Earn a Lean Physique: A Training and Nutrition Plan

Learn How to Eat Clean, Burn Fat and Build Muscle Through a Fitness Program
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  • Lectures 39
  • Length 1 hour
  • Skill Level All Levels
  • Languages English
  • Includes Lifetime access
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    Available on iOS and Android
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About This Course

Published 5/2016 English

Course Description

Welcome to Month One of Earn a Lean Physique!

For the cost of one 30 minute personal training session, I am giving you ONE MONTH of personal training!  That is six days of programs for four weeks!!

In this course, I don't just tell you what to do, I show you how to do it! Think of me as your personal trainer! 

I will be with you every step of the way with every workout.  Feel free to contact me anytime with questions/feedback.

Are you having trouble losing weight?  Ever wonder how to gain lean muscle mass?  Are you having trouble eating healthy?  In this course, we will address those issues and more to help you obtain the physique you have been striving for through a complete fitness program.

Created for the novice to advanced level, this course covers how to eat clean, burn fat, and build lean muscle through a fitness-training program and includes healthy food information. 

This course is MONTH ONE of my full course. In this course you get one month of cardio and strength programming.  For more information and to get my full FOUR MONTH plan, contact me!

Click the green 'Take This Course' button above to start your fitness journey today!


LEARN HOW to master your way around a gym and pair it with healthy eating.

This course will cover everything you need to know to earn a lean physique including:

  • A complete one month strength training program
  • A complete one month cardio fitness program
  • Supplementation Information
  • Strength training demonstrations
  • Assessing fitness progress
  • and much more!

Earn the physique you have always wanted today!

Learning how to eat clean while creating the right strength program and cardio program for fat loss and muscle growth to achieve success can be confusing.  There may be a lot of trial and error and available information to review.   This course puts it all together for you in one complete fitness program, from eating healthy, to strength exercises, to cardio and supplementation.  

Whether you want to compete, get in shape for a big event, get healthy, lose weight, or gain muscle mass, by understanding how all the pieces fit together, you can go to the gym with confidence, cook with enthusiasm and walk your own path to success.  This course shows you exactly how to do it. 

Contents and Overview

Regardless of your experience, this course is designed to provide you everything you need to achieve fitness results. You will learn how to change your lifestyle through diet and exercise to become healthier and feel better about yourself.

You will start with an overview of everything covered in this course. You will learn about how your attitude and mindset will open the door for success in this program.

You will then learn how to become prepared before beginning this program, for example, the equipment you might need as well as the proper food and nutrients.

You will then continue on and learn about the benefits of strength training, and terminology. 

You will also learn about the benefits of cardiovascular training and the different types of cardio that are part of this fitness program.

After learning the background and details of this program, you will have an opportunity to view demonstrations of some and learn which muscles are the primary focus of the strength exercise. 

Lastly, you will learn about different supplements and what I recommend as part of this fitness program.

By the end of this course, you will have the knowledge and tools at your fingertips to earn the physique you have always desired. You will know how to eat clean, burn fat, and build lean muscle.  You will be more knowledgeable in the gym and understand fitness terms.  And will know why cardio and weights are both important in a fitness program.

What are the requirements?

  • It is recommended to obtain medical clearance from your healthcare professional before engaging in this or any type of fitness. If you are not medically cleared for participation in physical activity, it is recommended that you do not take this course.
  • Bring your “I CAN!” attitude and earn the physique you have always wanted!
  • A journal or log is helpful to record daily workouts (sets/reps) and see progress.
  • You may benefit from having a body tape measure for body measurements, a camera and access to a gym facility.

What am I going to get from this course?

  • Identify basic muscle groups and their functions.
  • Identify and perform different exercises for different muscle groups.
  • Assess muscular strength, cardiovascular endurance and personal fitness goals.
  • Assess progress through measurements, photos and fitness improvements.
  • Understand and experience the importance of clean eating and apply it to your life.

What is the target audience?

  • This course’s training program was created for the novice to advanced level, and written for individuals who are interested in learning how to eat clean, burn fat, and build lean muscle through a fitness training program which includes healthy food choices.
  • If you want to learn how to pair clean eating with exercise to achieve an improved lean physique with less body fat, you will benefit from this course.
  • Previous exercise experience knowledge is not required, although this course will be easier to jump into if you have familiarity with weight training and cardiovascular exercise.
  • Are you thinking about competing in bodybuilding competitions? This would be a good course for you too!

What you get with this course?

Not for you? No problem.
30 day money back guarantee.

Forever yours.
Lifetime access.

Learn on the go.
Desktop, iOS and Android.

Get rewarded.
Certificate of completion.

Curriculum

Section 1: Introduction
02:39

I’ll go over the broad topics we’ll cover in the course, as well as review the supplemental material.

Article

This article simply goes over that this fitness program does not replace a doctor's advice or orders.

Section 2: Preparation
Article

This lecture will go over how having a positive attitude can yield positive results.

05:39

This lecture will help prepare you for your new training program.  We are going to talk about food, facilities, photos, measurements and more.  

Section 3: Nutrition
07:04

In this lecture, I will provide guidance on healthy food choices explaining the concept of healthy eating and review macronutrient recommendations.

