7-Day Get Lean Program

7-Day Get Lean Program

by SkinnyMs.

Hi, there! Yes, you. Why are you just sitting there? Not sure how to get started on a diet and fitness routine? This 7-day get lean program gives you a concrete plan. With a week’s worth of fitness routines and menus, we’ve taken the guesswork out of getting started!

This program offers two keys to making positive changes. The first is a series of regular workouts, which will burn calories and build the lean muscle mass that boosts metabolism. The second key is healthy eating. Our recipes are clean eating, which means they focus on natural ingredients with zero or few additives. As a result, your body receives the nutrition it needs without excess fat, sugar, sodium, or additives. Learn more in 10 Clean Eating Tips – Do’s and Don’ts.

There is a third key—and that’s you! Change can be hard, but you deserve to feel good about your body. Commit right now to completing this full week of exercise and healthy eating.

DAY 1

Workout: Lean Down and Get Strong Workout. This routine, which is adaptable to all fitness levels, is a great foundation for a 7-day get lean program. You’ll need a set of medium-weight dumbbells. The weights will force muscles to work harder, increasing calorie burn rates—even after the workout is finished. You’ll complete this routine several times throughout the week.

Breakfast: Superfoods Smoothie

Snack: Hard-boiled egg

Lunch: Raw Kale Salad with Raspberry Vinaigrette (pictured above)

Snack: 1 apple with Natural Peanut Butter or Skinny Nutella (save leftover dip for later this week)

Dinner: Slow Cooker Texas Chili (save leftovers for lunch tomorrow)

DAY 2

Workout: Fat-Blasting, Butt-Tightening Workout. Today’s focus is on developing a bootylicious bottom! This is one of those workouts to lose weight that will not only up your metabolism for better calorie burn—it will also tighten and tone your butt.

Breakfast: Honey Nut Breakfast Cereal with ½ cup of berries

Snack: Celery sticks with Natural Peanut Butter or Skinny Nutella

Lunch: Slow Cooker Texas Chili (leftover)

Snack: Small handful (about ¼ cup) of homemade dried fruit/nut mix

Dinner: Flounder with Brown Rice, Tomatoes, and Fresh Thyme (pictured above)

INSPIRING: How I Lost 30 Pounds and Kept It Off

DAY 3

Workout: Lean Down and Get Strong Workout.

Breakfast: Cinnamon Roll Oatmeal with ¼ cup of raisins

Snack: Banana Blueberry Bars (save leftovers for a snack tomorrow)

Lunch: Clean Eating Chicken Salad (save leftovers for lunch tomorrow)

Snack: 1 apple with a stick of low-fat string cheese

Dinner: Skinny Chicken Nuggets with Crispy Oven Fries and a green salad

DAY 4

Workout: Ripped Abs Workout. No get lean program would be complete without some focus on tightening those abs. This is a fab routine for working the abdominal muscles—and the harder they work, the more fat and calories you’ll burn.

Snack: Small sliced avocado

Lunch: Clean Eating Chicken Salad (leftover)

Snack: Banana Blueberry Bar (leftover)

DAY 5

Breakfast: Wake Me Up, Keep Me Going Smoothie

Snack: Fresh berries, 1 cup

Lunch: Skinny Burrito in a Jar (pictured above)

Snack: Sliced veggies with Zucchini Hummus (save leftover hummus for a snack later this week)

Dinner: Mediterranean Penne with Sun-Dried Tomatoes (save leftovers for lunch tomorrow)

INSPIRING: Start a Fitness Program in Your Community!

DAY 6

Workout: H.I.I.T. Your Arms Workout. Today’s focus is on tearing down and rebuilding arm muscles with this intense routine. For a more beginner-friendly alternative, try Shape-Up Size-Down Arm Workout.

Breakfast: Pita Pocket Breakfast Sandwich

Snack: ½ cup of fat-free Greek yogurt blended with a ½ cup of berries

Lunch: Mediterranean Penne with Sun-Dried Tomatoes (leftover)

Snack: Small handful (about ¼ cup) of homemade dried fruit/nut mix

DAY 7

Workout: Lean Down and Get Strong Workout.

Breakfast: Crustless Asparagus Quiche

Snack: Strawberry Banana Smoothie

Lunch: Veggie & Pesto Sandwich

Snack: Sliced veggies with Zucchini Hummus (leftover)

Dinner: Salmon Provencal with Wilted Spinach and Olives

Congratulations! You’ve completed 7 days of healthier living. Continue your journey toward looking and feeling better with our Recipe Collection and 6 Week Fitness Bundle. You’ll receive 101 fan-favorite recipes and our Emergency Makeover program with workouts to lose weight.

Get easy access to the tasty recipes and clean eating tips that will help you make positive changes—like us on Facebook and follow us on Pinterest.

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