YOU: Lean By This Weekend?

All hands and feet inside the Jeff Larson Fitness train!

Next stop: Motivation station.

In the last post we talked about what you need to do to get lean. But you gotta ask yourself, do you have what it takes?

I think you do.

Here’s the real secret sauce to getting lean.

It all starts with taking Action.

Seriously.

And the easiest way to GUARANTEE action is to get motivated.

Check My Flow

Lemme give you a flow to illustrate:

Now we are gonna combine this flow with the flow I made for the previous emails:

See how it all comes together? Pretty cool.

Now let’s get down to business…

Motivation Time

Let me help you if you arenʼt that motivated yet. Letʼs say you’ve got a pool party thatʼs one week away. (Iʼm using pool party as an example because everyoneʼs been to one and knows what they are like)

Imagine this scenario:

You are at that pool party right now!

Itʼs your typical pool party: thereʼs music playing, alcohol flowing, and people generally not wearing much clothing. 

Since no one else is wearing much clothing, it would look out of place if you didnʼt take your shirt off, too. So I want you to imagine yourself taking your shirt off at that party lookinʼ exactly as do right now.

Now ask yourself this one simple question:

Are you happy with the way you look, or do you wish you looked leaner, and your abs showed more?

Iʼll tell you what: itʼs hard for anyone to answer “yes” to that question.

But the difference between you and everyone is is that you are now gonna do something about it!

Now Imagine this:

You are back at that pool party, only this time it looks like you lost 5lbs of fat of your body and you look good!

You feel confident about taking your shirt off now since all of your abs are ripped and tight. And believe me, people notice the abs.

Everyone notices. Picture the hotties staring at you. You see them whispering to each other as they canʼt take their eyes off of you. Your friends are staring too; secretly jealous of how lean you look.

(Thatʼs the power of the Shock and Awe Effect that my Lean In 1 Week report will give you)

Back to Reality

Hopefully that little game helps motivate enough to work hard this week. Thereʼs two take home messages that I really want you to think about every time your motivation slips:

Reality Check #1: There are gonna be photos. People are gonna take photos at the party. Chances are good that you will be in at least some of them.

And those photos are gonna get put on Facebook for the world to see. And when people Facebook-stalk you, these are the pics they are gonna see.

Hereʼs a quote that an ex girlfriend told me: “You are only as pretty as your ugliest profile photo.” Think about that.

Reality Check #2: You will have a better time at the party if you are confident about the way u look.

Looking 5lbs leaner is like killing two birds with one stone: you look better AND your confidence skyrockets. This is kind of an unstoppable combo.

People will be drawn to you.

Hereʼs the secret: Everyone loves a good looking, confident person because everyone wants to be a good looking, confident person.

Hopefully I lit a fire under your butt by now.

Talk soon,

Jeff

P.S. The biggest part of getting motivated is STAYING motivated.

And how do you STAY motivated?

By getting fast results.

I’ve got good news.

You CAN look dramatically different by this weekend and shock and awe at the party!

I’ve been working on a something that’s designed to make you look 5lbs leaner by this weekend.

I’ve written down the whole program and I’m calling it Lean in 1 Week.

You Can Check It Out Here!

Proper Deadlift Form

In this quick video, I walk you through proper deadlift form as my brother Derek demonstrates. I hope you dig the 80′s music; last night was 80′s night and I wanted to keep the party going by putting one of my favorite 80s songs in the video. Anyways, back to getting you lean. We are gonna tighten up your deadlift technique in 5 easy steps:

1. Roll the bar above your laces

2. Grab the bar with an over, under grip

3. Straighten your back and sit back to build tension in your hamstrings

4. Keep your eyes and chest up

5. Push through your heels and pull the bar up!

Let me know in the comments below if you deadlift, or if you dig the 80s!

Keep rockin-

Jeff

(Quick Tips) Losing the Last Few Pounds

How Do I Lose those last 5lbs and get my lower abs more defined?

