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23.01.2022 Do this workout today I always tell people to start early. In June when it’s cold and wet and your body is covered in multiple layers.... "Summer will be here before you know it", I say. And with 39 days till Christmas right around the corner you might be freaking out and regretting not heeding my words sooner. Time to take it up a notch, if you've been slacking. If you want the fastest results you need a serious, battle tested plan. The key is 3-4 good strength training workouts per week. And they don't need to be overly complex, beat up your body, or take forever. You can get strong and lean with simple sessions that take only 30 minutes. I rarely train longer than that. I'm busy and have a ton to do each day. But I need to get my training in and look and feel my best. Full body workouts will provide the most dramatic change in the shortest time The key is to get started today. It doesn't matter if you're over 40 or over 50. You can still get in the best shape of your life. In fact, I look at it as a badge of honor, and even a responsibility to do so. When I see someone in their 40's or 50's who is in great shape I take that person more seriously. I instantly have more respect for them without even knowing a thing about them. It's a prejudgement, for sure. But it usually holds true. That person has dedication, discipline, self esteem, and self respect. If you can take care of your body and be regimented people will assume that you can take care of business and lead others. If not, they will probably think the opposite of you. That's just the truth. Start the week strong. Take the FREE quiz (link in the comments below ) and get your starting nutrition and training plan

22.01.2022 I found this motivating If you enjoy this post please share this with your busy friends!

21.01.2022 These workouts will spare your joints If you watch any of my videos on Facebook you've probably noticed you rarely see me using a straight barbell in my training. Not for snatches, not for cleans, not for squats, not for bench presses...Continue reading

20.01.2022 Do You Eat These Anti-Aging Foods? If you enjoy this post please share this with your busy friends!

18.01.2022 FITNESS TIP Burn more fat with ‘SUPERSETS’ If your goal is to burn fat in less time or you are short on time, supersetting exercises is one of the most efficient ways to get the most out of your workout time if your main goal is fat loss.... What is a superset? A superset is when we partner two or more exercises together. This creates more energy demand and allows for more blood flow to be pushed throughout the entire body when performing upper body and lower body supersets. Upper and lower supersets involve partnering an upper body movement with a lower body movement. Here’s an example: A1) SPLIT SQUAT A2) T- PUSH UPS Give it a shot and let me know how it goes. Workout Do 3 sets, 12-15 reps, 30-45 sec. rest for all exercises. A1) Split Squat 1 & 1/4 Reps (12-15 Per Leg) A2) T-Push Ups B1) Body Weight Glute Bridge 1 & 1/4 Reps B2) Prone Back Complex T-W-Y C1) Forward Step Lunge (12-15 Per Leg) C2) Pike Push Ups D1) Side Plank Hip Abductions (12-15 Per Side) D2) V-Ups .. - .

18.01.2022 Do THIS if you want to get results from your training An effective strength training program doesn’t need more than 3-5 total exercises per workout. If your program has more exercises than that it’s usually for entertainment value, not for results. People should concentrate on quality not quantity and strive to do fewer things better.... Every single muscle group does not need individual attention and isolation. The point of all this is that if you want to get better results from your training you need to simplify. Complicated routines lead to lackluster results. Like Bruce Lee said, simplicity is the key to brilliance. It also helps you get fitter, stronger and leaner a whole lot faster. Simplify your program to amplify your results. This could be said for most things in life ’ Who’s smashing a weekend workout? !

17.01.2022 I’ve got 31 flavours for you... What’s your flavour? ... If you enjoy this post please share this with your busy friends!

