The Live Great Lifestyle by Luke Depron
THE LIVE GREAT LIFESTYLE
A simple 3 step framework to level-up your physique, confidence, and energy!
STEP 1: BUILD
DEVELOP FOUNDATIONAL STRENGTH HABITS TO BUILD LEAN MUSCLE & SCULPT AN ATTRACTIVE PHYSIQUE.
1. Resistance train 3 to 5 times per week. 45 minutes to 1 hour
Use variations of squats, lunges, row and pull exercises, horizontal and vertical pressing and hinge exercises to create efficient workouts that target multiple muscles at one time.
2. Leverage progressive overload
Progressively increase your workout intensity by strategically increasing the number of sets and repetitions performed, weight, tempo, range of motion, and rest periods used.
Each workout ask yourself "did you do more than the last time?"
KEY CONCEPT: The primarily goal of resistance training is to build or retain muscle mass and strength as you lose body fat and reveal a lean attractive physique.
AVOID: Exercising to burn calories. Exercise is only responsible for 10% of your daily caloric burn. While not insignificant, it is not the focus while in the gym.
STEP 2: FUEL
EAT GREAT TASTING FOOD IN PROPORTIONS YOU PERSONALLY NEED TO FUEL MUSCLE GROWTH AND TRIGGER FAT BURN
1. Audit Intake
Quantifying what you eat is crucial to building a great physique. Our clients use one of three methods. Tracking Macros (proteins, fats, carbs) and Calories in MyFitnessPal,
A hand measured meal is made by using a palm size of protein, an open hand of carbohydrates, a fist of vegetables, and a thumb of fat.
2. Standardize your meals
Routinely eating the same/similar great tasting meals provides a frame of reference to easily manipulate the amount of proteins, fats, carbs, and total calories based on hunger signals, performance indicators, and scale results.
KEY CONCEPT: A calorie deficit (taking in fewer calories than you burn) is the underlying mechanism of ALL fat loss regardless of "diet." The tactics to achieve that deficit need to be personalized to mitigate hunger, maximize energy, be simple, and sustainable.
AVOID: Any system, process, detox, fasting protocol, or diet that credits fat loss to anything other than the underlying mechanism of a calorie deficit.
STEP 3: MOVE
COMBINE FITNESS & PLAY TO BURN CALORIES & STIMULATE FAT BURN WITHOUT ENDLESS HOURS ON THE TREADMILL
1. Maximize NEAT (Non Exercise Activity Thermogenesis)
Activities like walking your dog, chores, playing catch, or surfing. NEAT is responsible for about 30% of your daily calorie burn. NEAT is highly malleable and a place of great leverage.
2. Integrate then Add
Integrate low-level activity throughout your day in ways that don't add to your schedule or take additional time. Ex: pacing in your office while on work calls. If needed add fun physical activity to your lifestyle. Ex: pick up basketball.
KEY CONCEPT: Your body has an innate expectation for lots of low-level movement. This is low-fatigue, and NOT going above and beyond, but rather a minimum standard.
AVOID: Cardio to burn calories and "earn" food. You won't win that equation.
Merge these 3 steps and you will develop a killer physique, have endless energy, and confidence through the roof! Most importantly you will will sustain your results while still enjoying life. Cheers to Living Great!
Luke DePron is an online weight loss coach for busy entrepreneurs and businessmen, host of a high-performance podcast, and Founder of the Live Great Lifestyle.
He helps high-achieving men lose 20-40 pounds of body-fat in 90 days through the Lean Body MethodTM so their physiques, energy, and confidence match the success they have in business and in life.