Free Workout Plans Including
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Body Fat Scale
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Male
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Female
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Healthy?
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Very, Very Lean
No Visible Fat |
< 6%
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< 12%
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Very Low Levels Can be Unhealthy
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Very Lean
Hardly Any Fat |
6% to 10%
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12% to 15%
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Healthy
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Lean
Some Visible Fat |
10% to 15%
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15% to 20%
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Healthy
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Average
Visible Fat |
15% to 20%
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20% to 25%
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Healthy
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Below Average
Too Much Fat |
20% to 25%
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25% to 30%
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Unhealthy
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Obese
Extreme Body Fat |
> 25%
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> 30%
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Very Unhealthy
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Now, you can take a look at the table above and decide what body fat levels you would like to have. There's really no need at all to strive for 'Very, Very Lean' unless you plan on competing in a bodybuilding competition.
Here's what we recommend you strive for if you know your CURRENT body fat percentage...
Men at 15% or above and women at 20% or above should focus on fat loss. If you are borderline 15% for men and 20% for women, you can focus on building muscle if you've never worked out before.
Beginners to weight lifting will usually be able to build muscle and burn fat at the same time. So borderline body fat percentages can choose either goal -- building muscle or burning fat.
If you are a man and below 15% body fat or a woman below 20% body fat, you can choose to build muscle or burn fat depending on your goals.
We hope this discussion has helped you decide on your goals. Once you know your goals, you can better choose between the free workout plans we have available to you.
Obviously, different people will be able to achieve different results.
For example, a very obese person who is trying to burn body fat may be able to lose 3 to 4 pounds of pure body fat each week. A much leaner person trying to lose that lat bit of tummy fat may only lose a half a pound of pure fat each week.
It all depends on where you're at right now, and where you're going in the future.
But we do have guidelines for expectations that turn out to be close for the average person:
When using the WLC Program that we developed, you can expect to lose a pound of pure body fat each week when trying to burn fat OR you can build 1 pound of lean muscle mass each week when trying to build muscle.

We mention the WLC Program because it's one of the only workout programs that includes plans for building muscle OR burning fat.
It's essentially 2 programs for the price of one. And it's the most powerful muscle building and fat burning program on the planet... seriously.
The Full WLC Program Package includes all of the components we talked about earlier in FULL detail. The free workout plans we are giving you are just the basic techniques you should know.
The Full WLC Program Pacakge includes EVERYTHING you need... And we mean everything. The WLC Program Guide is over 400 pages in itself... each page is jam-packed full of muscle building and fat burning secrets you won't find anywhere else.
You get the WLC Log Book which allows you to track and measure your results so you know exactly when you need to make the adjustments discussed in the program guide. The human body adjusts to anything and everything, and the WLC Program allows you to stay ahead.
You also get 6 scientifically based workout programs divided into phases so you are always building strength and muscle. Sure, these aren't free workout plans, BUT they will literally SKYROCKET your results.
With the Full WLC Program Package, you get FAST and HARD HITTING results from Day #1 that are permanent.
And the best part? Start right now -- instant access -- today for only $4.95. The WLC Program is guaranteed 100% for 60 days... so there's no risk to you.
Weight Lifting
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Diet and Nutrition
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Aerobic Exercise
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Exercise Log Sheet
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Workout Plans
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Rest and Recovery
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Gain Muscle Mass
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Fast Fat Loss
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Weightlifting Charts
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Benefits to Exercise
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The Right Shoes Can Make
A HUGE Difference...
| Adidas Vaporspeed | Asics Split Second |
| Asics Rulon | Adidas Extero |
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Stamina, Strength, Power...
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'Pulling and dragging a sled not only builds
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The results will SURPISE you!