14.01.2022 80/20 your fitness results 80% of the things you’re doing to build a better body are essentially useless. They amount to little more than wasted energy, effort and time. This means any results you’ve gotten so far (or will get in the future) comes from only 20% of what you do.... And, truth be told, it may be closer to a 90/10 ratio. If this is true (and, it is) if you want to build a lean, strong body as quickly as possible, while still enjoying your life, you need to identify and only do the essential, result producing 20%. Eliminate the useless, time wasting 80%. The two things below are what’s essential: 1. Master a handful of basic, result producing exercises To build a lean, strong body you need to push, pull, squat, hip hinge, drag and carry heavy things. That’s it. There are quite a few great exercises that fit the bill here but there’s also a lot of useless garbage. Don’t get carried away with variety. You don’t need to include 17 variations of a squat in your training. Pick a handful of basic, compound movements that feel good to you and allow you to train heavy. Become a master at executing them. 2. Use more weight and/or do more reps over time Getting results from your training doesn’t come down to getting a huge pump or setting your muscles on fire with the burn. The fastest (and only) way to build muscle is to expose your muscles to harder work/more weight than they’re currently used to. For example, say the program you’re doing calls for sets of 6-8 reps on a dumbbell press and 60’s are what you can handle for 6 reps. Let’s say you’d have to sacrifice form to hit 7 reps and 8 would be impossible Your goal should be to hit 7 reps and eventually 8, without sacrificing form, over the next few workouts. If you were to keep lifting the 60’s for only 6 reps week after week you wouldn’t get any bigger or stronger. Once you can hit the top end of the rep range with 60’s you should jump up to 65’s or maybe 70’s and start back at the bottom with 6 reps. This is the principle of progressive overload. THIS is what will lead to noticeable changes in your body. My LeaWay Lifestyle workouts only include what’s essential and result producing. If you want to lose fat, build muscle and gain strength as fast as humanly possible, I got you... Simplify & Execute, Adrian

13.01.2022 Female Weight Lifting Advice The majority of the time I'm speaking to and training men. They've made up 80% of my clients over the last 5 years.... But that's not to say that my training methods don't work for women. I've worked with a lot of female clients as well. My wife trained regularly, before she had baby Charlie 5 weeks ago. It helped give her confidence, give her body shape and it’s been hugely positive for her mental and physical health. Here's a pic of her in our spare room at home getting it done. What works for men works for women. There may be some slight differences but we're not an entirely different species. The principles remain the same: Progressive overload. Low volume. Excellence of execution. Proper sequencing. A focus on safety and longevity. A lot of fitness "pros" try to hoodwink females into believing that they must run around, getting out of breath, doing circuits with high reps and light weights. That gets you absolutely nowhere. If you want to build a bigger butt, nice rounded shoulders, defined arms, and a flat stomach you have to train using the principles I teach. Otherwise you're wasting your time. We've got the training programs and the community you need to get the body you want. We provide you with the workouts and nutrition recommendations that you can access on your smartphone, the support from the community and myself that will help you on your journey, via our incredible private Facebook group. We have a no brainer offer for you to get started right now. Kick start you fitness and fat loss results today. When bikini season, or your holidays comes around, you'll be happy you did. https://leawayfitness.com.au/get-started/

12.01.2022 3 Dinners You Can Throw Together After Work If you enjoy this post please share this with your busy friends! ... P.S. if you missed your FITNESS PLAN from yesterday’s post for the week ahead you can check it out here: https://www.facebook.com/121543251774543/posts/734962893765906/?extid=jhmtq7AoAj67YVHK&d=n

11.01.2022 Unleash The Power Of Physical Training With Hen Skupekova l https://leawayfitness.com.au/unleash-the-power-of-physical/... If you enjoy this post please share this with your busy friends! #life #fitness #mindset #leadership #adrianlea

10.01.2022 Small sustainable habits Start with ONE minute. Make a commitment to yourself.... Make it a habit everyday. Then work up to two and so on. Don’t bite off more than you can chew. What’s ONE healthy habit you’re going to commit to this week? P.S. full push day workout in the comments.. P.P.S don’t watch this video if you’re someone who will be offended by my wife breastfeeding in the background

10.01.2022 The FREEDOM Of Having Structure & Rules If you enjoy this post please share this with your friends!

08.01.2022 30 Minute Home Workout (NO EQUIPMENT) https://leawayfitness.com.au/30-minute-home-workout-no-equ/... ’ ? If you enjoy this post please share this with your busy friends!

