12 Week Lean Muscle Trainer - Day 55

Congratulations on completing your Week Eight of weight-training workouts on my 12-Week Lean Muscle Program. You’re almost two-thirds of the way through this program, and you’re entering the home stretch. The weight training will continue to get more intense, as will the dieting and cardio. By this time, though, I’m confident that you’ve developed the disciplinary tools necessary to get you through challenging phases that arise from day to day.

It’s also crucial to stay on top of your nutrition program, making sure you always have meals prepared. And it’s always important to carry at least a couple of these meals with you for times when unforeseen events occur. Planning ahead is one of the most crucial things I hope you’re learning on this 12-week program.

Today you’ll complete the same style of cardio as you have all week. That means 45 minutes of steady state on one machine followed immediately by 15 minutes on another. Take a break for several hours between this session and the later one where you’ll do the exact same thing. You can choose the type of cardio machine you prefer, but good choices include a stairstepper, elliptical, stationary bike or treadmill at the gym. Or you can also get outside for a bike ride-and-jog combo.

Remember that you’ll also 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 to help clean out your system and improve performance and results during the upcoming week.

DAY 55—ACTIVE REST AND RECOVERY

Cardio	60 Minutes	Perform 45 minutes of steady-state cardio on one machine and 15 more minutes on another. Do not rest between
Cardio	60 Minutes	Perform 45 minutes of steady-state cardio on one machine and 15 more minutes on another. Do not rest between

GETHIN TIPS TO YOUR ADVANTAGE: Hydra-Charge provides crucial nutrients to help keep you hydrated on this calorie-cutting program.

HYDRA-CHARGE® This product helps you stay hydrated, volumize your muscle cells, and improve exercise performance. Adding HYDRA-CHARGE to your water every day also adds flavor, encouraging you to drink more fluid. It provides essential electrolytes and antioxidants, which supports general health. It can also act as a flavoring system that other amino acids are added to. I like to mix it in my gallon jug to sip through the day.

DOSE AND TIMING: I recommend you get in about 3 servings of HYDRA-CHARGE each day. The best way to do this is to mix up a large jug of water and add 2-3 scoops of HYDRA-CHARGE and sip on it throughout the day. I’ve listed times when you should emphasize consumption of fluids and HYDRA-CHARGE in the charts that follow