Thinner Leaner Stronger Exercise Program (Full Plan & Food regimen Suggestions)

Thinner Leaner Stronger Exercises: 3 Day Cut up

• 5-10 minutes of sunshine cardio (biking, jogging, leaping jacks)
• Dynamic stretching for the higher physique (arm circles, shoulder rolls)
• Dynamic stretching for the decrease physique (leg swings, hip circles)

Cool Down:

• 5-10 minutes of static stretching

Be aware: The warmup and cool-down protocol ought to stay the identical no matter what number of days per week you train.

Thinner Leaner Stronger Exercise: 4 Day Cut up

• 5-10 minutes of sunshine cardio (biking, jogging, leaping jacks)
• Dynamic stretching for the higher physique (arm circles, shoulder rolls)
• Dynamic stretching for the decrease physique (leg swings, hip circles)

Cool Down:

• 5-10 minutes of static stretching

Be aware: The warmup and cool-down protocol ought to stay the identical no matter what number of days per week you train.

Thinner Leaner Stronger Exercise: 5 Day Cut up

• 5-10 minutes of sunshine cardio (biking, jogging, leaping jacks)
• Dynamic stretching for the higher physique (arm circles, shoulder rolls)
• Dynamic stretching for the decrease physique (leg swings, hip circles)

Cool Down:

• 5-10 minutes of static stretching

Be aware: The warmup and cool-down protocol ought to stay the identical no matter what number of days per week you train.

Be aware: Whilst you may break up your relaxation days otherwise, we advocate this format as Day 1 and Day 5 are each decrease physique days and two days of relaxation between lately is good. However, in case your work-life schedule will get messy any given week, you possibly can rotate exercises ahead or alter the schedule that week to accommodate.

Thinner Leaner Stronger Diet

This exercise program includes exhausting power coaching exercises, so you need to comply with a bodybuilding weight loss program to get better and construct lean muscle correctly. Sadly, a number of packages name for crash weight-reduction plan, the place you drastically lower calorie consumption. The issue with these diets is that you simply consistently really feel starved and don’t have any power to train.

With the Thinner Leaner Stronger program, you may have flexibility in what forms of meals you possibly can eat so long as you hit your macros with nutrient-dense meals. Whereas technically no meals is off-limits for those who hit your macronutrient objectives, it’s best to stay to wash consuming.

The weight loss program relies on giant quantities of lean protein, whole-grain advanced carbohydrates, and wholesome fat. Your macronutrient breakdown will rely in your aim and present weight.

Customary Chopping Food regimen Protocol:

• 1.2 grams of protein per pound of physique weight
• 1 gram of carbohydrates per pound of physique weight
• 0.2 grams of fats per pound of physique weight

For instance, a 140-lb lady’s every day macro breakdown can be 170 grams of protein, 140 grams of carbs, and 30 grams of fats per day, for roughly 1,510 energy every day.

Nevertheless, the protocol modifications barely for heavier individuals with extra fats to lose. If you’re thought-about reasonably obese (30% physique fats or extra), this system is:

• 0.8 grams of protein per pound of physique weight
• 0.6 grams of carbohydrates per pound of physique weight
• 0.3 grams of fats per pound of physique weight

For instance, a 180-lb lady’s every day macro breakdown can be 145 grams of protein, 100 grams of carbs, and 50 grams of fats per day, for roughly 1,430 energy every day.

Ladies primarily centered on muscle achieve and constructing a robust physique ought to comply with the bulking weight loss program protocol.

Customary Bulking Food regimen Protocol:

• 1 gram of protein per pound of physique weight
• 2 grams of carbohydrates per pound of physique weight
• 1 gram of carbohydrate per kilogram (2.2 lbs) of physique weight post-workout
• 0.4 grams of fats per pound of physique weight

To study extra about diet plans and find out how to observe energy, try our article Every little thing You Want To Know About Counting Macros.

Thinner Leaner Stronger Suggestions

Listed here are some suggestions that will help you maximize your fats loss and muscle achieve on the TLS program.