08.01.2022 Why NOW IS the PERFECT time to get in shape if you’re over 35 If you’ve ever sat and wished you could go back in time or longed for the youth of your past, let this be your guide to stop thinking that way right now. You see, over the past 5-10 years not only have the rules of the game changed but we’re actually playing a whole new game altogether.... What I’m telling you is this. If you’re a man or a woman between 35-50 years old, you have an opportunity to get in the best shape of your life To feel better than ever before To live a richer, fuller, more meaningful and impactful life And you have distinct advantages over men and women in their 20’s and 30’s who want the same things. Let me explain... Success in fitness and life is determined by the mindset and attitude you choose. Let the following list help you start to see your age as the powerful weapon it is. When you’re 35 or older, you - Are in a better position financially than most younger men and women. You’re not limited by access to resources. - Grew up in a time before the world turned sensitive to everything and anything and most likely you had examples of real men and women in your life. - Have the benefit of experience and the wisdom it brings. You’ve probably been knocked down a time or two and had to get back up. You’ve learned lessons along the way that help you make better decisions today. - Are most likely done with the party life, so excess alcohol and drug abuse isn’t wrecking your health and body. - Don’t care as much about what other people think of you so you’re not afraid to dive in headfirst and try new things. - Have deeper, more meaningful reasons to take your health seriously and stronger motivation to be your best. Chances are, you have a family that’s counting on you to be around for a long time and children who are looking up you as the example of what a man or woman should be. If you choose the right mindset it’s easy to see that your age is possibly your biggest advantage! Combine that winning mindset with the right training and nutrition programs and soon you’ll make people half your age wish they could be more like you. Continued in comments

07.01.2022 The REAL reason so many people struggle with their fitness and nutrition... Over the years I’ve read hundreds of books on all things fitness and nutrition related. What I’ve realised is while many books have some good information, they overcomplicate the message that really needs to be spread. ... People don’t need another book they just need simple, easy to action information, some clarity and direction, and the occasional favourite food. Apply the 10 simple lessons for a fitter, stronger, healthier and happier life P.S. Yes, the list is short. But when the advice is applied to my clients, I’ve seen crazy results. Try it out and tell me how it works.

07.01.2022 How To Get Back Into Fitness When Life Gets In The Way (6 Tips) Whether you are brand new to fitness, or you’ve simply fallen out of shape recently, here’s how to get you back on track. The following 6 tip video series will help you remove barriers from your life that limit you from waking up happy and going to be proud of your achievements.... Check out Tip #1 in today's video, so you can start getting epic results for yourself. P.S. Check out the other 5 tip video series in the comments below

06.01.2022 Every Little Bit Counts There’s something that the fitness industry doesn’t want you to know ... If you enjoy this post please share this with your busy friends!

06.01.2022 The Easiest Way To Burn Fat For Busy People l https://leawayfitness.com.au/the-easiest-way-to-burn-fat-f/... If you enjoy this post please share this with your busy friends! #life #fitness #mindset #leadership #adrianlea

06.01.2022 Bounce back from quarantine (step-by-step plan) If you enjoy this post please share this with your busy friends!

05.01.2022 Leftover salmon and veggies breakfast Simple, easy, nutritious and delicious

05.01.2022 5 Simple Steps To Lose The Unwanted Weight And Get in Better Shape in The next 30 Days If you’ve ever used the excuse I don’t have time to lose weight and get in shape.... This video is for you.... And yes - it is an excuse. Everybody HAS TIME. Most busy people (including you) simply don’t make being healthy a priority... In fact, workplace obesity rates are worse than ever. Which means that while you may be crushing it in your career... Odds are, you’re also unhappy with the body you see in the mirror. You’re sick of seeing the number on the scale go up as your energy levels go down. And worse... You’re tired of feeling self-conscious about your body when you’re supposed to be the confident leader at work. But what if you didn’t have to spend hours working out or in the kitchen to lose weight and get in shape? What if you could lose the unwanted weight and regain your confidence in just 4 hrs/week? Sounds too good to be true - I know. But the truth is... Your limiting beliefs around not having time to get back in shape are the very reason you gained weight in the first place. You can do one of two things... 1. Ignore the truth and continue to go up in pant sizes as your work performance suffers. Or 2. Watch today’s video and learn the 5 steps you can take to lose the unwanted weight and get in shape in the next 30 days (Don’t do the first thing )

