26 Muscle Building Foods for Lean Muscle - Healthline

# Kris Gethin 12 Week Program PDF: A Complete Guide to Transform Your Body - Introduction - What is the Kris Gethin 12 Week Program PDF and why should you try it? - Who is Kris Gethin and what are his credentials as a personal trainer and fitness expert? - What are the main features and benefits of the program? - The Training Principles - How does the program work and what are the training principles behind it? - What is the body part split and the training schedule for the program? - What are the types of exercises, sets, reps, rest periods, and intensity techniques you will use? - The Nutrition Rules - How does the program help you eat clean and optimize your nutrition for lean muscle gains and fat loss? - What are the main food sources, portion sizes, meal frequency, and supplements you will use? - What are the foods and drinks you should avoid or limit during the program? - The Cardiovascular Exercise - How does the program incorporate cardiovascular exercise to boost your metabolism, digestion, and fat burning? - What are the types and duration of cardio sessions you will do twice a day? - What are some tips and tricks to make your cardio more effective and enjoyable? - The Motivation Tips - How does the program keep you motivated and accountable throughout the 12 weeks? - What are some of the challenges and obstacles you might face and how can you overcome them? - What are some of the success stories and testimonials from people who have completed the program? - Conclusion - Summarize the main points and benefits of the program - Encourage the reader to take action and start their transformation journey - Provide a link to download the Kris Gethin 12 Week Program PDF for free - FAQs - Answer some common questions about the program Here is the article I wrote based on the outline: # Kris Gethin 12 Week Program PDF: A Complete Guide to Transform Your Body Are you looking for a proven and effective way to transform your body in just 12 weeks? Do you want to build lean muscle mass, lose body fat, improve your strength, endurance, and overall fitness? If so, then you might want to check out the Kris Gethin 12 Week Program PDF. The Kris Gethin 12 Week Program PDF is a free online video series that will guide you through a comprehensive diet and exercise program that will literally change your life. You will see the exact program that Kris Gethin followed to get an amazing transformation himself - and you will do the program with Kris as your training partner, watching him transform as you transform. You will have a video to watch every day for the entire 12 weeks. You will get: - Workout plans - Nutrition advice - Motivation tips - Supplement information But who is Kris Gethin and why should you trust him? ## Who is Kris Gethin? Kris Gethin is a world-renowned personal trainer, fitness expert, author, entrepreneur, and CEO of Kaged Supplements. He has worked one-on-one with countless people from around the world, helping them build lean muscle and transform their physiques. He has also been voted as the world's best personal trainer and fitness expert by several platforms including the PT Academy and Bodybuilding.com. He has written several best-selling books on fitness and nutrition, such as The Bodybuilding.com Guide to Your Best Body, The Transformer: How to Build Your Ultimate Body in Just 12 Weeks, Bollywood by Design: A Transformational Journey with Kris Gethin, Man of Iron: A World-Class Bodybuilder's Journey to Become an Ironman. He has also trained some of the most famous celebrities in Hollywood and Bollywood, such as Hrithik Roshan, John Abraham, Ranveer Singh, Mahesh Babu, Tiger Shroff, Varun Dhawan, Arjun Kapoor, Karan Johar, Jacqueline Fernandez, Sonakshi Sinha, Yami Gautam, Kriti Sanon, Esha Gupta, Amy Jackson, Tamannaah Bhatia, Bipasha Basu. Quite simply, he is known for delivering the results you're seeking. It's never easy, and sometimes it isn't pretty. But he is confident that his program will work for you so long as you follow all of his recommendations. ## What are the main features and benefits of the program? The Kris Gethin 12 Week Program PDF is designed to be motivating, challenging, transformational, and life-changing for males and females, young and old. It is based on the latest scientific research and practical experience of Kris Gethin and his clients. Some of the main features and benefits of the program are: - It is free to follow and you can win prizes if your results are among the most impressive. - It is suitable for beginners, intermediate, and advanced trainees, as you can adjust the weights, reps, and intensity according to your level. - It is flexible and adaptable to your lifestyle, as you can do the workouts at home or at the gym, and you can modify the nutrition plan according to your preferences and availability of foods. - It is comprehensive and holistic, as it covers all aspects of fitness, such as