April 2012: Get Leaner Questions Answered

Today’s coaching video answers some of the common questions about the Get Lean Program:

1. How to combine the Bodyweight Fat Burning and Resistance Re-Shaping workouts.
2. What is the correct sequence for the workouts.
3. Should you be doing sets or circuits?
4. How to progress through the program.
5. How does HIIT fit in?
6. Warming up and stretching
7. Protein shakes and storage.
8. Portion sizes versus counting calories.
9. Weight loss per week guide and goals.
10.How to let go of past mistakes and stay positive about your progress and goals.

Comments or questions? Please post below :)

Thank you to: Nadine, Adelle and Sue!



  1. Thank you SO MUCH for this video Belinda! It answered lots of questions. ;). Unfortunately, when the video gets to the part relating to when to progress to the next level the video is jumpy and skips some of the information :(. I can’t tell if you answered it, but would you mind letting me know when should one move from intermediate to advance? :)
    Thanks again and have a lovely Weekend!

    • Hi Helena!

      My pleasure :) I apologize for the video jumping – there was a problem with my video software, a little frustrating but I finally got the video processed despite it not being perfect.

      So, to answer your question. Everyone’s progress and progression will be a little different. The most important thing is to keep challenging your body in different ways. This can be achieved by gradually increasing the weights you are using and decreasing the rest between each series (if doing resistance training) or doing more circuits in less time (if doing the bodyweight). Once you feel you are able to do all the exercises with near perfect form and have increased the difficulty and are still performing well and not feeling as challenged – then it is time to move on to the next level. At this point, I recommend taking a good rest of at least 3-5 days off training, or every 6 weeks or so. To fully recharge your muscles and energy levels so you can keep training hard and seeing progress.

      Please let me know how this works for you and if you have any more questions :)


  2. SueSTALTARI says:

    Thank you Belinda. Very helpful video.

  3. SueSTALTARI says:

    Belinda if someone had a lot of fat to lose and had access to a gym and to get more out of their gym membership it would be best to combine Body Weight and Resistance? The resistance to be done at gym and body weight at home. So two sessions each of body weight and resistance per week – Mon Tue and Thur Fri for example.
    In the body weight workouts you do it as a circuit going from one exercise to the next. In the beginners one there is a 25 second rest between exercises and then a 2 minute rest after circuit. Can I miss the 25 second rest as I find I am just standing around wasting time as not needing to catch my breath or anything?

    • Hi Sue! Combining the Resistance in the gym and the Bodyweight at home is a great approach – the best of both worlds. 2 and 2 sessions is ideal. For the bodyweight rest between exercises, absolutely – you can go straight from one exercise to the next according to your energy levels (just make sure your form is always spot on). Make sure you make a note of the rest times on your tracking sheet and every workout try to reduce it as a goal to keep improving!


  4. DALIACOZMA says:

    Thanks! Heplful video.
    Belinda, I have a few questions regarding the food.
    On your meniu you have protein shakes every day…I plan to workout 5 days a week. I started the program last week, so I don’t know if I should have protein shakes even on those days when I don’t workout.
    I workout in the afternoon. I work full time, so I don’t have time in the mornings. Usually my trainning is form 5:30 to 6:30 pm. Is it ok to have the protein shake 1 hour before the workout (it is easy to prepare) and have my dinner after that?
    I found out that the portions are a little to big for me…and I don’t feel hungry between the big meals. So I skipped part of the snacks. Is that ok?..taking in consideration that I am not hungry and I am not craving anything…

    • Thank you :)

      Great questions! The protein shake is optional on the days you don’t workout. If you are feeling hungrier than usual or experiencing cravings then add it in – if not, then a small snack is perfect instead – use the morning snacks as a guide. It’s perfectly fine to have the shake 1 hour before you train and your dinner afterwards. That will work well. Regarding the portions – it’s OK to downsize the snacks but make sure you have something – it’s necessary to keep your blood sugar stable and your metabolism boosted. Better to eat less more often than go several hours without eating. Since you’re not feeling hungry or craving anything, make sure you stick to the program very closely and in your treat meal – keep the portions moderate.

      Keep me posted on how things are going and say hi in the forum!


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