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Ebook About Never do cardio. Forget sit-ups. Eat when you want but don’t snack. Breakfast? Who needs it. Spend less than two hours a week in the gym to double your results in half the time, because less is more.Sound like a reasonable diet and exercise advice? To most people, it doesn’t. But as crazy as it sounds, these statements are part of the winning formula behind Martin Berkhan’s controversial Leangains method—as evidenced by hundreds of clients and thousands of success stories from Leangains devotees all over the world.The Leangains Method: The Art of Getting Ripped. Researched, Practiced, Perfected is the definitive fat loss manual and body transformation plan for people who are tired of gimmicks, BS, and the same old spiels they’ve heard countless times before. Tired tropes like “Eat Breakfast Like a King, Lunch Like a Prince, and Dinner Like a Pauper,” conventional “wisdom” about our eating habits and other nonsensical beliefs has no place in this book - but they are dealt with accordingly, which is to say that The Leangains Method is the perfect gift for the dabbler who can’t tell right from wrong and is highly educational for beginners or scholars alike.Conceived and outlined on www.leangains.com over a decade ago, the Leangains diet is commonly known as the “16:8" diet in mainstream media. The popular diet that shook the foundation of the fitness industry, kickstarted the intermittent fasting craze and caused a nutritional paradigm shift has been plagiarized more than any other diet in recent history. But its secrets have eluded everyone, and its efficiency has never been reproduced. Until now. And when its elusive creator pulls the curtain apart and reveals the treasured terroir of the Method, you will bask at its flavors and laugh at its imitators. Rest assured.People are often told that there are no secrets left. That statement was wrong a decade ago when Martin Berkhan introduced intermittent fasting and made breakfast skipping a thing. And in The Leangains Method: The Art of Getting Ripped. Researched, Practiced, Perfected he does it again. But he doesn’t make these outlandish claims casually, and skeptics will be delighted to know that the book and its methods are fully referenced, evidence-based, and peer-reviewed by fitness industry watchdog Alan Aragon.The Leangains Method: The Art of Getting Ripped. Researched, Practiced, Perfected is chock-full of insider secrets and cutting-edge science revealed for the very first time. You’ll learn why a calorie isn’t a calorie, and how to use this knowledge to your advantage. You’ll be taught the ingredients of the most efficient legal fat-burning stack in existence—and, should you decide to use it, be able to accelerate fat loss by up to half a pound per week. After that and much more, you’ll witness the unveiling of the greatest diet secret of them all. The magic bullet, the one thing that makes all the difference. Don’t listen to what they say. It exists.The Leangains Method: The Art of Getting Ripped. Researched, Practiced, Perfected is the alpha and omega of fat loss, conceived at the crossroads of lived experience and brutal honesty, the everyday practicalities of dieting, and the bleeding edge of science. It’s a body transformation plan that reaches beyond bodies and into minds, perceptions, and priorities.Its author makes a single promise. You’ve never read a book like this before, and you’ll never read its like again.Author’s note: The Leangains Method extols the benefits of a high-protein diet, and the nutritional recommendations in the book reflect this. It’s therefore unsuitable for vegans and—to a lesser extent—vegetarians. A basic grasp of nutrition is also advised before purchasing this book; you should know how to count calories and understand the difference between fat, protein, and carbohydrate.Book The Leangains Method: The Art of Getting Ripped. Researched, Practiced, Perfected. Review :
I want to start by saying that this book is good for someone that is new to fitness and nutrition because Martin explains the caloric value of protein/carbs/fat and how it's metabolized. He also tells you what to eat, how to set up your macros, how to track what you eat, gives you a beginners guide to lifting, and sets you up with some expectations management. Technically, anyone (particular a beginner) can pick this book up and follow it to the letter and I have no doubt they'll start losing weight; the challenge is adherence.The book covers the thermic effect of food quite well and how a gram of protein is 4 calories but we metabolize 3, although it ultimately does nothing for how we track our food or implement thermogenesis into our