It’s the question I get asked everyday.

So below I’ve written a post for you that will give you the sparks notes on how to get rid of that last layer of fat.

2 Fat Loss Diet Options: 

Calories are the most important part of the diet. But counting calories sucks, so I’ll show you what to do instead:

Diet Option 1:

A calorie deficit is the key to fat loss. A calorie deficit is eating fewer calories than your body burns. I like to think of it as eating under your maintenance calories. The average guy needs 15x their bodyweight in calories per day for maintenance, so eating under that will allow you to lose fat. So for you, try eating 12-13x your bodyweight for a couple weeks and see how that goes. (Sidenote: you don’t have to worry about your metabolism going down on this diet; its been proven that eating 80% of your maintenance calories for extended periods of time won’t effect your metabolism).

How To Find How Many Calories You Are Eating Per Day

I use what I call the Photo Diet to figure out about how much I am currently eating. Basically, take a photo of everything you eat for 2 days straight; and at the end of each day add the calories up (estimate if it doesn’t say on the label-OR if you ate at a resteraunt you can use the Fast Food Calculator on my site (located under the lean diet tab). So for those 2 days, figure out about how many calories you eat per day ( it’ll be alot more than you think), and then based off that, either start eating more or eating less depending on your goals. so in your case, you want to be eating 12-13x calories per day, so if you are eating more than that, try to cut your eating down.

Diet Option 2:

This one is easy in theory, but hard to do. Cut out breads and beer for 2 weeks. Aka no cereal or sandwiches or beers-do salads, omelets, (anything Paleo) and drink hard alcohol instead with a diet soda chaser, or if you’re a badass, skip the chaser

Then when you wanna start reintroducing carbs, try to JUST eat them within 2 hours after your workout. That way they will be used to replenish your glycogen (energy) stores and won’t be stored as fat.

Abs Training:

Abs-wise, I’m convinced that if you master hanging leg raises (aka can do multiple perfect sets of over 10 reps) AND do planks regularly, you will sculpt some awesome abs.

Losing the last few pounds is tough, but use a couple of the tips above and you will get ripped up like Rambo in no time!

Jeff

P.S. If you wanna quick shortcut to losing 5lbs fast, you should check out my Lean in 1 Week report. It’s designed to make you lose 5 pounds in 7 days.

But I gotta be honest; it’s not for everyone. It’s a tough program. but if you’re motivated to work hard for the next 7 days, then you can check out the Lean in 1 Week program here.

The REAL Reason To Workout

I’ll explain that line in a second.

But before we get there, I needa point out the obvious.

True story: People are getting really fat.

In fact, almost 70% of the people in America (where I’m writing this from) are overweight.

The Opportunity

One on hand this fact is pretty depressing and disgusting. But on the other hand, it offers you a HUGE opportunity.

Once you get lean, you’re gonna stand out from the crowd. Your gonna look way better than everyone else and get the VIP treatment.

Here’s why:

The Proven Benefits of Looking Good

It’s been proven by multiple studies that the shape of your body has huge effects on your relationships, career, and social life.

Without getting too scientific here, here’s the reasoning why: because we get hit with information overload on a daily basis, our minds have developed different strategies to operate more efficiently.

Two of these shortcuts used to make these quick judgements are the “what is beautiful is good stereotype” and the “halo effect”. These mental shortcuts happen automatically and provide us with important information.

As Solomon Asch wrote in(1946) “we look at a person and immediately a certain impression of his character forms itself in us”.

Meaning?

Meaning that basically people base the majority of their thoughts of us off just by the way we look. So…

Read that last line again.

Time To Start Controlling People’s Assumptions of You

Let’s face it; most people work out for vanity. In other words, to look good.

Sure, we might SAY that we are doing it for our health, but the truth is that we all just want to be more attractive.

And if we go a little deeper, the reason we wanna look good is so we can get more sexual attention.

