At SET FOR SET, we try to attach individuals with the most effective possible weight loss program and workout program matching their unique health and fitness goals. Too often, women find themselves crash weight-reduction plan, that only makes them feel starved without losing fat.
Among the finest workout programs designed for girls may be present in the nutrition book, “Thinner Leaner Stronger: The Easy Science of Constructing The Ultimate Female Body.”
The Thinner Leaner Stronger program focuses on resistance training and proper nutrition to assist create a toned physique. This system is derived from a preferred workout book and may provide help to construct muscle or lose fat.
In this text, we’ll explain how this system works, including sample workout routines and weight loss program plans to provide help to pack on lean muscle.
Table Of Contents
- What Is The Thinner Leaner Stronger Workout?
- Thinner Leaner Stronger Workout Basics
- Thinner Leaner Stronger Workout: 3 Day Split
- Thinner Leaner Stronger Workout: 4 Day Split
- Thinner Leaner Stronger Workout: 5 Day Split
- Nutrition & Suggestions
- Results & Testimonial from People on Reddit
- FAQs
What Is The Thinner Leaner Stronger Workout?
The Thinner Leaner Stronger (TLS) workout program was created by Micheal Matthews, a well known fitness author and entrepreneur.
Michael Matthews exploded when his fitness book “Larger Leaner Stronger: The Easy Science of Constructing The Ultimate Male Body,” was published in 2011. In his biography, Michael states. “I think that every one can achieve the body of his or her dreams, and I work hard to present everyone that probability by providing workable, proven advice grounded in science, not a desire to sell phony magazines, workout products, or supplements.”
One yr later in 2012, he released a follow-up workout book designed specifically for girls, “”
This system is split into two parts, including eight weeks of resistance training and one week of rest to arrange your body for the subsequent cycle.
The workouts include cardio and progressive overload resistance training, where you regularly increase the burden of the exercises over time.
Michael Matthews stresses the importance of regularly increasing the load to advertise muscle growth. Nutrition is an equally vital a part of this system since the body requires a bodybuilding weight loss program high in protein to recuperate from the extreme workouts.
Thinner Leaner Stronger Workout Basics
This system could be very flexible in that you could decide to do a three-, four-, or five-day split, with workouts starting from 45 to 70 minutes.
The variety of days you’re employed per week is totally optional, but the choice should rely on your experience level and availability. Michael Matthew often recommends that beginners start with the 3-day split for Thinner Leaner Stronger.
The workouts are divided into major muscle groups comparable to lower body, upper body, and core.
It focuses on compound, multi-joint exercises and functional training. Functional training is a sort of strength training that focuses on preparing the body for each day activities outside the gym.
The seven basic functional training movements are and.
Resistance training workouts in TLS Workout Program all follow the identical pattern and have:
- A lightweight warmup
- Two to 3 muscle groups per workout
- 8-10 reps of heavy resistance for compound exercises
The heavy compound exercises should all the time be performed first while you may have probably the most energy.
You need to take two to 3 minutes between sets to rest, as you ought to be lifting as heavy as possible.
The previous few exercises of a training day are isolation exercises, that are done at higher reps, within the 12-20 range. These exercises help with muscle definition and construct endurance. They’re done with sixty to ninety seconds of rest time max.
Each workout should start with light cardio, followed by dynamic stretching (energetic stretching) for the body parts you might be exercising.
You need to even have a cool down at the top of static stretching or common stretches where you hold the position for several seconds.
Here is a terrific 10 minute dynamic workout (Youtube) we made that you could follow along to.
