Bodybuilding great Lee Labrada is still offering his fans premium health advice despite stepping away from the stage decades ago. In his latest venture, Larbada took to YouTube to reveal his four best tips for shredding unwanted belly fat.
“In this video, you’ll learn your best strategy for minimizing fat in your belly while building up your muscles. It’s not like the old days when bodybuilders would eat anything that wasn’t nailed down and end up putting on a lot of unwanted fat. Today, the emphasis is on putting on lean muscle with as little fat as possible.”
Having built a sterling reputation as a Pro in the 1980s and 1990s, Lee Labrada’s bodybuilding career was defined by class, grit, aesthetics, and posing. His routines were brought to life with seamless transitions combined with razor-sharp conditioning. While he never laid claim to a Mr. Olympia title, Labrada secured a top-four position for seven consecutive years.
While his posing trunks remain on his mantle, Lee Labrada hasn’t forgotten the discipline and methods it took to build his legendary physique. Now that the holidays are over, the bodybuilding veteran is back to offer his followers an eye-opening guide on building a tighter core.
Here Are Lee Labrada’s 4 Tips for Minimizing Fat and Building Lean Muscle
Quick Breakdown
- Consume The Right Amount of Protein For Your Body Weight
- Eat 5-6 Small Meals Each Day
- Combine Protein and Carbs At Meals, Avoid Carbs By Themselves
- Cardio Training Four Times a Week
Tip #1 – Consume The Right Amount of Protein For Your Body Weight
First, Labrada emphasized the importance of proper protein intake, providing common sources that he often turns to.
“Consume the right amount of protein for your body weight plus enough carbs and fats for energy. Sounds simple enough right? But what’s the right amount of proteins and carbs? I recommend one gram of protein per pound of body weight. Sources of protein include chicken breast, turkey breast, fish, lean meats, low-fat cottage cheese, and protein shakes like lean body,” Lee Labrada explained.
Get Fitter, FasterLevel Up Your Fitness: Join our 💪 strong community in Fitness Volt Newsletter. Get daily inspiration, expert-backed workouts, nutrition tips, the latest in strength sports, and the support you need to reach your goals. Subscribe for free!
Concerning carbohydrate intake, Labrada says to eat no more than one and a half grams per pound of body weight each day.
“For the carbohydrates, I recommend eating no more than one and a half grams of carbohydrates per pound of body weight each day. Good sources of carbohydrates includes sweet potatoes, yams, oatmeal, and rice.”
Labrada specified that a 200-pound male would need approximately 200 grams of protein and 300 grams of carbohydrates each day to add lean muscle mass.
“Let’s take a hypothetical 200-pound male who wants to put on lean muscle without adding a lot of belly fat. He would consume approximately 200 grams of protein plus 300 grams of complex carbohydrates every day.
This food intake would be divided up over five meals per day. That works out to about 40 grams of protein plus 60 grams of complex carbohydrate at each meal.”
Tip #2 – Eat 5-6 Small Meals a Day
Next, Labrada explained why five to six smaller meals trumps bigger and fewer helpings.
“Don’t overeat at each meal. By breaking down your caloric intake up over several small meals per day, you won’t overload your digestive system or put on that unwanted fat as long as your calories don’t exceed your caloric break-even.”
“Smaller meals also have a smaller impact on insulin release and as you know insulin is a powerful hormone and while it’s useful, excess insulin can cause fat storage.”
Tip #3 – Combine Protein and Carbs At Meals and Never Eat Carbs By Themselves
His third recommendation is to avoid eating carbohydrates by themselves as they can spike insulin levels.
“Never eat carbs by themselves. When protein and carbohydrates are combined the rate at which the meal is broken down and converted to energy is slowed down and that yields longer-lasting energy with less of a rise in insulin. Carbohydrates eaten by themselves can cause a rapid increase in blood sugar which can spike insulin, and you don’t want that.”
Tip #4 – Cardio Training 4 Times a Week
Lastly, Lee Labrada detailed why cardio training four times a week helps burn unwanted fat.
“Do cardio exercise four to five times per week to burn off excess fat and to promote recovery. Now you know it may seem a little bit counter intuitive to do cardio at a time you’re trying to put on body weight lean muscle tissue, but cardio has actually been shown to promote recovery by improving circulation.
Additionally, cardio exercise helps to burn off excess calories that could lead to fat accumulation. I personally prefer the stationary bike or steps for cardio.”
With health and wellness being top priorities for Lee Labrada, this isn’t the first time he has unveiled a useful guide for better living. He recently discussed how someone capable of completing 40 push-ups in a row reduces their risk of heart disease by an astounding 96%.
While Labrada set his sights on new ventures in retirement, the family name still carries a lot of weight in the IFBB Pro League. Lee’s son, Hunter Labrada has embarked on his bodybuilding career and has already found success, having placed as high as fourth on the prestigious Mr. Olympia stage (2021).
Feel free to incorporate Lee Labrada’s four tips and let us know about your progress!
Watch the full video from the Labrada Nutrition YouTube channel below:
RELATED: Lee Labrada & Hunter Labrada Share What To Eat for Pre-Workout Nutrition: “Keep It Simple”
You can also follow us on Twitter, Facebook, Instagram, and
YouTube for even more content.