Article

Healthy food choices are whole foods.  View a list of these here.

Section 4: Weight Training
03:32

This lecture will review the expectations and strength portion of this fitness program.

05:34

In this lecture, I will explain terminology you may not be familiar with in this course

Article

View the complete strength training part of this fitness program here.

Article

This document provides a sample strength training log to keep track of your exercises.

Section 5: Cardiovascular Training
02:43

This lecture will explain about the benefits of cardiovascular activity and the cardio program I have outlined in this course. 

Article

View the complete cardio training part of this fitness program here.

01:10

This lecture provides visual slides, videos and a verbal explanation of the Stairmaster challenge workout.

01:47

This lecture provides slides, videos and a verbal explanation of the HIIT challenge workout.

00:41

This lecture provides videos and a verbal explanation of the bodyweight circuit workout.

Section 6: Leg Exercise Tutorials
03:05

This lecture provides a visual demonstration and verbal explanation of the back squat including the primary muscles involved.

00:47

This lecture provides a visual demonstration and verbal explanation of the lying leg curl including the primary muscles involved.

01:27

This lecture provides a visual demonstration and verbal explanation of bench step-ups including the primary muscles involved.

Section 7: Back Exercise Tutorials
01:37

This lecture provides a visual demonstration and verbal explanation of dumbbell bent over rows including the primary muscles involved.

01:18

This lecture provides a visual demonstration and verbal explanation of the lat pull down including the primary muscles involved.

01:23

This lecture provides a visual demonstration and verbal explanation of the seated row including the primary muscles involved.

Section 8: Chest Exercise Tutorials
01:33

This lecture provides a visual demonstration and verbal explanation of the incline dumbbell press including the primary muscles involved.

Section 9: Shoulder Exercise Tutorials
01:32

This lecture provides a visual demonstration and verbal explanation of standing lateral raises including the primary muscles involved.

01:13

This lecture provides a visual demonstration and verbal explanation of the dumbbell shoulder press including the primary muscles involved.

01:25

This lecture provides a visual demonstration and verbal explanation of dumbbell jabs including the primary muscles involved.

Section 10: Triceps Exercise Tutorials
01:08

This lecture provides a visual demonstration and verbal explanation of the triceps kickback including the primary muscles involved.

00:57

This lecture provides a visual demonstration and verbal explanation of bench dips including the primary muscles involved.

00:48

This lecture provides a visual demonstration and verbal explanation of the overhead triceps extension including the primary muscles involved.

Section 11: Biceps Exercise Tutorials
00:56

This lecture provides a visual demonstration and verbal explanation of incline dumbbell curls including the primary muscles involved.

01:24

This lecture provides a visual demonstration and verbal explanation of hammer curls including the primary muscles involved.

Section 12: Bodyweight Exercise Tutorials
00:53

This lecture provides a visual demonstration and verbal explanation of pushups including the primary muscles involved.

00:36

This lecture provides a visual demonstration and verbal explanation of high knees including the primary muscles involved.

01:10

This lecture provides a visual demonstration and verbal explanation of lateral shuffles including the primary muscles involved.

Section 13: Supplements
Article

This lecture provides an overview of how I incorporated supplements into this fitness program.

03:59

This lecture provides an overview of BCAA's, its benefits and use as a supplement.

02:40

This lecture provides an overview of glutamine, its benefits and use as a supplement.

Section 14: Closing
Article

A closing note of thank you and congratulations.

​Bonus Lecture: What's Next for You?
Article
Article

Citing additional references used during course lectures.

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Instructor Biography

Jen Puzio, NASM-CPT, M.S., 2,500+ Students and Growing Daily

I am passionate about inspiring and teaching others about health and fitness.  As a NASM certified personal trainer, I love to share my knowledge showing others how to live a healthy lifestyle.  

Growing up in New Jersey, I was an active child and participated in athletics.  I spent my summer days and school afternoons either playing outside or running around a soccer field.  Life has changed since then and society in general spends more time inside on technology.  Along with that has been an increase in child and adult obesity and a less emphasis on exercise.  I want to help change that.  We have one life, one body to take care of and we need to value ourselves enough to do so.  

Often people lack knowledge of how to train, pair exercises or need help with selecting healthy foods in a grocery store.  I want to make that process easier by providing information, resources, training plans, nutrition guidance and explain the reasons why being fit and healthy is so important.  My goal is to educate and change lifestyles!

As a graduate of East Stroudsburg University, I have a B.S. in Sports Medicine and Athletic Training.  I have experience working with athletes of all ages caring for and preventing injuries.  

I also have a B.S. from Frostburg State University where I studied Health and Physical Education Teaching and have teaching and coaching experience at levels K-12.  

I am a NASM Certified Personal Trainer mainly focusing on online training programs for people.  I also have a M.S. degree from Towson University in Applied Informational Technology and work for the government supervising IT teams.

I was a NCAA Division II collegiate soccer player, triathlete and runner for many years.  I earned my "D" Coaching License for soccer and enjoyed coaching soccer for many years.  Now, I currently spend my free time in the gym lifting weights and creating online courses.

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