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The Leangains Method: The Art of Getting Ripped. Researched, Practiced, Perfected. Kindle Edition
I can honestly say that as far as physique transformation goes, this is the only resource you'll ever need.
--Michael D. Catherwood, television personality, radio legend (Loveline) and co-host of the podcast The Swole Patrol with Dr. Drew Pinsky.
In this book, Martin does what I've yet to see a single other author do in that he breaks down precisely how to individualize and structure your nutrition and workouts to, literally, build the body you want. He makes it quick, easy to understand and simple to adjust. And that's the magic of The Leangains Method.
The information is world class and the extra bonus resources will make your jaw drop when you see how extensive they are. But the magic lies in Martin's ability to teach you how to create your own, individualized plan. How to critically think, analyze and build a program for yourself (and others) that works just as well as if he wrote it himself.
Martin went above and beyond with this book. I'm honored to give it my highest praise. And I urge you to get your own copy immediately because I mean it when I say it could change your life forever.
-- Jordan Syatt, Gary Vaynerchuk's personal trainer and CEO of Syatt Fitness.
Martin has outdone himself with his recent book, and I am honored to be writing a review for it after having read it. It's very clear he has approached this as his life's work; albeit I'm sure we will continue to see great contributions from him. In this book, Martin has pulled together his passion for scientific research with his in-the-trenches testing and validation at an extreme level.
It is an incredible work, referenced extremely well and both highly readable and digestible; qualities which often get missed in pieces with this much scientific backing. This book isn't just theory or an overview of one specific aspect of the topics; but rather a how-to guide - or even a template - to build the physique you want. It's a book with validity that can be put to use and not just be put on the bookshelf.
Personally, I have seen great success with Martin's methodology and myself or anyone else familiar with prior Leangains content will be blown away with the depth and breadth of material that Martin has included in this work. Aside from diet and nutrition, the book includes tons of supplemental information on related topics.
This book easily tops my list of recommendations, and I strongly believe that anyone with an interest in nutrition/performance needs to have it in their library.
--Chris "Mad Scientist" Duffin, Guinness World Record holder of the deadlift, Co-Founder and Chief Engineer at Kabuki Strength.
I haven't been this excited to about a fitness book in years. It's required reading for anyone who wants to get--and stay--in the best shape of their lives. Inside, you're not only going to discover effective, practical, scientifically proven diet and training strategies and techniques for getting bigger, leaner, and stronger than ever before, but also Martin's unique and motivating insights into conquering the "inner game" of fitness.
Drop whatever you're doing and read The Leangains Method. It's a fresh, original work in a stale, "me-too" market, and it deserves a lot of attention.
--Mike Matthews, bestselling author of Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body.
I have always been both inspired and impressed by Martin, not only by his flair for producing thought-provoking methods and well-written articles but also for building a world-class physique with world-record lifts to match it.
This book takes you through his personal journey, and Martin tells the compelling story of what made him into Mr. Leangains with an entertaining combination of authenticity and vulnerability. Then, we get into the Leangains diet and training approaches, where Martin presents the unique methods he has developed and evolved through decades of research and experimentation on himself and thousands of clients.
I was pleasantly surprised to discover that he has focused on readability and ease of application, where other authors and experts in the industry tend to muddle the waters with overly complex science and jargon that makes it seem as if they've never actually worked with someone in the real world. Martin cuts through the myths and hype and presents the diet and training templates that will actually work for everyone, not just genetic freaks. Bonus material is also included, such as recipes, FAQs, and Supplementary Material in the form of his most popular articles.
This easily goes into my top ten recommended reading list, and I expect it to be one of the most influential and popular books of the year, perhaps decade.
--Borge Fagerli, physique coach, author of The Zero Carb Diet and creator of Myo-Reps.
Martin has left no "reps in reserve" with this one. Bull's eye!
--Dr. Bojan Kostevski, MD, Founder and Chief Medical Officer at Lambda Strength.
About the Author
In the mid-2000s, he started the intermittent fasting craze with the website Leangains and the associated Leangains diet, commonly referred to as the 16:8-diet. In 2018, he released The Leangains Method - The Art of Getting Ripped. Researched, Practiced, Perfected. Nowadays, Martin Berkhan works as a personal trainer and nutritional consultant, lecturer, and as an educator on Patreon.
He holds a bachelor's in medical sciences, a Ph.D. in Flipping the Fitness Industry on its Head, and a World Record in the seal row.