Billions of dollars are being spent every year on products and services that “guarantee” to make you look better… with the underlying current of these ads implying that you “score” more in the process.

Check out the Diesel ad to the right.

Sex sells.

So play the game.

Take Advantage of This “Social Conditioning” 

Use that influence, all those billions of dollars to YOUR advantage. Become good looking. And an easy way to do that is to get lean.

Once you get lean, you automatically look a whole lot better. Your face gets more angular, your cheekbones get defined, you look better in (and OUT) of clothes .. you name it.

So how do you get lean fast?

Lose The Fat First

Fat loss gives you the fastest results. For average people, if all conditions were perfect, it would take them two weeks to build one pound of muscle! 1 pound! Unless your on steriods or haven’t ever lifted weights before in your life, thats a pretty average result.

And the bummer is that 1 pound won’t make a big visual difference to your physique.

However, most people can lose up to 4-5lbs in 1 week!

Including you.

Imagine walking into the party this weekend looking 5lbs lighter.

I guarantee you’ll get some “attention” for the way your new body looks

…And Staying Lean Isn’t Hard

Once you get lean, it’s easier to stay lean. Here’s why:

The leaner you are, the better your body becomes at “nutrient partitioning”. This means that lean individuals are more effective at storing nutrients in the muscle or liver, and less effective at storing them as body fat.

Simply put, leaner individuals can eat more nutrients without gaining fat!

Bottom line:

I’m gonna end this article with what happens when you get lean:

Something to think about.

Jeff

P.S. – If you wanna know how to lose 5lbs in 1 week and shock and awe this weekend, I’ve got something for you.

It’s for people who bust their ass in the the gym and try to eat right but just aren’t getting the results they are looking for.

I’m into quick results. And this protocol I’ve got that makes people on average look at least 5 pounds leaner by the weekend.

Click here to learn more about this “quick results” protocol!

Hollywood’s Top 10 Best Male Abs

According to Cosmopolitan Magazine (yes I do flip through a Cosmo from time to time), girls rated abs as the number 1 bodypart they “appreciate most” in a guy. Big surprise!

And now that it’s summer and officially shirtless season, your abs are gonna be on full display.

Time For Some Tough Love

So here’s the big question: Are your abs ready to be in the spotlight? Pull up your shirt now, look down, and think critically about your abs. Are you stoked on how they look? Because if you’re not stoked on them, why would anyone else be (no offense)?

Don’t Worry, There’s Still Time

Don’t worry, if your abs aren’t quite where you’d like them to be, you’ve still got a week before 4th of July, the granddaddy of all summer parties. So in this post, I’ll show you the top 10 best male abs in hollywood to give you some inspiration, and then I’ll give you a 1 week plan that’ll tighten and tone your abs fast!

 Hollywood’s Top 10 Best Male Abs

1. Ryan Reynolds 

Ryan Reynolds has the undisputed best abs in Hollywood. Ever since his shirtless scene in Blade Trinity a few years ago, “Ryan Reynolds abs” has been one of the most highly searched terms on Google. Guys wanna be him, and girls wanna be on him. And his abs have only gotten better. In his recent movie The Green Lantern, Ryan was ripped up like Rambo!

2. Joe Manganiello 

Joe is best known as the “hunky” werewolf in the racy HBO series “True Blood.” The guy is yoked! But the abs didn’t come easy – Manganiello works out twice a day and eats a super clean diet. Clearly, the hard work has paid off!

3. Mario Lopez 

This former Saved By The Bell star now looks even better than he did 20 years ago. At almost 40 years old, Lopez has the 8 pack most 20 year old guys would kill for. Just goes to show you can get great abs at any age. If he can get in that kind of shape, what’s stopping you?

4. Ryan Gosling 

Ryan Gosling has become a heartthrob after his role as a the bad boy in Crazy, Stupid, Love. In that movie, Gosling has it all; the charm, the money, the style, the girls, and most importantly, the abs.