weight training, cardio, nutrition, supplements, rest, and recovery. - It is realistic and sustainable, as it does not require you to starve yourself or spend hours in the gym every day. It teaches you how to make healthy habits that will last beyond the 12 weeks. - It is results-oriented and proven, as it has helped thousands of people achieve their lean muscle goals and transform their bodies and lives. ## The Training Principles The Kris Gethin 12 Week Program PDF is based on some fundamental training principles that will help you maximize your muscle growth and fat loss. These principles are: - Intensity: You will train with high intensity and push yourself to your limits in every workout. You will use techniques such as drop sets, super sets, giant sets, rest-pause sets, forced reps, negatives, partial reps, etc. to increase the stress on your muscles and stimulate more growth. - Consistency: You will train with consistency and stick to the program for the entire 12 weeks. You will not skip any workouts or cheat on your diet. You will follow the program as closely as possible and make it a priority in your life. - Variety: You will train with variety and change your exercises, weights, reps, sets, rest periods, etc. every week. You will not let your body adapt to the same stimulus and plateau. You will shock your muscles with new challenges and keep them guessing. - Progression: You will train with progression and try to increase your performance in every workout. You will try to lift heavier weights, do more reps, reduce your rest periods, etc. every week. You will not settle for mediocrity or stagnation. You will strive for excellence and improvement. ## The Body Part Split and The Training Schedule The Kris Gethin 12 Week Program PDF follows a body part split for your weight training days. This means that you will train different muscle groups on different days. The body part split is: - Chest and Triceps - Back and Biceps - Legs - Shoulders, Calves and Abs You will train on a 2 days on and 1 day off schedule. That means on Monday you'll train chest and triceps; on Tuesday youll train back and biceps; then you'll take Wednesday off. Thursday you'll train legs, and Friday you'll train shoulders, calves and abs. Then you'll take Saturday off and repeat the cycle on Sunday. This way you will train each muscle group once every five days. With Kris as your training partner, your weight training schedule may change during your 12 week transformation. Kris will always tell you when the routine changes, and he'll always make sure you never miss a workout! ## The Types of Exercises, Sets, Reps, Rest Periods, And Intensity Techniques The Kris Gethin 12 Week Program PDF uses a variety of exercises for each muscle group. You will use free weights, machines, cables, bands, bodyweight exercises, etc. to target your muscles from different angles and with different resistance. You will also use different types of sets for each exercise. You will use straight sets (one exercise for a number of sets), pyramid sets (increasing or decreasing the weight with each set), drop sets (reducing the weight after reaching failure), super sets (two exercises back to back with no rest), giant sets (three or more exercises back to back with no rest), etc. You will also use different types of reps for each exercise. You will use low reps (4-6), medium reps (8-12), high reps (15-20), or even ultra-high reps (25+) depending on the exercise and the goal. You will also use different types of rest periods for each exercise. You will use short rest periods (30-60 seconds), medium rest periods (90-120 seconds), long rest periods (180 seconds or more), or even no rest periods (as in drop sets or super sets) depending on the exercise and the goal. You will also use different types of intensity techniques for each exercise. You will You will use techniques such as drop sets, super sets, giant sets, rest-pause sets, forced reps, negatives, partial reps, etc. to increase the stress on your muscles and stimulate more growth. Here are some examples of intensity techniques you can use for each muscle group: - Chest: Bench press with drop sets (start with a heavy weight and reduce it by 10-20% after each set until you reach failure), incline dumbbell press with super sets (pair it with incline flyes and do them back to back with no rest), cable crossover with giant sets (combine it with push-ups and dips and do them back to back with no rest). - Triceps: Triceps pressdown with rest-pause sets (do as many reps as possible, rest for 10-15 seconds, and then do a few more reps until you reach failure), skullcrusher with forced reps (have a spotter help you lift the weight after you reach failure and then lower it slowly by yourself), close-grip bench press with negatives (lift the weight normally and then lower it very slowly for 4-5 seconds). - Back: Lat pulldown with drop sets (start with a heavy weight and reduce it by 10-20% after each set