Summary of the above info:
| Program Structure |
|
| Workout Pattern (TLS Program) |
|
| Rest Periods |
|
Thinner Leaner Stronger Workouts: 3 Day Split
- 5-10 minutes of sunshine cardio (cycling, jogging, jumping jacks)
- Dynamic stretching for the upper body (arm circles, shoulder rolls)
- Dynamic stretching for the lower body (leg swings, hip circles)
Cool Down:
- 5-10 minutes of static stretching
| Day | Focus | Exercises and Sets x Reps |
|---|---|---|
| Day 1 | Lower Body (Legs and Glutes) |
|
| Day 2 | Rest/Lively Recovery | Optional: light cardio, yoga, stretching, etc. |
| Day 3 | Upper Body Push and Core |
|
| Day 4 | Rest/Lively Recovery | Optional: light cardio, yoga, stretching, etc. |
| Day 5 | Lower Body and Pull (Legs and Back) |
|
| Day 6 | Rest/Lively Recovery | Optional: i.e. light cardio, yoga or stretching |
| Day 7 | Rest Day | Rest Day! |
Thinner Leaner Stronger Workout: 4 Day Split
- 5-10 minutes of sunshine cardio (cycling, jogging, jumping jacks)
- Dynamic stretching for the upper body (arm circles, shoulder rolls)
- Dynamic stretching for the lower body (leg swings, hip circles)
Cool Down:
- 5-10 minutes of static stretching
| Day | Focus | Exercises and Sets x Reps |
|---|---|---|
| Day 1 | Lower Body (Quads, Calves) |
|
| Day 2 | Upper Body (Chest, Triceps) |
|
| Day 3 | Rest/Lively Recovery | Optional: i.e. Light cardio, yoga, stretching |
| Day 4 | Lower Body (Hamstrings, Glutes) |
|
| Day 5 | Upper Body (Back, Biceps) |
|
| Day 6 | Rest/Lively Recovery | Optional: Light cardio, swimming, cycling, walking |
| Day 7 | Rest Day | Rest day! |
Thinner Leaner Stronger Workout: 5 Day Split
- 5-10 minutes of sunshine cardio (cycling, jogging, jumping jacks)
- Dynamic stretching for the upper body (arm circles, shoulder rolls)
- Dynamic stretching for the lower body (leg swings, hip circles)
Cool Down:
- 5-10 minutes of static stretching
| Day | Focus | Exercises and Sets x Reps |
|---|---|---|
| Day 1 | Lower Body (Legs and Glutes) |
|
| Day 2 | Push and Core |
|
| Day 3 | Pull |
|
| Day 4 | Upper Body and Core |
|
| Day 5 | Lower Body (Legs and Glutes) |
|
| Day 6-7 | Rest or Lively Recovery | Take two days off. You may do rest days or “energetic” rest days with light cardio, yoga or stretching, etc. |
Note: While you can break up your rest days otherwise, we recommend this format as Day 1 and Day 5 are each lower body days and two days of rest between as of late is right. Nevertheless, in case your work-life schedule gets messy any given week, you possibly can rotate workouts forward or alter the schedule that week to accommodate.
Thinner Leaner Stronger Nutrition
This workout program involves exhausting strength training workouts, so you will need to follow a bodybuilding weight loss program to recuperate and construct lean muscle properly. Sadly, several programs call for crash weight-reduction plan, where you drastically decrease calorie intake. The issue with these diets is that you just always feel starved and haven’t any energy to exercise.
With the Thinner Leaner Stronger program, you may have flexibility in what kinds of foods you possibly can eat so long as you hit your macros with nutrient-dense foods. While technically no food is off-limits in the event you hit your macronutrient goals, it’s best to persist with clean eating.
The weight loss program is predicated on large amounts of lean protein, whole-grain complex carbohydrates, and healthy fats. Your macronutrient breakdown will rely on your goal and current weight.
Standard Cutting Food regimen Protocol:
- 1.2 grams of protein per pound of body weight
- 1 gram of carbohydrates per pound of body weight
- 0.2 grams of fat per pound of body weight
For instance, a 140-lb woman’s each day macro breakdown could be 170 grams of protein, 140 grams of carbs, and 30 grams of fat per day, for roughly 1,510 calories each day.
Nevertheless, the protocol changes barely for heavier individuals with more fat to lose. When you are considered moderately obese (30% body fat or more), this system is:
- 0.8 grams of protein per pound of body weight
- 0.6 grams of carbohydrates per pound of body weight
- 0.3 grams of fat per pound of body weight
For instance, a 180-lb woman’s each day macro breakdown could be 145 grams of protein, 100 grams of carbs, and 50 grams of fat per day, for roughly 1,430 calories each day.
Women primarily focused on muscle gain and constructing a robust body should follow the bulking weight loss program protocol.
Standard Bulking Food regimen Protocol:
- 1 gram of protein per pound of body weight
- 2 grams of carbohydrates per pound of body weight
- 1 gram of carbohydrate per kilogram (2.2 lbs) of body weight post-workout
- 0.4 grams of fat per pound of body weight
To learn more about nutrition plans and the best way to track calories, try our article The whole lot You Need To Know About Counting Macros.