5. Zack Efron 

Mr. High School Musical himself now has one of the best bods in Hollywood. In preparation for his recent movie The Lucky One, Efron put on 18lbs of muscle and carved out a crazy set of abs.

6. Channing Tatum 

If you’ve seen commercials for the new movie Magic Mike, you know how shredded Channing Tatum is. In the movie, Tatum plays a male stripper alongside other 6 pack stallions like Matthew Mcconaughey and Joe Manganiello.

7. Taylor Lautner 

We’ve got another werewolf on our top 10 list of best Hollywood abs. Taylor Lautner, one of the stars of the Twilight series, has a great set of abs that pisses guys off and turns girls on. I’ll be honest, I watched the New Moon movie and

8. Cam Gigandet 

Cam Gigandet showed off some of the most impressive abs ever seen on the big screen in the MMA movie Never Back Down. I remember watching that movie and realizing that you don’t need a bunch of muscle to look good; in fact, lean is a better look than big and bulky. Rewatch that movie to get stoked on working out.

9. Matthew Mcconaughey 

This guy goes shirtless more often than any guy in Hollywood, and for good reason. He is ripped! Just open any girls magazine and you’ll see photos of him surfing, running, even skateboarding sans shirt. So channel your inner Mcconaughey by throwing on a bandana and going for a shirtless run.

10. Brad Pitt 

The abs that started it all. Brad Pitt’s abs in the movie Fight Club changed the way people thought about looking good. He single-handedly started the transition to the lean body look. Although he hasn’t been seen shirtless recently, I’ll bet he’s still rocking the abs underneath his thousand dollar suits.

Now It’s Your Turn-Introducing Lean In 1 Week

Now its your turn to get Hollywood abs! To help you out, I’ve created a 20 page workout and diet plan called Lean In 1 Week ($27 Value) that’ll teach you to get ripped like a Hollywood actor in 1 Week, and you can get it for just $7!

Bottom line: If you wanna look 5lbs leaner by next week, click the link below to grab your copy of Lean in 1 Week.

Click here to get Lean in 1 Week ($27 Value) For Only $7!

Enjoy it

Jeff

Controversial: Why Partying Makes You Workout Harder (and Get Leaner)

I’m gonna say something pretty controversial here: Partying Will Make You Workout Harder (and Get Leaner).

Unlike pretty much everyone in the fitness world, I tell people they CAN drink and still get lean because from my experience, partying can actually make people work HARDER in the gym. And that hard work in the gym translates into increased strength and lower bodyfat which translates into a lean muscled body. I call this theory of mine The Bookend Technique, and below I’ll quickly explain how it works…

What Does Bookending Mean?

To understand my theory, you first have to understand what bookending means. Dictionary.com says that bookends refer to two (usually matching) things that support something in the middle of them. Well my friend, in the case of mixing fitness with pleasure, those two matching things (the bookends) are workouts that support your partying. I’m saying that most people who party end up doing two workouts (or should do two workouts) to bookend their night of partying. One workout the day of the party, and one workout the day after the party.

Working Out The Day Of The Party

Chances are good you are gonna hit the gym the day of a party to look pumped for the night. And if you usually don’t workout the day of the party, I’m gonna show you why you should…

For example, let’s say you’ve got a party tonite and you wanna look good. Maybe you’ve got someone you wanna impress or hook up with (the reason doesn’t really matter); what matters is the bottom line: you wanna look good. And in order to look good and bring your A-game tonite, there are a few things you gotta do like shower, shave, and put on clean shirt (it’s clean if it passes the sniff test). But as we all know, the best way to look better is to get yourself a lean body.

The Most Important Item In Your Wardrobe

The most important item in your wardrobe is a lean body. The reason? A lean body makes everything look awesome. You can dress like sh%t, groom yourself like a retard, and still look great at the party. I mean, think about Brad Pitt in Fight Club. The clothes he wore were ridiculous. Look at the picture to the right; he’s teaming up a red leather jacket with a child-size Hawaiian shirt and pair of cargo pants, yet he still looks like the man. So if you think you may not have the best style or the best haircut, hitting the gym and getting lean is the most important thing you can do that day.