- ASIN : B07G3GFLTX
- Publication date : August 16, 2018
- Language : English
- File size : 32148 KB
- Simultaneous device usage : Unlimited
- Text-to-Speech : Enabled
- Screen Reader : Supported
- Enhanced typesetting : Enabled
- X-Ray : Enabled
- Word Wise : Enabled
- Print length : 287 pages
- Lending : Enabled
- Best Sellers Rank: #107,731 in Kindle Store (See Top 100 in Kindle Store)
- Customer Reviews:
About the author
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Top reviews from the United States
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The book covers the thermic effect of food quite well and how a gram of protein is 4 calories but we metabolize 3, although it ultimately does nothing for how we track our food or implement thermogenesis into our lives. He just uses this as the basis for recommending we eat 60% of our calories from protein (300 grams on a 2,000 calorie diet), then goes on to recommend we eat 2 lbs of vegetables. So lean meat and vegetables, that's his grand diet advice. He also wants us to take a 100-200mg caffeine pill every 2 hours. Good luck adhering to that and I also find the caffeine advice in particular to be irresponsible. This is clearly a diet book and not a lifestyle book.
My last couple of issues: Martin is THE most judgmental person in the fitness industry and this book just confirmed that. For example, he insults the average gym goer as uninformed idiots with no idea what they're doing. Why the insult? He does this throughout the book and it was off-putting for me. The other issue is Martin practically abandoning his "secret sauce" which is the 16:8 intermittent fasting. It's not part of the leangains method, it's merely optional here. He covers fasting briefly but not the benefits. For example, he doesn't mention what the studies show about HGH on a fast and how that helps with muscle repair, and he even unwisely tells people they can drink up to 60 calories of coffee creamer on a fast which breaks a fast. He also recommends BCAAs if training fasted but again, this breaks a fast. He founded the 16:8 protocol but he's not a credible source for more information on it anymore with that type of advice.
If you're looking for a diet to go on and you're new to fitness then this might be a good book for that. If you're already well informed about nutrition then there is nothing worth reading here.
I pre-ordered the book the moment I got the email from Martin. I finished it in two days. My impressions are mixed, and the prevailing feeling is disappointment.
In the book about fat loss Martin’s personal story is mildly interesting. At some point he admits his ego taking the upper hand, but then degrades to the patronizing and arrogant rants, such as: “Unfortunately, the days of mentorship are long gone. Now, we live in the age of distraction and façade – there’s too much of everything, and with so much input, no focal point to rest your eyes on, and no man or woman to lend your attention to.” Or: “…with this book, I set out to do what no one has before: to write the book I was looking for when I needed it the most, the Beyond Brawn of fat loss.” Which, according to Martin, is “A lean book with no fluff, no gimmicks – and no fifty-page recipe section, because that’s for hacks who can’t do without them”. Sure, instead over one-fifth of it is taken by the introduction. Finally, there is this: “You deserve to fail, and I hope you do – for years, like I did. And if you knew how lucky you are to be living in this age, with this book in your possession, you’d agree with me.”
Well, feeling very lucky to have this book in my possession I read on. Next couple of chapters discuss calories and Diet Induced Thermogenesis (DIT). This part is moderately interesting, there is some research in it and it makes a case for doing several things that can increase DIT and possibly make make a practical difference. But later in the book Martin says to ignore it and go about calorie counting business as usual. Besides 60% of calories having to come from protein there is no recommendation for macronutrient intake.
There are statements that irritate those who know a bit more than a little about nutritional science and research. For example, “That means 175 of Average Joe or Jane’s 2,500-calorie requirement is attributes to DIT. Yet if they’d only adjust their daily macronutrient ratios, they could keep eating 2,500 calories daily and still lose 25 to 30 pounds (11.3 to 13.6 kilograms) per year. Per year, really? Does it mean that after 5 years they could lose 150 pounds? 300 pounds after 10 years?
Another one: “Scales… they are full of useless functions, including a particularly abhorrent one that professes to show your body fat percentage.” There are different scales hat are doing that, and tetra-pedal ones have shown to have pretty good correlation with DEXA. Even bipedal models have good consistency and, with reservations, are useful for tracking body fat percentages.
Fat loss plateaus. This is an interesting topic. One could talk of metabolic adaptations in response to reduced intake and weight loss. Or even discuss various tweaks used by bodybuilders since the dawn of this sport to overcome it – refeeding days, reverse dieting, to name a couple. No, apparently plateaus don’t exist.
I understand that with Leangains method there is no bulking or cutting phases. However, if one wants to increase his muscle mass there has to be positive caloric balance. What to do then?
The section on exercise is ok if you haven’t ever worked out. Is Reverse Pyramid Training the best method for getting lean? I think a lot of coaches around there would disagree.