Thinner Leaner Stronger Suggestions
Listed here are some tricks to provide help to maximize your fat loss and muscle gain on the TLS program.
- Stay Hydrated: Drink loads of water throughout the day. This system recommends drinking ¾ to at least one gallon of water a day.
- High protein weight loss program: Deal with high-protein foods to assist construct lean muscle.
- Avoid junk foods: Prioritize nutrient-dense foods and avoid processed foods to assist with fat loss.
- Portion control: Portion control is critical. That you must be at a caloric deficit to drop a few pounds, so don’t think you possibly can eat more simply because you exercised.
- Make workouts count: Wasting ridiculous amounts of time within the gym is counterproductive. Only the primary few exercises require two minutes or more of rest between sets. The remaining ought to be 60-90 seconds between sets.
- Add cardio exercise for cutting: The TLS program is primarily centered on muscle-building workouts, with heavy weights for mid-range reps. Add not less than one cardio exercise per week to shed a number of extra kilos.
- Flexibility: Be certain to regulate your calorie intake based in your goals, current body weight, and response to the weight loss program.
- Protein Powder: Protein powder is certainly one of the must-have fitness supplements that’ll prevent from missing a meal or not hitting your macro goals.
Results & Testimonial from People on Reddit
We have scoured the depths of Reddit to assemble real-life testimonials and results from users who’ve experienced the ‘Thinner Leaner Stronger’ program. These insights come directly from individuals who’ve launched into this fitness journey, offering a real and unfiltered perspective on this system’s effectiveness, challenges, and transformations.
Through their shared experiences, you will gain a greater understanding of what to anticipate and the way this program has impacted the lives of real people committed to achieving their fitness goals.
1. Experience/results with Thinner Leaner Stronger (TLS)
Here’s a summary of a Reddit thread discussing experiences and results with the Thinner Leaner Stronger program:
Original Poster: The user is latest to weightlifting and has been doing at-home workouts with light dumbbells. They have been creating their very own program but are considering established programs like Strong Curves and Thinner Leaner Stronger (TLS), with a preference for TLS. They’re looking for advice on TLS for each aesthetic and strength goals.
- Response 1 (u/soundsbetterinmyhead): This user had a positive experience with TLS, finding it difficult and effective, especially with progressive overload. They’ve written an in depth progress report about their journey.
- Response 2 (u/shejzhG265): Although they didn’t keep on with TLS long enough for a significant transformation, they found it helpful in breaking through a plateau. They were surprised by the progress made with this system’s lower volume, noting particular improvement in squats.
- Response 3 (u/the_efficient_baxter): The user explains that TLS focuses on progressive overload with an 8-12 rep range for many exercises. They mention that many ladies within the subreddit have had positive experiences with TLS, including a dumbbell-only version done at home which resulted in strength gains.
- Follow-Up (u/HappyNHealthy_Goal and the_efficient_baxter): A user inquires concerning the dumbbell-only version of TLS, to which the_efficient_baxter responds with a link to their workout plan adapted for dumbbells, demonstrating this system’s flexibility.
2. Thinner, Leaner, Stronger Phase 1 and a couple of experience
Here’s one other Reddit thread discussing a 39-year-old woman’s 17-week progress with the Thinner Leaner Stronger program:
Original Post (u/Hotdogbusiness_suit): The user details her fitness journey, which incorporates various training styles and programs during the last 10-12 years, and her experience with pregnancy and breastfeeding. She selected TLS for a dedicated year-long program, aiming to achieve muscle and improve strength. Initially, she followed the 5-day TLS plan but switched to a 4-day plan resulting from time constraints. She has made dietary changes to extend calorie and protein intake and has seen significant improvements in her lifts, including squats, bench presses, overhead presses, and deadlifts.
- Response 1 (u/mommagotapegleg): Discussed weight gain goals, squat progress, and the mental features of lifting heavy. Suggested incorporating pin squats for confidence in heavier lifts.
- Response 2 (u/earthspy, u/iamthispie, u/QCFeminist): Offered advice on calf exercises, provided motivation, and shared similar experiences with the TLS program.