Working Out The Day After The Party

Then flash forward to tomorrow, (you’ve just partied the night before), one of two scenarios will most likely happen:

Take The Bookend Technique To The Next Level

If you wanna maximize the effect of the bookend technique, here is a quick checklist of the things you’ve gotta do:

Day of The Party (Before Actually Partying):

• Workout
• Eat all your protein for the the day
• Eat low fat and low carb during the day (to save calories for the night time)

While You Are Partying

• Stick to 1 or 2 types of alcohol for the whole night (to minimize the hangover)
• Drink the good stuff: (better alcohol = less hangover. Pro tip: if you are over balling out at the bar by spending a bunch of money on $12 shots of Patron or Grey Goose, either invest in a flask or get a solid buzz on before you hit the party)
• Be ready to go by 1 (you can stay longer, but if you are trying to hook up with a chick, no hot girls stay till closing. There’s no point in staying around drinking shots you don’t really need and settling for an ugly duckling you don’t really want)
• Watch the chaser (Drink diet soda, use just a lime wedge, or be the man and go no chaser)
• Bonus: if you’re looking for a new cocktail to try, I’ve included a video below on how to make a low calorie Paloma

The Day After The Party

• Drink Gatorade or coconut water (you’re dehydrated from the night before; an electrolyte-infused drink will help)
• Hit the gym hard
• Take a steam to get rid of last night’s toxins

That’s it!

If you have any tips that’ll increase the effectiveness of the Bookend Technique, leave it in the comments below! Anyways, I had a great time making this post for you; hopefully it helps you out!

Jeff

Alcohol and Muscle (Flashback from LMW)

Happy Friday guys!

This video is an oldie but goodie that’ll teach you what to drink for lean muscle (from my old site LeanMuscleWorkout.com)

The Two Arguments That Alcohol is Bad For Muscle Growth

1st Argument: Empty Calories

A lot of people say alchol is bad for muscle growth because it’s empty calories, which is true. Alcoholic calories have basically no nutritional value. However, we CAN minimize these empty calories by drinking the RIGHT kinds of alcohol. For example, let’s say you usually drink beer. Pretty much all beers have over 100 calories, and let’s say you drank 10 beers, that’s over 1000 calories from alcohol alone!

Drink Hard Instead

Drink Hard alcohol instead! It’s got about half the calories of beer.

*Note: I know that shots in the U.S. SHOULD have 1.5 oz of alcohol (in which case 1 shot would have about 90 calories). However, from my experience of both a) working as a bartender and b) buying shots at bars, I can tell you that hardly any bars pour 1.5 oz shots. Most bartenders pour 1 0z shots (which is also the standard shot size in Europe).

My Personal Recommendation: When you are looking to drink hard, opt for the tequila. Tequila gives a sketchy buzz which I find is more fun than say, a vodka or beer buzz. Just make sure you get 100% agave tequila (none of that Jose Cuervo BS).

Key Point: Careful On The Chaser!

If you’ve switched most of your beer drinking habits over to drinking hard, congratulations, you are on the right track. However, don’t blow your progress by choosing the wrong type of chaser! Remember to grab a chaser with close to zero calories in it, such as a diet soda, club soda, or a lime wedge.

2nd Argument: Alcohol Lowers Testosterone

The mainstream media makes alcohol out to be this dreaded “testosterone killer”, when really it’s not as bad as you’d think. I’ve added some research below to show you that moderate drinking barely effects your testosterone levels. Read on…

The Research

In a well known study conducted in 1999 (linked to below the post), men were given three beers a day for three weeks straight. The goal of the study was to see exactly how much drinking moderately would effect a guy’s testosterone. The result?

And remember, that was with guys drinking 3 drinks a day! So if you’re the type of guy that likes to have a couple social cocktails each night, your decrease in testosterone would be less than that. That study showed once and for all that a few drinks a day has barely any impact on testosterone.

