed immediately by 10 minutes of HIIT cardio with 30 seconds on/30 seconds off intervals
Cardio	1	40 + 10	Perform 40 minutes of steady-state cardio followed immediately by 10 minutes of HIIT cardio with 30 seconds on/30 seconds off intervals

GETHIN TIPS TO YOUR ADVANTAGE: Here’s how you can use social media to support your program.

WHAT SUPP?

AMINO SYNERGY®

Essential Amino Acids (EAAs) are just that—essential for your progress. Your body cannot manufacture EAAs, which means you need get them through your supplements and nutrition. AMINO SYNERGY provides these crucial EAAs to support your body’s ability to promote muscle protein synthesis, even during times of excessive physical stress and intermittent fasting that you’ll include during this 12-Week Lean Muscle Program. The ratio of fermented amino acids in AMINO SYNERGY is the perfect addition to this program. AMINO SYNERGY also delivers freeze-dried coconut water powder and 124 mg of PurCaf®, and it contains no artificial colors or flavors.

DOSE AND TIMING: Get in AMINO SYNERGY at times when you want to fuel your muscles without taking in food or calories. I recommend you take in one scoop during cardio sessions, during fasting, and upon waking.