Lion Den Training

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Role of dietary intake in weight loss

Exercise and Physical activity linked to weight loss

Basics of calorie counting by Harvard Health

Diet and exercise for weight loss - Research paper by US National Library of Medicine

Research on weight loss, diet and workout

Source of food database used in the app

Here’s a list of some world renowned research publications that form the basis of health and nutrition advice presented in this app

Nutrition

Resources

Workouts

Justin Perkins

It takes 30 days to create a habit and 60 days to make that habit a lifestyle. The focus for these next 30 days will be to enhance your overall health, your body as well as fitness journey. Time to look in the mirror and find out just how far you are willing to push yourself to become the best version of yourself !!!!!

Home Exercises!

30 Day Life Hack: Get Active (Bodyweight)

Evolution program is a 12-week body transformation program. This program includes exclusive access to video calls and instructional videos

Tri-phase training simply means we have three different types of training. These are:

- Strength Training
- Mass Building
- Endurance Training

Each phase of workouts lasts four weeks. The workouts will be VERY SIMILAR, if not identical for those four weeks. You will still have your daily content that you will need to review and watch, so be sure to login and view your My Progress Page and Workout Page daily. Within the Mass Building and Endurance Training Phases, several of the workouts will change at the two week mark so you will need to keep your eyes open for that.

This is where you need to ditch everything you THINK you know about bodybuilding and getting shredded and open your mind.

Lions Evolution

This is the Revolution Program. It's a 12-week female blueprint for rapid fat burning and physique sculpting. 

Tri-phase training simply means we have three different types of training. These are:

- Build Phase
- Sculpt Phase
- Shred Phase

Each phase of workouts lasts four weeks. The workouts will be VERY SIMILAR, if not identical for those four weeks. You will still have your daily content that you will need to review and watch, so be sure to login and view your My Progress Page and Workout Page daily.

This is where you need to leave behind everything you THINK you know about bodybuilding and transforming your body and open your mind.

Lionesss Revolution

There are two different cycles that you will rotate through. These are “Cycle 1” and “Cycle 2” and each cycle includes different workouts.

Each cycle is 6 days long, and includes two rest days that are noted in your workouts section.

Weight lifting sessions (workouts) should take you about an hour.

NOTE: Leg workouts are not a part of this specific arm-building program. 

Progressive overload via increased weight and increased volume:

This program is going to attack from two separate angles: both progressive overload via increased weight and progressive overload via increased volume.

Progressive overload via increased weight:

The goal with compound lifts is to increase the weight and will also be to complete one all out set of 6-8 reps, followed by a back-off set of 8-12 reps. A back-off set is when you reduce the weight just enough to complete the reps.

The rest between these two sets is to be 3-5 minutes. For example, on week 1 and week 3, a compound exercise for chest is incline barbell press. If you incline barbell press 225-lbs for 8 reps on week 1, it would be reasonable to increase to 245-lbs and go for 6-8 reps on week 3.

Progressive overload via increased volume:

The isolation exercises in the 8-12 rep range will progress via increased volume. To increase volume, a set will be added within the same rep-range. For example, week 2 cable rope push-down will be 3 sets of 8-12-reps. On week 4, you will add a set, so cable rope push-down will be 4 sets of 8-12 reps.

The sets in the 8-12 rep range will have a rest time of 1-3 minutes. After completion of cycle 2, move back to cycle 1, and continue rotating until the program is complete.

Arms For A King

The Army Combat Fitness Test is the assessment for the physical domain of the Army's Holistic Health and Fitness System.
As a general physical fitness test, an age and gender performance-normed scoring scale will be used to evaluate a Soldier’s physical fitness.

Justin Perkins

Personal Trainer & Online Coach

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