lives. He just uses this as the basis for recommending we eat 60% of our calories from protein (300 grams on a 2,000 calorie diet), then goes on to recommend we eat 2 lbs of vegetables. So lean meat and vegetables, that's his grand diet advice. He also wants us to take a 100-200mg caffeine pill every 2 hours. Good luck adhering to that and I also find the caffeine advice in particular to be irresponsible. This is clearly a diet book and not a lifestyle book.My last couple of issues: Martin is THE most judgmental person in the fitness industry and this book just confirmed that. For example, he insults the average gym goer as uninformed idiots with no idea what they're doing. Why the insult? He does this throughout the book and it was off-putting for me. The other issue is Martin practically abandoning his "secret sauce" which is the 16:8 intermittent fasting. It's not part of the leangains method, it's merely optional here. He covers fasting briefly but not the benefits. For example, he doesn't mention what the studies show about HGH on a fast and how that helps with muscle repair, and he even unwisely tells people they can drink up to 60 calories of coffee creamer on a fast which breaks a fast. He also recommends BCAAs if training fasted but again, this breaks a fast. He founded the 16:8 protocol but he's not a credible source for more information on it anymore with that type of advice.If you're looking for a diet to go on and you're new to fitness then this might be a good book for that. If you're already well informed about nutrition then there is nothing worth reading here. Ah, the Leangains drama eventually culminates with the long awaited book. Internet figting championships about the Magic Bullet of the Intermittent Fasting subsided a while ago, but it’s still nice to see Martin Berkhan finally growing up and producing something tangible.I pre-ordered the book the moment I got the email from Martin. I finished it in two days. My impressions are mixed, and the prevailing feeling is disappointment.In the book about fat loss Martin’s personal story is mildly interesting. At some point he admits his ego taking the upper hand, but then degrades to the patronizing and arrogant rants, such as: “Unfortunately, the days of mentorship are long gone. Now, we live in the age of distraction and façade – there’s too much of everything, and with so much input, no focal point to rest your eyes on, and no man or woman to lend your attention to.” Or: “…with this book, I set out to do what no one has before: to write the book I was looking for when I needed it the most, the Beyond Brawn of fat loss.” Which, according to Martin, is “A lean book with no fluff, no gimmicks – and no fifty-page recipe section, because that’s for hacks who can’t do without them”. Sure, instead over one-fifth of it is taken by the introduction. Finally, there is this: “You deserve to fail, and I hope you do – for years, like I did. And if you knew how lucky you are to be living in this age, with this book in your possession, you’d agree with me.”Well, feeling very lucky to have this book in my possession I read on. Next couple of chapters discuss calories and Diet Induced Thermogenesis (DIT). This part is moderately interesting, there is some research in it and it makes a case for doing several things that can increase DIT and possibly make make a practical difference. But later in the book Martin says to ignore it and go about calorie counting business as usual. Besides 60% of calories having to come from protein there is no recommendation for macronutrient intake.There are statements that irritate those who know a bit more than a little about nutritional science and research. For example, “That means 175 of Average Joe or Jane’s 2,500-calorie requirement is attributes to DIT. Yet if they’d only adjust their daily macronutrient ratios, they could keep eating 2,500 calories daily and still lose 25 to 30 pounds (11.3 to 13.6 kilograms) per year. Per year, really? Does it mean that after 5 years they could lose 150 pounds? 