in every block of marble i see a statue as plain as though€¦ · completely different approaches....

“In every block of marble I see a statue as plain as though

it stood before me, shaped and perfect in attitude and

action. I have only to hew away the rough walls that

imprison the lovely apparition to reveal it to the other eyes

as mine see it.”

-Michelangelo

Copyright © 2016 BuiltLean LLC

All rights reserved. No part of this book may be reproduced in any form without permission in writing from the author or publisher, except for the inclusion of brief quotations in a review.

This e-book is protected by Federal copyright law. It is illegal to re-sell, or auction this e-book. Violators will be prosecuted to the fullest extent of the law. Published by Elite Training Partners LLC in the United States of America. Photo Credits: Taylor Hooper Photography

DISCLAIMER This book is for reference and informational purposes only and is no way intended as medical counseling or medical advice. The information contained herein should not be used to treat, diagnose, or prevent a disease or medical condition without the advice of a competent medical professional. This book deals with in-depth information on health, fitness, and nutrition. Before making any changes in your lifestyle, you should consult with your physician. The author, writer, editors, and graphic designer shall have neither liability nor responsibility to any person or entity with respect to any damage or injury alleged to be caused directly or indirectly by the information contained in this report. The entire contents of this guide are protected by international copyright and trademark laws. The owner of the copyrights and trademarks is Elite Training Partners LLC, its affiliates, or other third party licensors. Results may vary. Proper exercise and diet are necessary to achieve and maintain muscle definition.

You may not modify, copy, reproduce, republish, upload, post, transmit, or distribute, in any manner, the material I this presentation, including text, graphics, or photos. You may print and download portions of material from this Presentation solely for your own non-commercial use provided that you agree not to change or delete any copyright or proprietary notices from the materials.

©2016 BuiltLean LLC - All Rights Reserved

www.BuiltLean.com 3

BELIEVE – You Are Built Lean.

You are about to be empowered with information that may change

how you think about fitness for the rest of your life.

The supplement industry, makers of fad fitness products, and tons of

other special interests don't want you to know about the information in

this report.

This guide reflects 20 years of my experience exercising, thousands of

hours training men and women one-on-one, and a substantial amount

of research. In fact, all the health claims I make in this report are

backed by scientific research studies that I reference.

In the photo on the cover of this guide, I’m around 7% body fat, which

is what I’ve maintained for the last 6 years. While I've attained the

body that I always dreamed about, much more importantly, I've helped

people just like you transform their bodies as well.

There is not a shadow of doubt in my mind you can have a lean,

strong, healthy body, even if you work long hours, or sometimes lack

motivation. With the right mindset and approach, you cannot fail.

Here's to your health,

Marc Perry, CSCS, CPT Founder, BuiltLean

http://www.builtlean.com/


www.BuiltLean.com 4

1) Never Try To Lose Fat & Build Muscle At The Same Time 5

2) Do Full-Body Workouts 6

3) Train Movement Patterns, Not Muscle Groups 7

4) Eat Whole Foods 8

5) Beware of Alcohol 9

6) Sleep Makes Everything Easier 10

7) Be Ready To Change Your Habits 11

8) Train For Performance, Aesthetics Will Follow 12

9) Track Your Progress 13

10) Make Your Workouts Harder Slowly 14

References 18

Table of Contents



www.BuiltLean.com 5

I have to admit I spun my wheels for

years because I didn't understand that

muscle gain and fat loss require

completely different approaches.

The following is an oversimplification,

but building muscle requires eating

more calories than you burn while

lifting progressively heavier weights.

Fat loss requires you to eat fewer

calories than you burn and does not

require you to progress the weight you

are lifting.

Natural bodybuilders and fitness models do not attempt to build

muscle and lose fat at the same time (i.e. over a short time period).

Instead, these people go on a muscle gain cycle of around 3-6 months, and

then a fat loss cycle of 2-3 months.

Here’s an example of why it's so important to lose fat without losing muscle.

Let’s take Mike who is 200 pounds with 25% body fat. After a strict diet, he

loses 30 pounds, but 10 pounds are muscle. Mike’s body fat is now 18%.

On the other hand, if Mike lost 30 pounds of fat without losing any muscle,

his new body fat percentage would be a much more impressive 12%.

So in order to get the lean, toned, athletic body you want, you must

lose fat without losing muscle.