Binge Drinking Hurts Testosterone A Little More

Obviously, drinking a lot of alcohol at one time WILL hurt your testosterone a bit. Even still, if you drink 120g of alcohol (which equals about 10 beers), your testosterone will only lower by 23% after your drinking binge for up to 16 hours. However, that’s BEFORE factoring in ways to boost your testosterone. If you naturally boosted your testosterone earlier that day from say, working out, fasting for at least 12 hours the night before, and/or had sex, (all just examples), your testosterone levels would average out for the day (or 24 hours period) to be close to normal.

The Bottom Line

Alcohol isn’t as bad for lean muscle as you are told. Just make sure that if you party hard, you need to train hard as well.

-Jeff

Studies referenced in this post:- Koziris LP, et al (2000). Hellerstein MK, et al (1999)

Proper Deadlift Form

In this quick video, I walk you through proper deadlift form as my brother Derek demonstrates. I hope you dig the 80′s music; last night was 80′s night and I wanted to keep the party going by putting one of my favorite 80s songs in the video. Anyways, back to getting you lean. We are gonna tighten up your deadlift technique in 5 easy steps:

1. Roll the bar above your laces

2. Grab the bar with an over, under grip

3. Straighten your back and sit back to build tension in your hamstrings

4. Keep your eyes and chest up

5. Push through your heels and pull the bar up!

Let me know in the comments below if you deadlift, or if you dig the 80s!

Keep rockin-

Jeff

The 1 Set Strength Workout (Weighted Chinups Demo Inside)

Let’s talk about getting you strong fast.

In this short post, I’m gonna give you a strength workout that will shoot your strength through the roof in a matter of weeks!

The Benefit of Strength Training

As you know, I always like to have a strength element to any type of lean muscle workout I do. And although strength training won’t give you the biggest muscles, it will give you the best muscle tone. Remember we are trying to get lean here; we’re not trying to look like meatheads!

Why’s It Called The 1 Set Workout?

It’s because you will only be doing 1 work set per exercise per workout! After 3-5 warmup sets, you will work up to a 3 rep max on an exercise and then STOP the exercise after that set (or after you’ve done the heaviest 3 rep set you can do).

Why Just 1 Work Set?

Simple: it’s a lot easier to put all of your intensity into 1 set than two or 2 sets! We are going for maximum intensity here. The point of these workouts is to stimulate muscle growth and increase strength, and then get out of the gym to recover for the next workout. These super intense low rep sets drain your CNS (central nervous system), which plays a big role in your strength development. Simply put, if you fry your CNS from doing too much work, your strength will decrease.

Why Just 3 Reps Per Warmup Set?

Strength training warm up sets should not fatigue the muscle. They are meant to warm up the Central Nervous System get the muscle and soft tissue ready to handle the heavy weight. 3-5 warm up sets of 3 reps will allow you to warm up to the heavy weight without fatiguing (and weakening) your muscle in the process.

3 Second Negative Per Rep

3 rep sets are usually thought of as “power sets” because they don’t last long (usually 3-7 seconds). However, I want you to do them with a controlled 3 second negative (lowering) and 1 second positive (lifting) to extend the time under tension to 12 seconds and therefor make it into a strength set:

I’ve found that 3 rep sets with a long controlled negative (lowering of the weight) increase strength faster than the universally prescribed 4-6 reps.

The 1 Set Workout Guidelines:

Since these workouts are so low volume, we are gonna be able to workout more times during the week. So we are gonna workout 5-6 days a week with a rotating 3 day on, 1 day off schedule. Below are the guidelines for each workout:

The Strength Workout Exercises

Perform just one or two exercises a day and hit them HARD!

Day 1: Bench Press

Day 2: Chinups / Deadlifts

Day 3: Squats / Military Press

Day 4 Off

Weighted Chinups Demo Video

In the video below I take you through a full workout using the top set technique on weighted chinups. Check it out!

