Getting lean is Effective Exercise Stage 1. Walking with Heavy Hands™ for at least 30 minutes 3 times a week is the best exercise you can do to get lean – to reduce your body fat while simultaneously enhancing your lean muscle mass. Once you have reached your optimum body fat percentage (15% or less for men, 22% or less for
women), you may want to increase your muscle tone and size. That is when it is time to start a Full Body Weight Program . You do this program once a week (all in one day or in sets of exercises divided over 2 or 3 days), while continuing your Heavy Hands™ Walking on the other days.

The three keys to maximum muscle growth are:

• Quality Stimulus


• Quality Raw Materials


• Quality Recovery

1. Quality Stimulus

Muscle
growth is dependent on intensity of stimulus. This is achieved by working out in the manner described below. The second key is to ensure you do not overtrain. Overtraining means doing too much work for your body. This results in the release of a powerful stress hormone called cortisol . Cortisol: encourages fat storage; is catabolic, meaning it breaks down your lean muscle mass; suppresses your immune system and accelerates brain aging. How do you know if you are overtraining? Test your resting heart rate every morning. If it is 10% or more over your regular resting heart rate, do not work out that day or until your resting heart rate returns to baseline. Other indicators: increase in body fat, chronic hunger, tiredness, moodiness, constant thirst, loss of motivation, decrease in strength, run down, easily injured, and loss of sense of humor.

2. Quality Raw Materials

In addition to the basic principles of 7 Natural Laws™ nutrition and essential supplementation, maximum muscle growth and fat burning cannot
happen without:

•  Protein: At least 1 gram of lean protein per pound of body weight EVERY DAY, spread out over the day for maximum absorption. The best sources of lean protein are whey protein isolate, egg whites , salmon, tuna, white fish , chicken, turkey, shellfish, and some non-fat dairy . Ensure you eat lean protein at least 4-5 times a day – preferably with every meal and snack.

•  Supplementation: In addition to the core supplements (Multi + C + gamma E), to enhance muscle growth, you can take CREATINE MONOHYDRATE in powder form. (Available from our website) Recommended dosage is 1 tsp 4 times a day for 4 days, then 1 tsp each morning and after you work out. If you work out in the morning and drink your Natural Shake only after that workout, use 2 tsp of the powder in your shake. Cycle Creatine Monohydrate : 8 weeks on, 3 weeks off.

•  L-Glutamine  L-Glutamine is an amino acid that can be taken with Creatine to increase its absorption and effectiveness.  It also helps with muscle recovery.  Take 1 to 2 grams per day.  Take 1 gram in the morning and 1 gram after your workout. (1 rounded teaspoon = 4 grams; 1/4 teaspoon = 1 gram)

3. Quality Recovery

For muscle growth and fat loss, you NEED to rest and sleep soundly and often! Get at least 8 hours rest a night. Never train when your muscles have not fully recovered from the last workout.