• Keep Hydrated: Drink loads of water all through the day. This system recommends consuming ¾ to 1 gallon of water a day.
• Excessive protein weight loss program: Deal with high-protein meals to assist construct lean muscle.
• Keep away from junk meals: Prioritize nutrient-dense meals and keep away from processed meals to assist with fats loss.
• Portion management: Portion management is critical. You should be at a caloric deficit to drop some pounds, so don’t assume you possibly can eat extra simply since you exercised.
• Make exercises depend: Losing ridiculous quantities of time within the gymnasium is counterproductive. Solely the primary few workout routines require two minutes or extra of relaxation between units. The remainder needs to be 60-90 seconds between units.
• Add cardio train for reducing: The TLS program is primarily centered on muscle-building exercises, with heavy weights for mid-range reps. Add at the least one cardio train per week to shed a couple of additional kilos.
• Flexibility: Ensure that to regulate your calorie consumption based mostly in your objectives, present physique weight, and response to the weight loss program.
• Protein Powder: Protein powder is among the must-have health dietary supplements that’ll prevent from lacking a meal or not hitting your macro objectives.

Outcomes & Testimonial from Individuals on Reddit

We have scoured the depths of Reddit to assemble real-life testimonials and outcomes from customers who’ve skilled the ‘Thinner Leaner Stronger’ program. These insights come immediately from people who’ve launched into this health journey, providing a real and unfiltered perspective on this system’s effectiveness, challenges, and transformations.

By their shared experiences, you may achieve a greater understanding of what to anticipate and the way this program has impacted the lives of actual individuals dedicated to attaining their health objectives.

1. Expertise/outcomes with Thinner Leaner Stronger (TLS)

Here is a abstract of a Reddit thread discussing experiences and outcomes with the Thinner Leaner Stronger program:

Unique Poster: The consumer is new to weightlifting and has been doing at-home exercises with gentle dumbbells. They have been creating their very own program however are contemplating established packages like Robust Curves and Thinner Leaner Stronger (TLS), with a choice for TLS. They’re in search of recommendation on TLS for each aesthetic and power objectives.

• Response 1 (u/soundsbetterinmyhead): This consumer had a optimistic expertise with TLS, discovering it difficult and efficient, particularly with progressive overload. They’ve written an in depth progress report about their journey.
• Response 2 (u/shejzhG265): Though they did not follow TLS lengthy sufficient for a serious transformation, they discovered it useful in breaking by means of a plateau. They have been stunned by the progress made with this system’s decrease quantity, noting explicit enchancment in squats.
• Response 3 (u/the_efficient_baxter): The consumer explains that TLS focuses on progressive overload with an 8-12 rep vary for many workout routines. They point out that many ladies within the subreddit have had optimistic experiences with TLS, together with a dumbbell-only model executed at dwelling which resulted in power positive factors.
• Observe-Up (u/HappyNHealthy_Goal and the_efficient_baxter): A consumer inquires in regards to the dumbbell-only model of TLS, to which the_efficient_baxter responds with a hyperlink to their exercise plan tailored for dumbbells, demonstrating this system’s flexibility.

2. Thinner, Leaner, Stronger Part 1 and a pair of expertise

Here is one other Reddit thread discussing a 39-year-old lady’s 17-week progress with the Thinner Leaner Stronger program:

Unique Publish (u/Hotdogbusiness_suit): The consumer particulars her health journey, which incorporates varied coaching kinds and packages during the last 10-12 years, and her expertise with being pregnant and breastfeeding. She selected TLS for a devoted year-long program, aiming to achieve muscle and enhance power. Initially, she adopted the 5-day TLS plan however switched to a 4-day plan as a result of time constraints. She has made dietary modifications to extend calorie and protein consumption and has seen vital enhancements in her lifts, together with squats, bench presses, overhead presses, and deadlifts. She particulars every little thing very clearly, so try the thread.