1st Warmup Set: 35lb, 3 reps w/ 3 second negative

Wait 2-3 min

2nd Warmup Set: 70lb, 3 reps w/ 3 second negative

Wait 2-3 min

3rd Warmup Set: 95lb, 3 reps w/ 3 second negative

Wait 2-3 min

WORK SET: 120lb, 3 reps w/ 3 second negative (got it successfully so I thought I could go heavier and get another 3 rep set)

Wait 2-3 min

Bonus Work Set: 125lb 2 reps w/3 second negative (didn’t get the 3 reps I was looking for)

And that was the whole weighted chinups workout! Short and intense. When training for strength, less is more.

Hope you liked that post! Lemme know in the comment section below if you’ve found a great way to increase strength fast or had questions about the post! Get strong and get toned.

Jeff

7 Tips To Party Harder (And Smarter)

How To Drink And Stay Lean

I’m gonna show you how to be a drinking expert and have the best buzz at the party. This is something you won’t read in any other fitness guide. Unlike the other fitness experts, I’m telling you to KEEP your Party Lifestyle. While we know that alcohol is a toxin and doesn’t belong in your body, we can’t deny the fact that alcohol plays a big role in society. Think about every social setting you’ve been in; I’d bet that alcohol was present at over 75% of them. Alcohol is not going anywhere, so thinking that you won’t drink while trying to get lean is unrealistic.

Don’t get me wrong; there’s nothing wrong with not drinking. But if you’re a young guy or girl at a party, you don’t wanna be the weirdo in the corner drinking water every night watching everyone else have a great time. You WILL get made fun of and you’ll probably look sketchy. Besides, what’s the point of looking good if you can’t enjoy yourself?

However, before we can have our fun, we first gotta address the reality of drinking. In Sun Tzu’s famous book “The Art of War”, the ancient Chinese philosopher says “know your opponent before you do battle with him”. In this case, alcohol is our opponent, so let’s know more about him:

It’s Not Your Fault

I’m gonna say that this weight gain is not young people’s fault. In fact, I’d say we can thank alcohol education for the extra pounds. Have you ever noticed that their way of “educating” people on alcohol is by saying: don’t drink?

Newsflash, young people like to have a good time. They are gonna party, and they are gonna drink. Telling a young person not to drink is like telling your shit not to stink.

People Suck At Drinking!

Here’s the deal: It takes most people 5 years to become an expert at something. Well by the time most people are in college, they’ve been drinking for AT LEAST 5 years, yet they still suck at drinking!

We still manage to get hangovers, throw up in friend’s cars, piss people’s beds, and make poor decisions. Heck, we still blackout and hook up with the 4ft chubby bartender Juanita behind Barley House on a Tuesday night (sorry Derek). Here’s my point, it’s time we got better at drinking!

The truth is, alcohol is bad for your body, but you can minimize its effects by following the advice I give you. I’m gonna show you how you can have fun and still get lean. I know we’ve been hammering the points why alcohol is bad, so let me give you some encouragement that you CAN keep your party lifestyle:

Hell ya! That is one of my favorite facts. Right now I’m gonna give you some quick tips to get you started on getting lean and partying as much as you want.

Quick Tip #1: Save Calories For The Night

This tip is about allowing yourself drinking calories for the nighttime and still staying lean. If you know you’re gonna be partying on a certain night, try to estimate how many drinks you’ll have. Then multiply the number of drinks you’d have by 100 (the average calories in a typical drink). This number you find will be the number of calories you want to save for the nighttime.

Subtract your Saved Calories from your Maintenance calories (click here if you need help finding your maintenance calories) to see how many calories you can allow yourself to eat that day.

Example: Say my Maintenance Calories were 2800 calories per day and I wanted to have 5 drinks on a Tuesday night.

Maintenance Calories – (# of Drinks)(100) = Calories I can eat that day

2800 – 500 = 2300 calories.

