Lean In 19 by Gavin Walsh is not just a diet plan but a full home-workout and nutritional blueprint for quick but safe fat loss, which can be then repeated as needed. It is ideal for busy people and moms at home with no time to waste.
“Lean In 19“ belies its name because it does not stop at 19 days but can be followed up by a 12-week maintenance add-on schedule or be repeated after a 4-week break as needed, depending on your goals and starting point.
The workout schedule is based on bodyweight circuit training, a sound choice for stimulating basal metabolism and spurring fat loss.
Circuit training has been proven to be a very effective method to “compress” workouts and stimulate the cardiovascular system while performing a lot of workload in less time, so the decision to make it the core of the program is excellent.
Another advantage is that these bodyweight circuit routines can be performed at home or anywhere with no need for gym fees, expensive equipment, or wasted commuting times.
The workout strategy is complemented with a down-to-earth nutritional plan laid out in simple terms where the author goes through the macro-nutrients facts, the good fats, the bad fats, proteins, carbs as well as the built-in intermittent fasting strategy. See more.
How Does Lean In 19 Work?
Gavin Walsh has done his homework, putting together a program without the usual mumbo-jumbo marketing hype of other fat loss programs with fanciful theories and unrealistic promises.
The only thing that may start alarm bells go off is the brevity of the start-up plan, just 19 days, which may mislead you to suspect this is another flash-in-the-pan program for quick results before your beach vacation.
On inspection, it is nothing like that. Not only is Lean In 19 repeatable and offers a maintenance protocol, but the actual quick fat loss process is well thought of, even though it goes against the usual mantra of the “slow and steady” approach.
The reason for this is that this is both a workout AND nutritional program rolled into one, not just a diet plan. The whole point of the circuit training workouts is to kick start your metabolism into high gear and help you burn fat.
The author calls this combination of workouts and strategic diet “Hot Zone Formula“.
This would not be possible with just a nutritional calorie deficit without workouts, as it would make your metabolism crawl to a snail pace, leading to low energy levels and a slow down of your fat-burning capabilities, even muscle depletion.
What Are The Lean In 19 Workouts Like?
The premise is that you have to be prepared to train for the plan to work. If you are not, then this program is not for you. On the plus side, the workouts are short and take anything between 5 to 30 minutes and can be done at home.
These circuit training drills are demanding and not a walk in the park, plus you are made accountable for them as Gavin Walsh sends you a daily email reminder for you to keep on track and not get distracted or slack off.
There are 19 different workouts, each day a different one, each workout described in a summary in the main manual and complemented by relative demonstrative video by Gavin himself, which you can download or stream as you prefer.
The videos are very important as they prevent you from getting the form wrong even with the best manual description. The tutorials leave no room for mistakes as all you need to do is replicate what you watch being performed.
Typical movements include:
- Jumping Jacks
- Mountain Climbers
- Cross-Body Mountain Climbers
- Walking Planks
- T Push-Ups
- High Kneels
- Seal Jacks
All the movements are performed almost non-stop, with just 10 seconds rest between each exercise. The circuits range between 2 to 5 rounds depending on their complexity and toughness, but the workouts must be followed in the right sequence from first to last.
Circuit Training Strategy For Ramped Up Metabolism And Fat Loss
So while Lean In 19 is a simple and frills-free program, it is no walk in the park either. These circuits will have you drenched in sweat in no time at all, but this is the beauty of this program: helping you accomplish a solid workload in less time while boosting your metabolism and burning your fat storage.
This is also possible because circuit training is a sure-fire method for eliciting EPOC, or Excess Post Exercise Oxygen Consumption, which carries a whole host of benefits such as balancing your hormones, replenishing fuel stores, increasing metabolism, and the breaking down of fats into free fatty acids.
This effect can last up to 48 hours, making you burn fat even while you rest, not just during the workouts.
If you couple this benefit with the time efficiency and the convenience these workouts offer (no gym and no equipment), then it’s easy to see why they are the ideal tool for people who want to get fit and lose weight but have not time nor money to waste in paraphernalia, gyms and commuting times.
For moms at home or busy people, it’s perfect.
The Nutritional Guidelines
Nutrition is well covered in layman’s terms. The manual covers the basic macro-nutrients with an emphasis on unprocessed, natural foods, and no supplements, all contributing to losing weight.
It goes into great detail to list the suggested food sources divided into proteins, carbs, and fats. Fats play a big role in the picture, even though it may sound counter-intuitive to a novice.
Carbs are the greatest culprits for fat storage, as they can easily be converted into fat storage and create a dependency for energy because of the insulin roller coaster baseline they generate.
The author suggests unprocessed, complex carbs like sweet potatoes, oats, or barley and warns against processed, refined sugars as found in cakes, cookies, sweets, bread, and so on.
Ditto for high-quality fats, not any fat, including omega-3 and omega-6 fats from fish and olive oil. Here is a summary of some of the main food sources by category:
- Olive Oil
- Coconut Oil
- Clarified Butter
- Duck Fat
- Veal fat
- Brazil Nuts
- Pumpkin Seeds
- Sesame Seeds
- Sunflower Seeds
- Bell Peppers
- Sweet Potatoes
This is just a small summary of all the food listed in the program.
Intermittent Fasting For Calorie Deficit And Hormone Stability
Fasting regularly in short bursts is an integral part of Lean In 19. Contrary to popular belief, short periods of fasting do not compromise metabolic rate and on the contrary contribute to the necessary calorie deficit without ill effects, helping you keep a healthy body weight. It is long periods of fasting with severe calorie deficit that cause the problem.