300 pounds after 10 years?Another one: “Scales… they are full of useless functions, including a particularly abhorrent one that professes to show your body fat percentage.” There are different scales hat are doing that, and tetra-pedal ones have shown to have pretty good correlation with DEXA. Even bipedal models have good consistency and, with reservations, are useful for tracking body fat percentages.Fat loss plateaus. This is an interesting topic. One could talk of metabolic adaptations in response to reduced intake and weight loss. Or even discuss various tweaks used by bodybuilders since the dawn of this sport to overcome it – refeeding days, reverse dieting, to name a couple. No, apparently plateaus don’t exist.I understand that with Leangains method there is no bulking or cutting phases. However, if one wants to increase his muscle mass there has to be positive caloric balance. What to do then?The section on exercise is ok if you haven’t ever worked out. Is Reverse Pyramid Training the best method for getting lean? I think a lot of coaches around there would disagree.Recipe section contains couple of useful recipes. Again, something catches your eye straight away if you ever counted calories. Late-night classic recipe uses 500 g of cottage cheese and some berries. The numbers below tell you that it gives you 407 calories. According to most sources cottage cheese has 100 calories per 100 g, so how come? Maybe the recipe uses low fat version? Then say so. But in that case how does it tie up with the recommendation not to use processed food?Eventually we get to the Leangains Guide 2.0. The first paragraph states: “…the official blueprint for 16:8 fasting. Invented in 2006 by yours truly, it’s the oldest version of intermittent fasting…” Wrong again. In 2006 Bert W.Herring published his book “The Fast-5 Diet and the Fast-5 Lifestyle”. In the introduction he says that he has been using this method since 1995, for 10 years.Ok, I probably keep picking on small things, but help me out, as this is important. Location 2365. Estimation of calories for training days. The formula:Intake + 7.5 percent = 2,000 x 1,0925 = 2,150 calories.If you bother to pick up a calculator the result is 2,180. Of course, because multiplying by 1,0925 adds 9,25 percent, not 7.5. A difference of 30 calories means nothing, but it is sloppy. The formula for non-training days says 2,000 x 0,0925 = 1850 calories. Oops, my calculator shows the result of 185 calories instead. Of course, this is the error of placing the coma one digit wrong. But this again is sloppy and creates the impression that the author was rushing the book.It is emphasized several times in the book that one must choose whole foods and avoid the processed ones. In fact, the whole chapter is devoted entirely to the origination of the IIFYM acronym. Fair enough. But there is only one reference in the entire book SB Barr et all) that points to the study that supports the idea that “clean” foods are superior in the context of fat loss. Even then, even the authors of the study caution against generalising the results. In any case, this is an interesting and important topic that deserves more detailed discussion. This is what you call missed opportunity.You may wonder why I am wasting my time with writing such a long and detailed review. I don’t have anything personal against Martin Berkhan. I simply dislike the unsubstantiated hype. A book is different from a blog. There wasn’t much information on the blog to start with anyway, which is ok, because a blog is a diary, a place to spill your thoughts and to attract likeminded audience. The book , on the other hand, is a more structured work and is expected to cover the subject at hand. And if the book claims to be based on science and research then certain standards must be maintained: it has to be systematic, avoid cherry picking and the author has to have the ability to properly interpret the studies. Not to mention to check his formulas at least twice.Regretfully, I cannot recommend this book for purposes other than mild entertainment, if you are into life stories of personal trainers. There is literally nothing new, and what remains hasn’t been covered particularly well. I am well aware of the following Leangains and Martin have and get the enthusiasm of the readers. But the book simply doesn’t deliver. If you want thorough and well researched texts on fat loss and building muscle pick up Fat Loss Bible by Anthony Colpo of Bigger Leaner Stronger (and the Beyond sequel) by Mike Mathews. Read Online The Leangains Method: The Art of Getting Ripped. Researched, Practiced, Perfected. Download The Leangains Method: The Art of Getting Ripped. Researched, Practiced, Perfected. The Leangains Method: The Art of Getting Ripped. Researched, Practiced, Perfected. PDF The Leangains Method: The Art of Getting Ripped. Researched, Practiced, Perfected. Mobi Free Reading The Leangains Method: The Art of Getting Ripped. Researched, Practiced, Perfected. Download Free Pdf The Leangains Method: The Art of Getting Ripped. Researched, Practiced, Perfected. PDF Online The Leangains Method: The Art of Getting Ripped. Researched, Practiced, Perfected. Mobi Online The Leangains Method: The Art of Getting Ripped. Researched, Practiced, Perfected. Reading Online The Leangains Method: The Art of Getting Ripped. 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