PREVIEW W W W. L E O N - S C O T T. C O M

Size: px

Start display at page:

Download "PREVIEW W W W. L E O N - S C O T T. C O M"

Gordon Knight
5 years ago
Views:

1 PREVIEW

2 WELCOME... PREVIEW This is an honest reflection into my fitness and training regime, throughout this ebook I will take you on my journey which keeps me in shape all year round. My journey started at the age of 18 when I discovered a passion for fitness, initially wanting to look bigger but realising that being big and heavy didn't go with my other passions which was football and fashion. I had to make the right choices as I also had a job supporting young adults with learning disabilities and challenging behaviour, so finding a balance between the three was key. Through my role of supporting others I quickly identified how much self satisfaction I got back from helping others achieve their goals. This being one of the main reasons I have decided on doing my own ebook so that I can continue to help others achieve healthy lifestyle goals. The fashion industry always appealed to me, I was never afraid to try something new, mix styles up and be different. Fashion became another passion to me and I knew I wanted to combine the two, fashion and fitness.

3 I believe that what got me into the modelling industry was my all year round condition and with this I have been fortunate enough to work with some big brands and names in the industry while travelling the world. My work continues to grow and can be seen all across the U.K. and Europe. This ebook gives you the in depth insight you need to get you on your journey to stay in shape all year round. This training regime and methodology has already been proven to work not just on myself but other men and women around me who wanted to make that positive lifestyle change. Are you ready to make yours? Let's go... PREVIEW

4 LEAN 365 by Leon Scott The reason you purchased this ebook is not just for a tutorial of what I do to keep lean and in shape all year round, LEAN 365 is a System which is aimed for anyone who wants to keep lean and athletic ALL year round. This isn't a short term fix, it's a Lifestyle Change which will easily fit into your schedule. It doesn't take up endless hours in the gym, doesn't require you to eat celery and lettuce to lose fat or huge amounts of supplements or steroids to achieve this lean, athletic look. LEAN 365 is a High Intensity Training System accompanied with a Diet that's tasty, healthy and low cost!

5 LAYING DOWN THE BASICS Your first step on the road to a great set of abs and a leaner, tighter body is to start mapping out the basics. Laying down the basic fundamentals of your program is essential and you must set structured goals over the course of the coming weeks, not 12 days! Don t expect to see your abs in the next fortnight, it won t happen. Abs are not created overnight, it takes time, so you must fully concentrate on your goals over the coming weeks. Unfortunately many people often start their journey with precision focus and commitment, but somewhere along the way they take an alternative route and let me assure you, once you re off course, it s damn hard to get back on track! Stick to the fundamentals and the knowledge presented in this ebook and you ll make the

6 You are what you eat! I'm sure you've heard that saying before. And it's true. The shape and size of one s body is solely down to what you feed it. If you cannot commit to a consistent diet for at least 6 days of the week then you WILL NOT get in great shape. If you follow this diet plan you will be in your best and leanest shape ever. Your current diet does need changes to achieve the goals you have set out. Using a certain combination of what I refer to as 'The Superfoods' you will begin providing your body with the nutrition it requires to build lean muscle mass, strip off stubborn fat, reduce puffy water retention, increase energy, increase strength, increase mental alertness, improve mood and improve all round health. The benefits of my diet system are endless...trust me!

7 This is my Daily Diet Intake that I stick to weekly and is the diet that keeps me lean year round. If I have work commitments then I will always try to prepare ahead, so that I can still stick to my macros. Meal Preparation is key. There is no excuse to not make time to prep your meals either the night before, or cook a batch of meals over the weekend so they're ready to consume during the week. Below is what I would consider a 'Normal Carb Day', it's pretty much my maintenance diet during the week. As you will see later in the book, if I preparing for a shoot or want to get shredded up for a holiday I will begin my 3 Week Cutting Phase that you will see later in the book. Also incorporated here are the

8 CARDIO BURNING THE FAT Cardio is extremely important when it comes to shedding excess fat. You MUST do it in order to successfully begin reducing your body fat percentage. Now the amount of cardio you do is determined by your level of activity during the day. As a footballer I usually have two 90 minute games a week along with football training during the week which pretty much keeps my cardio up. Now, for those who are not as active or if you have a desk job (sedentary) you will need to do more cardio than someone who has a manual or active job. The type of cardio you perform is your choice, but you must try and stick to my recommendations. If you would like to include various forms of cardio- e.g. swimming, soccer, running, walking- this is fine. However, in combination to my footballe training and matches, I personally find Interval Cardio much better, this consists of high and low intensity bursts which is a fantastic fat burner and get the heart rate pumping.

9 WHAT CARDIO WORKS BEST? LISS & HIIT LISS, which means Low Intensity Steady State, needs to be performed at a steady pace. I would suggest between 60 70% of your maximum heart rate. The studies behind steady show it burns the fat during the actual exercise so if you wear a heart rate monitor or check your calorie expenditure on the machine of choice in the gym you will get an on-the-spot indicator of how many calories you have burned. HIIT which means High Intensity Interval Training

10 WEIGHT TRAINING & MMF Based on your goals it is vitally important to do weight training. This ebook provides the Workout I use to achieve my physique. This specific System I use involves many compound exercises whilst also using 'Supersets', 'Giant Sets' and 'Working Sets'(this is a normal set which is taken to failure just like any other set). This isn't a program for building huge muscle mass; this plan is to create a lean, athletic and aesthetic physique. This process however is only attainable if you stick to the Diet consistently. Both work hand in hand and a proper diet accompanied by a structured weighttraining program will provide the lean, sculpted look.

11 THE MIND MUSCLE CONNECTION Q. When you drive your car, what part of the body controls you to do this? When you go grocery shopping, what part of the body selects the items you put in your basket? When a footballer chooses to pass the ball to one of his team, what part of the body controls him to do this? When you do anything in life, what is that one part of the body that chooses, determines, controls and activates you to do something? I think you know where I'm going with this! The Brain. Your legs kick a ball, your hands pick up the items in your shopping basket and yes, your eyes and hands steer your car, but all of these functions are activated from your brain. So if I now ask the question when you go to the gym and perform some dumbbell curls, what part of the body controls this? you can begin to see that the brain makes these choices. The

12 Notes: For the first two supersets aim for 6-10 reps before hitting failure. If you can perform more than 10 reps easily, then increase the weight for your next set. On Cable Crossovers keep the weight the same throughout, targeting reps. Giant Sets are similar to SuperSets only with four exercises rather than two performed after each exercise with no rest in-between. My Workout is a 6 Day Routine, however you can combine this into a 3 day routine by putting two body-parts together, it really is dependent on the time you have.

TEN WEEK TRANSFORMATION

TEN WEEK TRANSFORMATION WELCOME This is the Ultimate Training 10 Week Transformation and you have taken the first step to a healthier and ultimately a much better lifestyle! Our famous 10 week transformation