There are different schools of intermittent fasting, depending on the duration of the fasting itself. They usually range from 12 to 24 hours. Though it is not carved in stone, Gavin suggests 18-hour fasting at most in a 24/hour cycle.
These short periods of fasting also contribute to regulating hormones, particularly insulin and growth hormone.
Cheat Meals Are Included
The Lean In 19 nutrition guidelines includes three cheat days out of 19, whereas you can indulge in anything you like. This measure in place for both psychological and biological reasons.
The cheat meals allow for a welcome relief from the restrictions of the standard diet, helping you stick to the plan and not give up. But there is also a practical reason for these cheat days, as they prevent your metabolism from slowing down.
The strategic combination and timing of circuit training workouts, wholesome foods, intermittent fasting calorie deficit, and cheat meal days all work in synergy to produce a fast but sustainable fat loss regimen without side effects, called Hot Zone Formula.
Of course, this method is still quite robust and verging on the extreme, not the regular slow-and-steady strategy of old. This is why the author set up the program for 19 days only. You can then go on a 4-week hiatus with the maintenance protocol provided and then resume later the same cycle if you have more fat to lose.
For those happy with the initial results, the maintenance plan lasts for 12 weeks.
About Gavin Walsh – Who Is He?
Gavin Walsh is a top personal trainer from the U.K. with over a decade of experience in the fitness industry. Formally, he holds a degree in Sports Science and certificates in kettlebell training, Olympic lifting, and Premier Masters in personal training.
He spends his time training clients with his own distinct training style and regularly features on fitness and fat loss mags like Men’s Health, Women’s Health, Men’s Fitness Cosmopolitan among others.
Overall, Gavin Walsh is real and well qualified to teach people how to work out and lose unwanted fat.
Benefits Of Lean In 19
This is a nice program that delivers more than expected, given the low price range and the somewhat misleading name. It is not just about a quick fix before your beach holiday, but a rapid fat loss protocol that can be repeated in intervals as needed until you get lean and switch to maintenance mode.
As the “Metabolic Hot Zone” marketing twist suggests, this program is all about ramping up your metabolism, which is achieved through circuit training workouts combines with a strategic diet, cheat meals, and intermittent fasting.
This means that Lean In 19 it is as much a workout program as it is a diet program. These two aspects work together to produce results that are more than the simple sum of the two, working hand in hand to produce exponential results.
- However, for a start, the workouts last on average of 20 minutes and can go as low as 5 minutes.
- The bodyweight circuit routines can be performed anywhere, at home, or on the move.
- No need for gym fees, equipment, or commuting times.
- You can treat yourself on 3 of the 19 days of the plan.
- There is no need to count calories, the diet cycle takes care of useless complications.
- The circuit training workouts elicit EPOC and post-workout high metabolic rate, making you burn fat around the clock and lose weight faster.
- No boring cardio is required, the workouts impact your cardiovascular fitness as well. You hit two birds with one stone.
- The in-built intermittent fasting helps increase calorie deficit with no harm to your metabolic rate while improving insulin and growth hormone response.
- Totally natural plan that does not require supplements or pills.
- Particularly suitable for busy people, moms at home, or people traveling around for work.
What’s Inside Lean In 19?
Lean In 19 is a digital program with instant access upon purchase, no need for waiting for home deliveries. There are 5 main components plus a few bonuses inside, all in PDF and video format.
- The Main Manual with the theory and the 19-day blueprint.
- A Quick Start Diet.
- The Follow Along with Video Library – very useful!
- The Workouts Manual – To be used hand in hand with the videos.
- Daily email reminder – To keep you accountable and motivated to stick to the workouts!
- Stubborn Fat Protocol – A dedicated exercise sequence to improve blood flow and burn fat in stubborn areas.
- Emotional Eating Guide – Hacks and tips on how to avoid giving in to cravings.
- Success Journal – A daily log to keep track of your progression.
Lean In 19 is a sound fat loss program that belies its name. While the author sub-titled it “extreme fat loss plan”, it is not as extreme as it sounds because of the intelligent strategy applied.
The plan must be stopped after 19 days precisely to give you time to recover and go in maintenance mode for the next 12 weeks or be repeated after 4 weeks of rest as needed. It is a plan that can be used over and again.
What makes this program stand out from other fat loss programs is the circuit training workout strategy. This is actually the core of the program and it sets the foundation for the diet strategy to work. Do not even think of following the diet blueprint without working out.
Having said this, the circuit routines are demanding and while the author suggests that the program is suitable for all fitness levels, some routines may be a bit too much to handle for some people without a working out history or health issues. Consult your doctor first.
If you do not have any particular problem, then this program is as practical as it can get to follow, as you can implement it anywhere without extra overheads like gyms, gear, and commuting.
The diet aspect of Lean In 19 is also well laid out and easy to follow with solid guidelines on wholesome macro-nutrients, clever intermittent fasting, and cheat meals thrown in to make it easy to stick to and more effective.
For less than $20 you also get a detailed video tutorial library to help you master the movements, an unusual luxury for such a low price item usually reserved for more expensive plans.
If you also take into account that the program has been around for some time and has already accrued a ton of real, no stock photos, unique testimonials, plus the professional credential of Gavin Walsh himself, it is easy to see that Lean In 19 is not a fad and has been designed to be around for a long time.
Deborah loves keeping fit and staying so for life. She’s been training for the last 12 years and has a simple goal: making it as simple as possible for women to find out about the best training and dieting methods for their goals (see all posts by Deborah).