3. Feedback Request on TLS Program
On this Reddit thread, most users shared positive experiences with strength and aesthetic improvements, though some adjusted the weight loss program to suit their needs higher. There is a general consensus on this system being effective, particularly for beginners, with some users customizing it for added intensity or dietary preferences.
Original Post: The user is considering starting TLS and seeks feedback from others, particularly regarding the really helpful macro split and its effectiveness for losing body fat and leaning out.
- Response 1 (u/Ok_Purple_4331): Successful story featured within the book, the user credits TLS with life-changing improvements in fitness and private life. They emphasize the motivational aspect of the book and its influence beyond fitness.
- Response 2 (u/savfroe): This user experienced significant strength gains throughout the program and continued it through pregnancy. They followed this system’s macros after childbirth and successfully lost baby weight.
- Response 4 (u/mycatyonce): The user noticed improvements in body fat percentage and strength without strictly following the weight loss program. They found this system effective but wished they’d followed the weight loss program for potentially higher results.
- Response 5 (u/Maddymadeline1234): They observed notable glute growth and overall toning from this system, which complemented their Muay Thai training. They didn’t follow the macro split as they like a low-carb weight loss program.
- Response 6 (u/inesv): After 8 weeks on TLS, this user saw significant body fat reduction. They adjusted the macro split to suit their needs, particularly while breastfeeding.
- Response 7 (u/Desmouls and u/blooburrys): Each users found this system helpful for beginners. One user added super sets and accessory lifts to boost the routine.
- Response 8 (u/maybeactuallyacat): The user is considering TLS for aesthetic muscle goals after losing interest with Strong Curves.
4. 2 month beginner progress (Thinner Leaner Stronger)
Here’s yet another Reddit thread. The poster shares their 2 month progress as a beginner on the TLS program:
Original Post (u/missfishersmurder): A 29F, 5’3″, began at 164.2 lbs and is now at 149.4 lbs. She began TLS after a breakup and a commitment to an expensive gym membership. She has a history of eating disorders, so she avoided progress photos and weighing herself initially. She began with the 3-day TLS split and progressed to 4 days, incorporating yoga 2-4 days per week. Her weight loss program is plant-based, with occasional meat consumption, tailored to avoid IBS triggers. She described significant improvements in her physique, including lack of knee pain, higher fitting of garments, and visual ab definition post-workout. She plans to proceed with TLS and give attention to improving her form in certain exercises.
FAQs
Any remaining questions on TLS? Let’s answer them here.
How long does it take to see results on the Thinner Leaner Stronger program?
The TLS program could be very intense and produces results pretty quickly. People achieve noticeable results, including constructing muscle and fat loss in the primary month.
Can pregnant women do the Thinner Leaner Stronger workout?
Yes, this system is perfectly protected for girls who’re pregnant or nursing. Exercise is extremely really helpful while pregnant, because it has been shown to lower the danger of weight gain and a number of other harmful conditions.
Will strength training with heavy weights make me bulky?
This can be a common misconception regarding strength training in women. Lifting weights will help construct lean muscle, increase muscle definition, and burn calories. Fat sits on top of the muscle and makes women appear bulky, especially thigh fat; losing fat is the important thing.
Are you able to do the Thinner Leaner Stronger program if you may have food allergies or a restrictive weight loss program, comparable to Vegan or Paleo?
Yes, the TLS workout program is flexible and works with all nutrition plans and food restrictions.
Summary:
The international bestselling fitness book “Thinner Leaner Stronger: The Easy Science of Constructing The Ultimate Female Body” has helped over 300,000 women develop their best body stuffed with sexy curves. The three foremost principles of the TLS workout program are progressive overload resistance training, customizable protein-dense nutrient plans, and consistency.
The bodybuilding book features punishing strength training workouts that can concurrently leave you sweating buckets and shed ugly belly fat. Most ladies think lifting heavy weights will hurt them or give them unwanted bulk, but strength training is significant to your fitness journey. The TLS program will even teach you the best way to create meal plans to assist meet your health and fitness goals.
There have been 367 peer-reviewed scientific research studies that support the TLS workout program for gaining lean muscle and losing fat. When you follow the TLS cutting weight loss program and workout program, you’ll start melting belly fat faster than ever while gaining lean muscle. In case your goal is so as to add eye catching amounts if muscle, follow their bulking weight loss program macro protocol.
Unsure if this program is true for you? Take our 60-second Workout Quiz to seek out the right program for you!