1) Never Try To Build Muscle & Lose Fat At TheSame Time



www.BuiltLean.com 6

groups each workout is deeply

flawed.

I followed the bodybuilding approach for many years and it left me

inflexible, less athletic, sore all the time, and too worried about how I

looked.

The truth is that your body is an integrated web of muscles,

ligaments, tendons, and fascia. Your body is not a dumb machine with

parts stuck together.

Here are a few major benefits of full body strength workouts:

1) Burn substantially more calories (during and after the workout)1

2) Develop a more balanced body that looks athletic

3) Feel fresh and energized, not very sore

By training the same muscles more frequently 2, or 3 times each week,

research suggests you will also boost your strength faster.2 And finally,

challenging your muscles each workout helps prevent muscle loss,

because if you don’t use your muscles, you lose them.3

At BuiltLean, we created a full-body workout method called Strength

CircuitsTM, which are circuits of two or more strength exercises combined

in specific sequences to maximize fat-burning while still boosting strength.

This method is the foundation of our 12-week fitness program BuilltLean

Transformation.

2) Do Full-Body Workouts

The bodybuilding method of

training one, or two muscle



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exercise per muscle group each workout?

The human body is designed to lift, bend, throw, jump, run, and complete

many other athletic movements.

I believe you should train your body as it was designed to maximize

your results. That means you need to forget all you’ve learned about what

exercises target what muscle group. In fact, you may be better off not even

knowing the names of the different muscles you have! Just think of your

body as one muscle.

Here are the 7 fundamental human movement patterns:4

1) Squat

2) Lunge

3) Push

4) Pull

5) Twist

6) Bend

7) Gait

To give you some exercise examples, a pull-up is a Pull movement, a

push-up is a Push movement, and a deadlift is a Bend and Pull. When you

complete strength training exercises that challenge your entire body, it can

increase hormones that burn fat including testosterone and growth

hormone and also burn more calories not only during your workout, but

also after your workout (the afterburn effect).5

3) Train Movement Patterns, Not Muscle Groups

You know full-body workouts can

help you get leaner and stronger

faster, but what exercises should

you do? Should you do one



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though we have no idea exactly what humans ate back then.

What we do know - based on a law of nature - is that if you eat more

calories than you burn, you will gain weight. If you eat fewer calories than

you burn, you will lose weight.6 You probably know this already.

But what you may have not seen, or heard is that BOTH calorie quantity

and quality matter. Both are important because they are integrally tied

together.

The type and quality of calories you eat directly affects the number

calories you eat.7 If you eat whole foods that are unprocessed – think

apples, chicken, broccoli, almonds – these foods will help satisfy your

hunger more than foods that are highly processed, or high in sugar like

soda, candy, or cereal.

If you want to lose fat, you must eat fewer calories than you burn

while satisfying your hunger. The solution is to focus on eating whole,

unprocessed foods that fill you up. The fewer ingredients a food has, the

better. If you notice a certain food gives you a stomach ache, or makes

you feel bloated – grains, milk, and beans for example can sometimes do

this – then stop eating them.

Eating whole foods is too simple and straightforward to be made into a fad

diet, but that’s why it works so well.

4) Eat Whole Foods

Learning about nutrition online

can be extremely confusing and

frustrating.

Some websites blame carbs for

causing obesity and all the

problems in the world. Others will

say you need to eat like humans

did 10,000 years ago even



www.BuiltLean.com 9

Alcohol is technically a toxin that does not aid in the growth, or repair of the

body. When you consume alcohol, you practically shut down your

body’s ability to burn fat.8

If you have a sedentary job and you binge drink late at night, the fat is

almost guaranteed to start accumulating. I don't want to be a fun vacuum

and suck the excitement out of your life, but I can't emphasize enough that

drinking excessively will hold you back.

Additionally, you’ve probably seen studies about how 1, or 2 drinks of

alcohol per day is considered healthy.9 These studies, however, are based

on correlation, not causation. For example, let’s say Chris is a healthy guy

who exercises every day, but has one can of soda a day. A scientific

researcher may infer based on correlation that soda is healthy because

Chris is healthy. But we all know that soda is definitely not healthy.

If you enjoy drinking alcohol in moderation (few drinks a week), that’s totally

cool, just be mindful that too much alcohol will definitely hold you back and

is likely impacting the quality of your sleep.10

5) Beware of Alcohol

I had a client named Scott who used to train with me 3 times a week.

