Philip Hoffman - The 9 Principles for a Lean & Defined Body: Expanded Version

The 9 Principles for a Lean and Defined Body

By Philip J. Hoffman M.S., MBA

Certified Sports Nutritionist

Certified Fitness Trainer

Expert Fat Loss Coach

Copyright 2014 Philip J. Hoffman, HoffmanFit LLC

ALL RIGHTS RESERVED. No part of this report may be reproduced or transmitted in any form whatsoever, electronic, or mechanical, including photocopying, recording, or by any informational storage or retrieval system without express written, dated and signed permission from the author.

DISCLAIMER AND/OR LEGAL NOTICES:

The information provided in this book is based upon the authors experiences as well as his interpretations of the current research available, Because of the rate with which conditions change, the author reserves the right to alter and update his opinion based on the new conditions. The book is for informational purposes only, and should be used for educational purposes only. The author is not a doctor and this is not meant to be taken as medical advice.

The advice and tips given in this course are meant for healthy adults only. You should consult your physician to ensure that the tips given in this book are appropriate for your individual circumstances. If you have any health issues or pre-existing conditions, please consult with your physician before implementing any of the information provided in this course.

While every attempt has been made to verify the information provided in this book, neither the author nor his affiliates/partners assume any responsibility for errors, inaccuracies or omissions. Any slights of people or organizations are unintentional. Any reference to any person or business whether living or dead is purely coincidental. The author does not accept any responsibilities for any liabilities or damages, real or perceived, resulting from the use of this information.

Table of Contents

Appendices

Preface

My name is Philip Hoffman, founder of HoffmanFit Lean Body System .

Obesity isnt a small problem our nation faces today; its an epidemic. The hundreds of diet and fitness programs that flood the market with fad bestselling books, late-night infomercials, and magic pills are only making the problem worse. So why is it that millions of Americans arent able to maintain a healthy body weight?

First, because the challenge of losing body fatespecially belly fat around the waistlineis an issue of practicing consistent, long-term healthy eating habits that are sustainable for the rest of your life.

Second, because most people have no idea which type of workouts are actually the most effective for losing body fat.

The HoffmanFit Lean Body System is a no-nonsense, effective program that Ive created to address those issues of losing body fat, eating healthy, and developing lean muscle in a way that will be sustainable in the long run. This results-driven system incorporates nine critical principles:

1) Follow a simplified and sustainable system

2) Train with weights to build muscle

3) Learn proper exercise form and technique

4) Train at a high-intensity level to stimulate muscle growth

5) Forget everything youve learned about health & fitness

6) Nutritional habits contribute 80% to your results

7) Processed foods are like addictive drugs

8) There is no magic pillonly correct information on which to act

9) Organize your environment to maintain order in your life

These principles were developed from my personal experience as a competitive bodybuilder and fitness model, 10+ years of academic studies in the biological and nutritional sciences, and, more importantly, feedback from hundreds of clients with whom Ive spent thousands of hours consulting on muscle-building and fat-burning strategies.

Applying each principle in this book is crucial to your success. They arent rules of a quick fix program; theyre proven principles that, when applied, will increase the quality of your overall health more than anything else you could do.

Heres a fact: six-pack abs and flat stomachs arent achieved without high levels of fitness and low levels of body fatwhich is why very few people ever achieve them. The problem is, most people are working out using incorrect strategies that dont produce expected results. The HoffmanFit Lean Body System changes all of this, especially when my newest ebook, HD Six-Pack Abs, The Art & Science to a Flat and Defined Set of Abs , is released in 2014.

Your health is, by far, the most important part and greatest asset of your life. Its important that whomever you trust with it is not only educated in the biological sciences, but can also provide you with safe, effective information that has your best interests at heart. Why trust me? Ive devoted my life to the study and practice of health, exercise, and nutritionparticularly focusing on the development of muscle and the regulation of body fat and metabolism. At 50+ years old, Im in the best shape of my life and have significantly slowed the biological aging process down to that of someone two decades younger.

As you read this book, allow me to be your personal coachthe person who helps monitor the validity, quality, and effectiveness of the messages being thrown at us from the health and fitness industry. As an authority on fitness and nutrition, I stay constantly up to date with the latest peer-reviewed research in the industry (not garbage science, which is what I call the nonobjective research that supplement companies conduct for their own benefit).

The HoffmanFit Lean Body System encompasses everything Ive learned and experienced in the realm of personal health and fitness. It was created with a sense of artistry and experiencenot just a mass of scientific knowledgeto make it the most powerful, results-driven program in the industry.

Are you ready to be in the best shape and health of your life?

Lets get started.

Part One

The 9 Principles for a Lean and Defined Body

Principle 1:

Create a Simplified and Sustainable System and Follow It

Develop a scientifically sound, effective, and sustainable plan of action that includes exercise and healthy eating

MAKE A PLAN

No goal can be achieved without a plan to back it up. Whether you want to be the next top surgeon, athlete, or business professional, you must implement a strategic system that guides you to each goal you set. The same idea must be applied to your health and fitness goals.

Take the time to develop, write down, and then practice a health and fitness plan that fits your lifestyle, and is something you can stick to for the long haul.

Tracking the small activitieswhether its the food youre eating or the exercises youre completing each dayis critical in reaching your bigger goal. You dont need to rely on someone else to keep you accountable; you need to keep yourself accountable. Practice it, live by it, and make it habitual. Ive posted sample food tracking and exercise tracking sheets here on my website to help you get your start.

Tracking progress: Its what winners do.

HAVE REALISTIC EXPECTATIONS

One of the easiest ways to fail is by creating an unrealistic daily routine that wont fit your lifestyle. If you know you wont wake up at 5:30 in the morning to work out, dont plan on it in your routine.

Another easy way to fail is by harboring false expectations about how you can transform your body in a quick and easy manner. The amount of information thats fed to us through health and fitness TV shows, blockbuster diet books, and late-breaking scientific reports is enough to make anyones head spin. Not sure what you can believe? Youre not alone. Maybe at one point you felt so bombarded and confused by conflicts in information that you quit before you even beganor maybe you lost twenty pounds on Weight Watchers only to eventually gain it back and try again on the South Beach Diet.