So during the daytime Tuesday you could eat 2300 calories, then that night drink 500 “cocktail” calories, and still not gain any weight. However, if you were trying to lose fat during this time too, you would have to subtract additional calories to create your calorie deficit.

Quick Tip #2: How To Find YOUR Perfect Buzz

Yes, the “perfect buzz” does exist. I’m gonna show you how to find yours. Here’s the deal: for most people, it takes between 3 and 7 drinks (depending on your weight, metabolism, drinking tolerance, etc) to get a good buzz on. This “perfect buzz” area is technically called the “Euphoria stage”.(In case you have a breathalizer and want the exact numbers for this Euphoria stage, it’s a BAC between .03 and .12.) So next time you party, take some social shots or play a couple games of beer pong to get your buzz on.

(In quick tip #4, I’ll show you how to keep this perfect buzz going all night!)

Quick Tip #3 Knowing When To Pump The Brakes

When your BAC goes past .12, the fun starts to go downhill. Common symptoms of this stage include impaired judgement and perception (Beer Goggles) and a loss of coordination. So, if you start losing your balance on the dance floor or start feeling a little like Hellen Keller (impaired hearing or vision), it’s time to pump the brakes on the drinking and let your body fall back into that Euphoria stage.

Quick Tip #4 : Let The Good Times Roll

As soon as you hit a good buzz, drink 1-2 drinks an hour for the rest of the time you’re partying to keep your perfect buzz going. Why? Because the average person metabolizes 1-2 drinks an hour.

Quick Tip #5: Drink Hard To Stay Lean

The type of alcohol you drink has a huge effect on how lean you can become while still partying as much as you want. My advice? Drink mostly hard alcohols like vodkas, tequilas, and rums. Beers have on average 120 calories, while shots have around 80. Those extra calories add up fast! For example, 10 beers would set you back 1200 calories! On the other hand, 10 shots would only set you back 800. Of course, that’s not including chasers. For chasers, go lime, diet soda, or be a bad ass and skip the chaser.

Quick Tip #6: Drink The Good Stuff

While it’s the ethyl alcohol (ethanol) that get’s you drunk, it’s the congeners and the sugars that give you the hangover. “Congeners” are alcohol impurities, and they give most of the flavor, smell, and appearance to alcoholic drinks.

Remember this: “The worse the alcohol, the worse the hangover”. this is because cheaper alcohols aren’t purified and distilled as much as the nicer alcohols, so therefore they have a bunch of congeners (impurities). On the other hand, nicer alcohols are distilled a bunch of times (for example: Grey Goose is distilled 5 times, and doesn’t give as bad of hangovers as, say, Popov).

Quick note: if you want to know all the distillation information on the most popular vodkas (and therefore drink smarter), I’ve included it in the Vodka Report that you can access in the Lean Lifestyle Inner Circle. You can join the Inner Circle here!

Quick Tip #7 Stay Away From Sugar

Ever wonder why your hangover is way worse when you have a few sugary cocktails the night before? It’s because your body breaks down sugar through the same pathways as it breaks down alcohol. These main passageways are the kidneys and liver, and the more backed up they are, the longer the toxins are in your body. The longer the toxins are in your body, the more likely you are to have a hangover the next morning.

Bottom Line: minimize the sugary cocktails to minimize the hangover.

Those Tips Should Get You Started In The Right Direction

I could keep going, but those 7 tips should get you started in the right direction. However if you want the FULL guide on how to drink and stay lean, you can now learn all my secrets I’ve learned over the years, including some gems I learned bar-tending in New York as well as working for a high end vodka company. You can learn all these secrets for FREE when you join The Lean Lifestyle Inner Circle. In fact, members get access to my 6 part How To Drink and Stay Lean video series JUST FOR JOINING! So if you haven’t joined yet, you can join the Lean Lifestyle Inner Circle here!

Last, train hard, party harder! Your training should improve your life, not consume it.

Jeff