Scott and I had awesome workouts together and I knew he was eating

fewer calories than he was burning because he ate whole, natural foods.

After a month of training, Scott’s body looked the same. I couldn't

understand why he wasn't losing fat if he was eating so well and exercising

effectively.

It turns out that he was drinking 4-5 nights a week.



www.BuiltLean.com 10

particularly important for controlling your hunger:

1) Leptin - is a hormone that acts as a fat thermostat, telling your body

how much body fat you have to help regulate your hunger. More

leptin = less hunger.

2) Ghrelin - also referred to as "growling ghrelin" is a hormone released

when you are hungry. More ghrelin = more hunger.

Lack of sleep affects these hormones by decreasing leptin and increasing

ghrelin.11

One study showed that sleep deprivation caused the desire for high

carbohydrate, calorie-dense foods to increase by 45%.12 Another study

showed that people who lost weight who were also sleep deprived lost

more muscle than participants who got ample sleep.13

In today’s world of constant connectivity, getting more sleep is easier said

than done. Getting more sleep, however, is one of the simplest ways

to improve your health and fitness.

Consider implementing a rule of no electronics after a certain hour, say

8pm, and then dim the lights in your bedroom. This allows your brain to

wind down and sleep hormones to rise for a more restful sleep.14

6) Sleep Makes Everything Easier

Sleep is becoming a scarce

commodity in our increasingly

connected world.

Aside from its health benefits,

sleep is so important because

the less you sleep, the harder it

is to control your hunger and

have enough energy to exercise.

There are two hormones that are




The rising popularity of bodybuilding led to a shift from focusing on strength

and athleticism to approaching our bodies as a bunch of muscles we need

to “work out”. Most gyms are filled with clunky exercise machines, which

are entirely unnecessary and even counterproductive to achieving true

fitness.

Instead of “working out” a muscle, I encourage you to create goals

that help your body perform better. Whether it’s doing 10 pull ups, lifting

2x your bodyweight off the ground, or running a mile under a certain

amount of time, the idea is to shift your thinking from worrying about how

your body looks to becoming stronger and more athletic – as nature

intended.

Most importantly, focusing on performance creates a healthy mindset

shift from obsessively thinking about how you look, to how your body

functions. As I’ve learned, this can be a very liberating experience; your

body will look and feel better without worrying about it.

7) Train For Performance, Aesthetics Will Follow

How you look is probably very

important to you, but does that mean

your training should be structured

around aesthetics?

For most of human history, improving

fitness served a survival purpose; we

were more likely to hunt effectively,

find and build shelter, and transmit

genes for healthy offspring. When we

did a structured workout, it was to prepare for physical challenges like

sporting activities, or combat.




Our bodies reflect (1) our genes and (2) our habits. By definition, habits are

deeply ingrained in our subconscious minds, so it can be difficult to change

them.

b) Our bodies are homeostatic organisms

Our bodies are homeostatic organisms, which mean they are resistant to

change.15 This is fantastic from a survival perspective, but not so good in

terms of helping you lose your love handles.

c) Society is structured for us to get fat

Most easily accessible and inexpensive foods are highly processed and

devoid of nutritional value. Restaurants serve us more food than we

actually need.16 Technology has made our lives so convenient that we

barely have to move to live normally. At the same time, we are tied to our

jobs 24/7 and our lives are becoming more and more hectic. Today, as

many as 7 out of 10 Americans are "overfat", which includes people who

are not only overweight, but those who have normal body weight but

excessive body fat.17

In order to change your body for the long-term, you must be ready

and willing to change your lifestyle habits.

8) Be Ready To Change Your Habits

On TV and online you may see

claims like, "Lose 30 Pounds In 30

Days", "How I Got Ripped in 2-

Weeks", or "An Easy and Fast

Weight Loss System" with fake

before and after photos.

If losing fat and getting lean were

easy, then everyone would have a

six-pack. Changing our bodies is difficult for several reasons. Here are 3

of them:

a) To change our bodies we must change our habits




Strength You can keep track of any strength

increases such as the number of push-ups

you do, or working on doing a handstand.

Flexibility Making improvements to your flexibility can help you make substantial improvements to how you feel and may help prevent injury.

Body Weight Your weight can fluctuate during the day

based on what you've eaten and your level

of hydration, so weight yourself once per

week at the same day and time.

Body Fat % If you don’t have a trainer to take it for you,

consider the one-site Accu-Measure body

fat caliper that retails for just $5.