Recipe section contains couple of useful recipes. Again, something catches your eye straight away if you ever counted calories. Late-night classic recipe uses 500 g of cottage cheese and some berries. The numbers below tell you that it gives you 407 calories. According to most sources cottage cheese has 100 calories per 100 g, so how come? Maybe the recipe uses low fat version? Then say so. But in that case how does it tie up with the recommendation not to use processed food?
Eventually we get to the Leangains Guide 2.0. The first paragraph states: “…the official blueprint for 16:8 fasting. Invented in 2006 by yours truly, it’s the oldest version of intermittent fasting…” Wrong again. In 2006 Bert W.Herring published his book “The Fast-5 Diet and the Fast-5 Lifestyle”. In the introduction he says that he has been using this method since 1995, for 10 years.
Ok, I probably keep picking on small things, but help me out, as this is important. Location 2365. Estimation of calories for training days. The formula:
Intake + 7.5 percent = 2,000 x 1,0925 = 2,150 calories.
If you bother to pick up a calculator the result is 2,180. Of course, because multiplying by 1,0925 adds 9,25 percent, not 7.5. A difference of 30 calories means nothing, but it is sloppy. The formula for non-training days says 2,000 x 0,0925 = 1850 calories. Oops, my calculator shows the result of 185 calories instead. Of course, this is the error of placing the coma one digit wrong. But this again is sloppy and creates the impression that the author was rushing the book.
It is emphasized several times in the book that one must choose whole foods and avoid the processed ones. In fact, the whole chapter is devoted entirely to the origination of the IIFYM acronym. Fair enough. But there is only one reference in the entire book SB Barr et all) that points to the study that supports the idea that “clean” foods are superior in the context of fat loss. Even then, even the authors of the study caution against generalising the results. In any case, this is an interesting and important topic that deserves more detailed discussion. This is what you call missed opportunity.
You may wonder why I am wasting my time with writing such a long and detailed review. I don’t have anything personal against Martin Berkhan. I simply dislike the unsubstantiated hype. A book is different from a blog. There wasn’t much information on the blog to start with anyway, which is ok, because a blog is a diary, a place to spill your thoughts and to attract likeminded audience. The book , on the other hand, is a more structured work and is expected to cover the subject at hand. And if the book claims to be based on science and research then certain standards must be maintained: it has to be systematic, avoid cherry picking and the author has to have the ability to properly interpret the studies. Not to mention to check his formulas at least twice.
Regretfully, I cannot recommend this book for purposes other than mild entertainment, if you are into life stories of personal trainers. There is literally nothing new, and what remains hasn’t been covered particularly well. I am well aware of the following Leangains and Martin have and get the enthusiasm of the readers. But the book simply doesn’t deliver. If you want thorough and well researched texts on fat loss and building muscle pick up Fat Loss Bible by Anthony Colpo of Bigger Leaner Stronger (and the Beyond sequel) by Mike Mathews.
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What I got was an honest, transparent, to the point discussion on what works and what doesn’t in what amounts to something actually quite superficial and trivial. This is the end to the smoke and mirrors of the fitness industry, and all it promises.
This book could have left me disappointed. In fact I think it did. But I am so glad. And eternally grateful to the author. He has given me the freedom that he promised, the book he knew he had in him, but perhaps for reasons he didn’t quite foresee or plan for. This is every bit a philosophy book as it is a “diet book”.
I really hope Martin Berkhan finds peace. He deserves it. And perhaps some more money for his contribution to this diet industry nonsense. It’s a shame when science needs to catch up with the great thinkers such as himself. The money won’t satisfy him, sadly, but I surely wish that he understands that his attempt at integrity in a field of study that amounts to analysing and parading our own bodies (a lot) for gratification, the saddest of narcissistic pursuits in some respects, hasn’t gone unnoticed, nor unappreciated. He really gave his all, and I respect that. I honestly believe this book has set me free somehow. For now I know the answer for sure. Now I know.
And I cannot un-know it. That is freedom.
Starting from Leangains I build my body, my mind, my relationships, my business and my life. But most importantly, I gain freedom.
And that's pretty f-dope if you ask me.
Martin Berkhan gives enough information to understand, digest and motivate. More stats and figures, unnecessary guff and the usual "i'm so smart look at my big science words" bulls**t you find in other material would be counter productive.
I read it through to the end then started again the next morning to make sure i understood and remembered the considerable amount Martin has to teach.
There is a small tinge of 'sales pitch' that crops up rarely which is dislike but that's personal preference.