until you reach failure), bent-over row with super sets (pair it with one-arm dumbbell row and do them back to back with no rest), deadlift with giant sets (combine it with pull-ups and shrugs and do them back to back with no rest). - Biceps: Barbell curl with rest-pause sets (do as many reps as possible, rest for 10-15 seconds, and then do a few more reps until you reach failure), hammer curl with forced reps (have a spotter help you lift the weight after you reach failure and then lower it slowly by yourself), preacher curl with negatives (lift the weight normally and then lower it very slowly for 4-5 seconds). - Legs: Squat with drop sets (start with a heavy weight and reduce it by 10-20% after each set until you reach failure), leg press with super sets (pair it with leg extension and do them back to back with no rest), lunges with giant sets (combine it with leg curl and calf raise and do them back to back with no rest). - Shoulders: Shoulder press with rest-pause sets (do as many reps as possible, rest for 10-15 seconds, and then do a few more reps until you reach failure), lateral raise with forced reps (have a spotter help you lift the weight after you reach failure and then lower it slowly by yourself), front raise with negatives (lift the weight normally and then lower it very slowly for 4-5 seconds). - Calves: Standing calf raise with drop sets (start with a heavy weight and reduce it by 10-20% after each set until you reach failure), seated calf raise with super sets (pair it with donkey calf raise and do them back to back with no rest), leg press calf raise with giant sets (combine it with toe raise and reverse calf raise and do them back to back with no rest). - Abs: Crunches with rest-pause sets (do as many reps as possible, rest for 10-15 seconds, and then do a few more reps until you reach failure), hanging leg raise with forced reps (have a spotter help you lift your legs after you reach failure and then lower them slowly by yourself), cable crunches with negatives (pull the cable normally and then release it very slowly for 4-5 seconds). These are just some examples of how you can use intensity techniques to make your workouts more challenging and effective. You can experiment with different combinations of exercises, sets, reps, rest periods, and intensity techniques to find what works best for you. ## The Nutrition Rules The Kris Gethin 12 Week Program PDF also helps you eat clean and optimize your nutrition for lean muscle gains and fat loss. You will not be counting calories or weighing your food. Instead, you will be measuring your portions and sticking with the same small portion sizes during the entire 12 weeks. When looking at your meals you should have: - A fist size portion of protein - A fist size portion of complex carbohydrate You will be eating every 2-3 hours which means you'll get 6-7 meals every day. Your main food sources will be: - Protein: Fish, poultry, steak, egg whites, protein powder - Carbohydrates: Sweet potato, brown rice, whole wheat pasta, oats - Naturally occurring fats: You won't be taking in extra fat from foods like avocado, nuts, or olive oil. Even though these types of fat are considered "healthy" they just add up to be another calorie you have to burn off rather than burning stored fat. Instead, you'll get enough fat through the foods you eat such as steak and fish. What you can drink: - Water: You'll be drinking at least 1 gallon of water every single day. It's important that you always drink this much water to help your body achieve an amazing transformation. You can flavor your water with calorie-free packets like Crystal Light or you can try Xtend. You can also drink tea and coffee - just keep them plain and don't add any sugars, milk or cream to these drinks. You can use the natural sweetener Stevia to sweeten these drinks without adding calories. What you can't drink: - Stay away from milk and soy products while you're doing this transformation. These foods have extra sugars that will only make it harder for you to transform. - Avoid alcohol completely as well, because beer, wine and mixed drinks are full of empty calories. ## The Cardiovascular Exercise The Kris Gethin 12 Week Program PDF also incorporates cardiovascular exercise to boost your metabolism, digestion, and fat burning. You will do cardiovascular exercise 2 times a day for 20 minutes per session - 20 minutes in the morning and 20 minutes in the evening. Doing cardio will help: - Keep your metabolism firing - Digest your foods - Utilize stored fat as energy The types and duration of cardio sessions you will do are: - Low-intensity steady-state (LISS) cardio: This is a low-intensity cardio session where you maintain a constant pace and heart rate for the entire duration. You can do this on a treadmill, bike, elliptical, rower, etc. This type of cardio is good for burning fat and improving your cardiovascular health. - High-intensity interval training (HIIT) cardio: This is a