Body

Measurements

You can measure your waist, hips, arms,

thighs, chest, & thighs. Measurements

should be taken at the largest cross

sectional area of each body part.

9) Track Your Progress Over Time

Not tracking your progress is like playing in a basketball game without

knowing what the score is, how many points you have scored, or how many

rebounds you’ve made. In other words, you have absolutely no idea how

you are playing and if you are even winning.

Tracking your progress will help you identify improvements from consistent

exercise and better eating so that you can link your efforts to positive

results.

Here are a few metrics you may consider tracking:




the workouts, we don’t want to make them too hard too quickly. Small

improvements over time add up to big improvements and progressing your

workouts slowly should help decrease the risk of injury.

Several variables can be altered in your exercise routine to make it more

challenging over time:

Frequency (workouts/week)

Duration (length of workout)

Sets per Exercise

Reps per Set

Rest between Sets

Resistance / Weight

Types of exercise

Order of exercises

Tempo (speed of each rep)

Designing a safe, effective fitness program that is appropriate for your

specific fitness level and goals can be a complex task. It took me 5 years

to develop and refine BuiltLean Transformation, which is a 12-week

fitness program for busy men and women who want to get lean and strong

with a few short workouts per week.

You may achieve better results if you follow a professionally designed

fitness program, but you can still make progress just by making your

workouts harder (lifting a little more weight, running a little faster, etc.)

slowly over time.

10) Make Your Workouts Harder Slowly

As you know, our bodies are

homeostatic organisms that are

resistant to change. So what do you

think happens if we use the same

exercise routine with the same

intensity over and over again? Yes,

you are right - our bodies adapt and

cease to change.

While it’s ideal to progressively

increase the intensity, or difficulty of




Now it's Time to Change Your Body

I'm thrilled that you’ve read this guide, which I tried to

make refreshingly absent of the bogus claims you may be

used to when reading about fitness.

If you enjoyed reading this guide, I would greatly appreciate

if you “Like” the BuiltLean Facebook Page and share

BuiltLean.com with friends.

I sincerely hope that this information was helpful for you

and if you signed up for my email list, I look forward to

connecting with you again soon!




BUILTLEAN TRANSFORMATION

Transform Your Body in 12-Weeks or Less

Only 3 Workouts Per Week – If you are busy and want a simple and effective plan you can trust, the 8-week workout plan that requires only 3 workouts per week is easy to follow and customize, and brutally effective.

Get A Lean, Not Bulky Body– If you want to a lean, strong, and athletic body, this program is for you. This is not a bodybuilding program designed to create a bulky appearance.

Easy-To-Follow Nutrition Plan–The BuiltLean Nutrition Plan is not a diet, but a plan based on guidelines that are flexible enough for you to choose foods you like, but still have structure.

A Program Based On Science – BuiltLean Transformation has been rigorously tested over 5 years and reviewed by qualified fitness and medical professionals for scientific accuracy and effectiveness.

BUILTLEAN.COM/TRANSFORM




produces free articles and videos that empower busy professionals to reveal their potential. BuiltLean offers personal training, nutrition counseling, and fitness programs that are simple, efficient, and science-based.

About Marc Perry, CSCS, CPT

Marc is the creator of BuiltLean and is

recognized as the go-to fitness expert

for busy professionals who want to get

lean fast. He has appeared on NBC,

CBS, FOX, and various print and online

media including Men’s Fitness, Men’s

Health, BusinessWeek, and

BusinessInsider. A former Wall Street

Finance Analyst who gained over 30

pounds from a sedentary lifestyle,

Marc’s mission is to make getting lean,

strong, and fit easier and more

manageable. Marc earned his B.A. from

Yale University and holds numerous

exercise certifications.

About BuiltLean

BuiltLean is a private company based in New York City that develops fitness programs and




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13 Nedeltcheva AV, Kilkus JM, Imperial J, Schoeller DA, Penev PD. Insufficient sleep undermines dietary efforts to reduce adiposity. Ann Intern Med. 2010 Oct 5;153(7):435-41.

14 Chang AM, Aeschbach D, Duffy JF, Czeisler CA. Evening use of light-emitting eReaders negatively affects sleep, circadian timing, and next-morning alertness. Proc Natl Acad Sci USA. 2015;112(4):1232-7.

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2 Available at: http://www.strengthandconditioningresearch.com/strength/#5. Accessed June 18, 2015.


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