• Response 1 (u/mommagotapegleg): Mentioned weight achieve objectives, squat progress, and the psychological features of lifting heavy. Urged incorporating pin squats for confidence in heavier lifts.
• Response 2 (u/earthspy, u/iamthispie, u/QCFeminist): Provided recommendation on calf workout routines, supplied motivation, and shared related experiences with the TLS program.

3. Suggestions Request on TLS Program

On this Reddit thread, most customers shared optimistic experiences with power and aesthetic enhancements, although some adjusted the weight loss program to go well with their wants higher. There is a normal consensus on this system being efficient, significantly for rookies, with some customers customizing it for added depth or dietary preferences.

Unique Publish: The consumer is contemplating beginning TLS and seeks suggestions from others, significantly concerning the really useful macro break up and its effectiveness for dropping physique fats and leaning out.

• Response 1 (u/Ok_Purple_4331): A hit story featured within the e-book, the consumer credit TLS with life-changing enhancements in health and private life. They emphasize the motivational facet of the e-book and its affect past health.
• Response 2 (u/savfroe): This consumer skilled vital power positive factors throughout this system and continued it by means of being pregnant. They adopted this system’s macros after childbirth and efficiently misplaced child weight.
• Response 4 (u/mycatyonce): The consumer observed enhancements in physique fats share and power with out strictly following the weight loss program. They discovered this system efficient however wished they’d adopted the weight loss program for doubtlessly higher outcomes.
• Response 5 (u/Maddymadeline1234): They noticed notable glute progress and total firming from this system, which complemented their Muay Thai coaching. They did not comply with the macro break up as they like a low-carb weight loss program.
• Response 6 (u/inesv): After 8 weeks on TLS, this consumer noticed vital physique fats discount. They adjusted the macro break up to go well with their wants, significantly whereas breastfeeding.
• Response 7 (u/Desmouls and u/blooburrys): Each customers discovered this system useful for rookies. One consumer added tremendous units and accent lifts to boost the routine.
• Response 8 (u/maybeactuallyacat): The consumer is contemplating TLS for aesthetic muscle objectives after losing interest with Robust Curves.

4. 2 month newbie progress (Thinner Leaner Stronger)

Here is yet another Reddit thread. The poster shares their 2 month progress as a newbie on the TLS program:

Unique Publish (u/missfishersmurder): A 29F, 5’3″, began at 164.2 lbs and is now at 149.4 lbs. She began TLS after a breakup and a dedication to an costly gymnasium membership. She has a historical past of consuming issues, so she prevented progress pictures and weighing herself initially. She started with the 3-day TLS break up and progressed to 4 days, incorporating yoga 2-4 days per week. Her weight loss program is plant-based, with occasional meat consumption, tailor-made to keep away from IBS triggers. She described vital enhancements in her physique, together with lack of knee ache, higher becoming of garments, and visual ab definition post-workout. She plans to proceed with TLS and give attention to bettering her type in sure workout routines.

FAQs

Any remaining questions on TLS? Let’s reply them right here.

How lengthy does it take to see outcomes on the Thinner Leaner Stronger program?

The TLS program could be very intense and produces outcomes fairly rapidly. Individuals obtain noticeable outcomes, together with constructing muscle and fats loss within the first month.

Can pregnant girls do the Thinner Leaner Stronger exercise?

Sure, this system is completely secure for girls who’re pregnant or nursing. Train is very really useful throughout being pregnant, because it has been proven to decrease the chance of weight achieve and several other dangerous situations.

Will power coaching with heavy weights make me cumbersome?

It is a widespread false impression concerning power coaching in girls. Lifting weights will assist construct lean muscle, enhance muscle definition, and burn energy. Fats sits on high of the muscle and makes girls seem cumbersome, particularly thigh fats; dropping fats is the important thing.

Are you able to do the Thinner Leaner Stronger program if in case you have meals allergic reactions or a restrictive weight loss program, akin to Vegan or Paleo?

Sure, the TLS exercise program is versatile and works with all diet plans and meals restrictions.

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