high-intensity cardio session where you alternate between short bursts of maximal effort and longer periods of low-intensity recovery. You can do this on a sprint track, bike, rower, etc. This type of cardio is good for boosting your metabolism, increasing your oxygen consumption, and enhancing your muscle endurance. You will alternate between LISS and HIIT cardio sessions throughout the program. Kris will tell you which type of cardio to do each day and how to perform it properly. Some tips and tricks to make your cardio more effective and enjoyable are: - Listen to music or podcasts to keep yourself entertained and motivated - Vary your speed, incline, resistance, etc. to challenge yourself and avoid boredom - Use a heart rate monitor or an app to track your intensity and progress - Drink water before, during, and after your cardio sessions to stay hydrated - Warm up before and cool down after your cardio sessions to prevent injuries and soreness ## The Motivation Tips The Kris Gethin 12 Week Program PDF also keeps you motivated and accountable throughout the 12 weeks. You will not be alone on this journey - you will have Kris as your personal trainer and mentor, as well as two other clients who followed the same program as you. You will see their physiques evolve in real time at the same time that you're following the same lean muscle program that they did. You'll be inspired by Kai Wachi's and Danielle Smith's effort, discipline, and results. When Kai and Danielle began the program they were overweight and out of shape. But within 12 weeks they were able to achieve their goals of becoming leaner, more fit and more muscular regardless of their parenting, work and travel schedules. You will also get daily motivation tips from Kris on how to stay focused, positive, and determined throughout the program. He will share with you his personal experiences, challenges, obstacles, and successes that he faced during his own transformation. Some of the motivation tips that Kris will give you are: - Set specific, measurable, achievable, realistic, and time-bound (SMART) goals for yourself and write them down - Take before and after photos and measurements to track your progress and see your changes - Find a workout buddy or a support group to keep you accountable and encourage you - Reward yourself for reaching your milestones and celebrate your achievements - Remind yourself of your reasons and purpose for doing this program and how it will benefit you - Visualize your desired outcome and how you will feel when you achieve it - Stay positive and optimistic and avoid negative thoughts and influences - Learn from your mistakes and failures and don't give up ## Conclusion The Kris Gethin 12 Week Program PDF is a complete guide to transform your body in just 12 weeks. It will help you build lean muscle mass, lose body fat, improve your strength, endurance, and overall fitness. It will also teach you how to train with intensity, eat with nutrition, and motivate with passion. It will provide you with everything you need to succeed - workout plans, nutrition advice, motivation tips, supplement information, and more. All you need to do is follow the program as closely as possible, doing exactly what Kris recommends for the workouts, meals, cardio, supplements, rest and recovery. If you do that, you will see amazing results that will change your life. Are you ready to achieve the lean muscle goals you thought were beyond your reach? If so then let's get started! Click here to download the Kris Gethin 12 Week Program PDF for free. ## FAQs Here are some common questions about the program: - Q: How long are the workouts? - A: The workouts vary in length depending on the exercises, sets, reps, rest periods, and intensity techniques. They can range from 30 minutes to 90 minutes. - Q: What equipment do I need for the workouts? - A: The workouts can be done at home or at the gym. You will need basic equipment such as dumbbells, barbells, plates, benches, cables, machines, etc. You will also need a cardio machine such as a treadmill, bike, elliptical, rower, etc. - Q: Can I modify the program to suit my needs and preferences? - A: Yes, you can modify the program to some extent. You can adjust the weights, reps, sets, rest periods, etc. according to your level and goal. You can also substitute some exercises for others that work the same muscle group. However, you should not make drastic changes to the program or skip any workouts or meals. - Q: Can I follow the program if I have an injury or a medical condition? - A: It depends on the type and severity of your injury or condition. You should always consult with your doctor before starting any exercise or nutrition program. You may need to modify or avoid some exercises or foods depending on your situation. - Q: Can I drink alcohol while following the program? - A: No, you should avoid alcohol completely while following the program. Alcohol is full of empty calories that will hinder