01
The program
Most beginners who diet end up smaller, softer versions of themselves. Lean Start fixes that: you lift to hold every ounce of muscle while a modest deficit does the fat-burning, and you walk to make the deficit easier to keep.
For beginners in a fat-loss phase who want to keep the muscle they have.
02
Look inside
VYSN
Program No. 08
Lean Start
13 pages · printable trackers · made to keep
The arc
01Set upDial the deficit and the steps.
02–05Lift + walkTrain to hold muscle; walk to widen the deficit.
06–07PushKeep lifting heavy as the fat falls.
08ReassessJudge the trend, not the day.
03
What's inside
01Lift to keep muscleThree full-body sessions in a deficit.
02Conditioning finishersCarries, intervals, the bike.
03A steps engineDaily steps that widen the deficit.
04The deficit plateProtein-led, paired with The Starter Deficit.
05The trend trackerJudge the weekly average, not the day.
04
The science
Lean Start is built on what we publish in Studies. Read the evidence behind the method, then come back and put it to work.
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Make it a system
The Beginner step of the Get Lean path. See the path →