04.01.2022 The only proven way to burn fat and keep it off If you want to get lean you might start thinking things like... I have to cut calories way down.... I can't eat carbs. I have to do tons of cardio. I have to cut my rest periods. I have to do high reps. I have to do circuit training. I have to run laps around the building between sets. But none of those are true. Well, you might need to cut calories and carbs, depending on where you're at with that. But the training doesn't change. When I finally got ripped at 28 years old I did none of that stuff. In fact, I did zero cardio that entire year. Training to build muscle is training to lose fat. I repeat. The same workouts you do to build muscle are the workouts you do to lose fat. Nothing should change. That's because one of the best things you can do your health, your longevity and your ability to get and STAY lean is to build more muscle. Everyone should be training to build muscle. The more muscle you have the easier it is to burn fat and keep it off, permanently. That's why for over 7 years I have specialised in muscle building, and during that time have obsessed over the best strategies to help you do that as efficiently as possible. I do it in a way that spares your joints and gives you the most bang for your buck. Get started today: https://leawayfitness.com.au/get-started/

03.01.2022 Your FITNESS PLAN for the week A new week is upon us, my friends. That means we’ve gotta be serious and stick to the plan....Continue reading

03.01.2022 Are you making this common training mistake? I see a million wasted reps every time I set foot in the gym. Every rep is a chance to get one step closer to mastery and an opportunity to get better.... Every rep you do should be making you more resilient. Your strength training should be improving mechanics, movement, mobility, stability and function. It should be restorative, and build you up without breaking you down. Heavy lifting isn’t dangerous. It’s how you lift and execute each rep that determines if it’s helping or hurting you. Think quality over quantity. Do fewer reps and fewer exercises but do them better. If you feel your joints aching or are stiff the day after a workout that’s a bad sign. It means you need to clean up your technique, slow down, get tighter, and use use optimal (not maximal and not shortened) ranges of motion. Take a more meditative, focused approach to your workouts this week. Continued including full workout details in the comments below...

02.01.2022 Adrian, I can’t seam to stay motivated and consistent with my fitness routine This is one of the #1 statements I get from people who SAY they want to stop going up in pant sizes and increase their work performance... Like many things in life you get out (result) what you put it in (action).... Whether you are brand new to fitness, or you’ve simply fallen out of shape recently, here is the quick beginner’s guide to get you back on track quickly. Watch today’s video to start taking the power back to your fitness and health P.S. if you missed your FITNESS PLAN for the week ahead from an earlier post this week, you can check it out here: https://www.facebook.com/121543251774543/posts/734962893765906/?extid=jhmtq7AoAj67YVHK&d=n

01.01.2022 Why successful people MAKE THE TIME to exercise regularly Still feel like you can’t afford to exercise right now because you’re too busy with work? Let’s be totally honest...... You’re not too busy. Nobody is. You either don’t see it as a priority or you’re genuinely afraid that it will hinder your success. Regardless. If Tim Cook, Ariana Huffington, Mark Cuban and Mark Zuckerberg all MAKE TIME to exercise... There must be something to it, right? In fact, you’d be hard pressed to find someone who’s extremely successful that DOESN’T workout. Edward Zia Oprah. Richard Branson. Grant Cardone. Ellen. Gary Vee. The list goes on... So WHY do they choose to make time for something like exercise that less than 25% of people makes time for? Simple. It gives them a MASSIVE advantage over their competition by keeping their mind and body at peak performance which equates to... (you guessed it) More money, success and freedom. The 3 things that YOU are working so hard and such long hours for right now. Which means the real question is: Why are you NOT making exercise a priority in your schedule? In today’s quick video I break down step by step how exercise will help you make $$... And why you can’t afford NOT to prioritise your health if you want to be a be successful in business. Check it out here!