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Beginner Female LEAN 2.0
SECTION 1 - GETTING STARTED (DO NOT SKIP!)
Watch this video to the end. It’s VERY important. (5:07)
Nutrition: Getting Started (1:55)
Download Your (Powerfully Effective) Workouts (2:53)
3 Essential Tools To Track Progress (1:23)
How To Win $1000 Cash/Month & More (3:01)
The BWS Private Community: You’re Not Alone (1:01)
Refer friends and family and earn $$$
Next Steps (2:24)
SECTION 2 - NUTRITION: The Key To Your Success (CORE)
The Basics: Ignore Everything & Focus On These 2 Things (3:56)
How To Make Tracking Calories Easy, Quick, & Flexible (16:10)
The BWS Pocket Coach: Your Secret Weapon (2:33)
The BWS Pocket Coach: How To Setup & Use It (16:12)
Undereating: Signs That Your Calories Have Been Too Low (3:55)
“What Do I Eat?!”: Food Swaps, Calorie Specific Meals, & More (19:12)
Meals Database
Next Steps: Improving your Consistency (3:46)
FAQ (Don’t Skip Me!)
SECTION 3 - TRAINING: Train Smarter, Not Harder (CORE)
The BWS Training Methodology (7:21)
Workout Database
Warm-Up Routine: Optimizing It (6:47)
Proper Exercise Form: More Gains, Less Injury (3:23)
Intensity: Are You Training Hard & Heavy Enough? (2:41)
Progressive Overload: The Key To Making You Stronger (11:35)
Mind-Muscle Connection: Activating the RIGHT Muscles (10:06)
Next Steps: Consistency & Progression (2:25)
FAQ (Don’t Skip Me!)
SECTION 4 - CARDIO: Speeding Up Fat Loss (CORE)
The Easiest Exercise To Lose Fat Faster (6:22)
Next Steps: Take More Steps! (0:54)
FAQ (Don’t Skip Me!)
SECTION 5 - Putting It All Together (CORE)
Your Weekly Cheat Sheet (2:27)
SECTION 6 - EXERCISE TUTORIALS
About This Section
Chest Exercises (19:34)
Back Exercises (13:10)
Arms Exercises (10:37)
Shoulder Exercises (14:51)
Lower Body Exercises (63:41)
Abdominal Exercises (13:26)
SECTION 7 - ADDITIONAL RESOURCES: Nutrition
Supplements: The Icing On The Cake
Weekly Meal Plans: Meal Planning Made Simple (2:43)
High Volume Food Hacks: More Food, Less Calories (4:29)
Treat Meals: Your Weekly Indulgence (3:24)
5-Minute Meal Recipes
30-Minute Meal Prep Guide (9:59)
Budget-Friendly Meal Plan
Sweet Tooth Hacks (2:22)
Menstruation: How To Modify Your Plan (4:16)
Fat Loss Plateaus: Overcoming Them
Building Balanced Plates: The Key To Long Term Success (4:01)
Mindful Eating: Changing Your Eating Behavior (2:43)
Hydration: The Most Neglected Element of Nutrition (2:53)
Sleep: More Important Than You Realize (4:31)
Travel Guide: Staying On Track
Alcohol Guidelines: Keep Your Social Life
SECTION 8 - ADDITIONAL RESOURCES: Training
⏱ Time Saving Workouts: Same Gains, Half The Time (3:32)
Ab Workouts: Building Your Abs (2:42)
Gymtimidation: It’s Not As Scary As You Think (4:26)
Gym Terminology 101 (5:57)
Optimizing Rest Days: Mobility & Prehab
What To Do On “Bad Workout” Days (3:46)
🏋 Strength Plateaus: Breaking Through
SECTION 9 - MEASURING PROGRESS
“When Will My Abs Show and How Much Will I Weigh?”
Tracking Fat Loss: It’s Not Just About Weight!
SECTION 10 - What To Do AFTER A Fat Loss Phase: Build Muscle OR Maintain
The Decision: Build Muscle OR Maintain Your Results?
How To Maintain Your New Physique
How To Transition To A “Muscle Building” Phase
How Fast Your Muscles Should Grow & How To Measure It
SECTION 11 - STRENGTH GOALS FOR THIS PROGRAM
Your Beginner Strength Targets
Section 12 - WHAT'S NEXT: Accelerate Your Results
3 Ways To Continue Progressing From Here (4:20)
Disclaimer
Disclaimer
The Basics: Ignore Everything & Focus On These 2 Things
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