BuiltLean.com is a free resource focused on helping you acheive a lean, toned, healthy body, even if you work long hours, or sometimes lack motivation. You don't need to exercise every day and eat like a bird to see your abs. It comes down to your mindset and following the right approach.
You'll discover proven, efficient workouts and exercise tips that help you raise your metabolism and keep it humming for days. You'll also find nutrition tips that make eating healthier less of a hassle and melt fat off your body. If you're tired of not getting results, or just feel lost, you've found the right place.
As you search around this site and check out a few articles, it will become clear this is not your typical fitness website. The information is honest, original, and absent of supplement plugs. Be sure to check out my FREE report on the right "10 Cut - 10 Tips to Ensure You Acheive a Lean Body". You won't be disappointed!
In my Strengthen Your Abs: 5 Great Abs Exercises video, some of you wanted me to discuss V-ups in more depth. So I have below 3 variations you can use depending on your fitness level. V-ups are a great exercise because they hit the entire rectus abdominus (six pack muscle) that extends from your pelvic region to your sternum.
Overall, this is a more advanced exercise that you should NOT attempt if you have any lower back issues, or experience any low back pain as you complete the exercise. I have video along with 5 tips to ensure you use excellent form every repetition.
Continue Reading V-ups Lower Abs Exercise: 3 Variations ››
When I worked as an investment analyst in New York City, I maintained a healthy routine during the week. My daily eating routine looked something like this:
• At 6:30am as I skimmed the Wall Street Journal and checked emails on my Blackberry in a cab, I would call in my egg white omelet breakfast to the deli across the street from my office.
• I ate lunch at my desk because I had to keep an eye on my stock screens. While I had several restaurants and meals to choose from, I would always get a lean meat, some veggies, and a starch. Pretty simple.
• As long as I didn’t have a dinner with clients, or coworkers, I ordered in from the same few restaurants at night, keeping the food wholesome and my portions under control.
Continue Reading Avoiding the Weekend Spiral: Eat Healthy on Weekends ››
While I’ve talked about the importance of measuring body fat percentage, I think tracking your body weight over time is also very important. Unfortunately, most people track their weight incorrectly and don’t understand the most important reason WHY they should even bother.
Daily Body Weight Tracking is Silly
When most people try to lose, or even gain weight, they try to weigh themselves every day, or even multiple times per day, which is just silly, compulsive, and even counterproductive (I admit I’ve done this). Day to day, it’s almost impossible to track meaningful changes in your body. It’s like trying to measure how fast grass grows on a daily basis. Pretty silly, right?
Daily weight-ins can make you go crazy because of changes in water weight. Your body is comprised of 60-75% water, which depends on the amount of muscle you have (muscle contains more water than fat). Small fluctuations in your hydration level can change your body weight by a few pounds. If you are weighing yourself multiple times per day, any changes in body weight will be a results of changes in hydration level.
Continue Reading Track Body Weight With Monday Morning Weigh-Ins ››
Squats are the KING of all exercises because they are a “functional” exercise that affect your ability to live a full, healthy life. Anything from getting out of a chair, to squatting down to pick something off the floor requires squat strength. Especially as we get older, proper squat technique is absolutely critical to maintain health and longevity.
The squat requires core stabilization, leg, and hip strength. If you are using a barbell on your back, or holding dumbbells, then the squat involves every muscle group in your body. This video gives you 7 tips to squat with perfect form every time:
Continue Reading How to Use Proper Squat Technique | 7 Tips ››
I believe body transformation requires developing healthy habits to replace unhealthy habits. You may feel overwhelmed with all the suggestions I make on this website to improve your health and achieve a leaner body. My advice: Divide and Conquer. Let me explain…
As I’ve followed the entrepreneurial path the last couple years, at times I feel completely overwhelmed by all the various tasks and projects I need to complete. But when I break apart the tasks by prioritizing (divide), then complete them over time (conquer), managing a business becomes a lot more well, manageable. If you apply this same “divide and conquer” approach to improving your health, then changing your habits and striving for optimal health is far more achievable.
Here are three examples of people I know who (1) focused on their unhealthiest habits (prioritized), (2) then made small changes over time that added up to impressive results:
If you’ve been following BuiltLean.com, you know losing fat WITHOUT losing muscle is the only way to get lean. So how do you track if you are losing fat, or muscle, or both? The first place to start is by measuring your body fat percentage.
I have an overview of the 5 most common methods of measuring body fat percentage below, along with the ONLY method to perfectly measure body fat percentage (I’ll bet you don’t want to use this method). While these 5 methods vary in accuracy, the key to assessing body fat levels is consistent measurements over time (repeatability) so that you can effectively track your progress.
1) Skin Fold Caliper
The “skin fold” method measures your body fat percentage by pinching your fat with your fingers then measuring the thickness with a body fat caliper. The reading is given in millimeters, which you compare to a chart with age and gender to arrive at your body fat percentage. There are many different types of caliper tests, which range from only one site like with the Accumeasure Body Fat Caliper to a 7 site Jackson Pollack Method (some are as high as 12 sites).
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