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Intermediate Female LEAN 2.0
SECTION 1 - GETTING STARTED (DO NOT SKIP!)
Watch this video to the end. It’s VERY important.
Nutrition: Getting Started
Download Your (Powerfully Effective) Workouts
3 Essential Tools To Track Progress
How To Win $1000 Cash/Month & More
The BWS Private Community: You’re Not Alone
Refer friends and family and earn $$$
Next Steps
SECTION 2 - NUTRITION: The Key To Your Success (CORE)
The Basics: Ignore Everything & Focus On These 2 Things
How To Make Tracking Calories Easy, Quick, & Flexible
The BWS Pocket Coach: Your Secret Weapon
The BWS Pocket Coach: How To Setup & Use It
Undereating: Signs That Your Calories Have Been Too Low
“What Do I Eat?!”: Food Swaps, Calorie Specific Meals, & More
Meals Database
Next Steps: Improving your Consistency
FAQ (Don’t Skip Me!)
SECTION 3 - TRAINING: Train Smarter, Not Harder (CORE)
The BWS Training Methodology
Workout Database
Warm-Up Routine: Optimizing It
Proper Exercise Form: More Gains, Less Injury
Intensity: Are You Training Hard & Heavy Enough?
Progressive Overload: The Key To Making You Stronger
Mind-Muscle Connection: Activating the RIGHT Muscles
Next Steps: Consistency & Progression
FAQ (Don’t Skip Me!)
SECTION 4 - CARDIO: Speeding Up Fat Loss (CORE)
The Easiest Exercise To Lose Fat Faster
Next Steps: Take More Steps!
FAQ (Don’t Skip Me!)
SECTION 5 - Putting It All Together (CORE)
Your Weekly Cheat Sheet
SECTION 6 - EXERCISE TUTORIALS
About This Section
Chest Exercises
Back Exercises
Arms Exercises
Shoulder Exercises
Lower Body Exercises
Abdominal Exercises
SECTION 7 - ADDITIONAL RESOURCES: Nutrition
Supplements: The Icing On The Cake
Weekly Meal Plans: Meal Planning Made Simple
High Volume Food Hacks: More Food, Less Calories
Treat Meals: Your Weekly Indulgence
5-Minute Meal Recipes
30-Minute Meal Prep Guide
Budget-Friendly Meal Plan
Menstruation: How To Modify Your Plan
Carbs & Fats: Optimizing Nutrition
How To Structure Your Pre-Workout Meal
Sweet Tooth Hacks
Fat Loss Plateaus: Overcoming Them
Eat More To Lose More: Diet Breaks & Refeed Days
Weekends & Social Events: Use This "Calorie Hack"
Building Balanced Plates: The Key To Long Term Success
Mindful Eating: Changing Your Eating Behavior
Hydration: The Most Neglected Element of Nutrition
Sleep: More Important Than You Realize
Travel Guide: Staying On Track
Alcohol Guidelines: Keep Your Social Life
SECTION 8 - ADDITIONAL RESOURCES: Training
⏱ Time Saving Workouts: Same Gains, Half The Time
Ab Workouts: Building Your Abs
Advanced Muscle Building Techniques: Lengthened Overload
Optimizing Rest Days: Mobility & Prehab
Deload Weeks: Better Recovery = Better Gains
Exercise Order: Prioritizing Certain Muscles
What To Do On “Bad Workout” Days
🏋 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 Intermediate Strength Targets
Section 12 - WHAT'S NEXT: Accelerate Your Results
2 Ways To Continue Progressing From Here
Disclaimer
Disclaimer
The Decision: Build Muscle OR Maintain Your Results?
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