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Andrea Simulus Reveals "Best Program for a Lean and Sculpted Body"

Planning is key, according to the expert. 
FACT CHECKED BY Christopher Roback

Are you looking to lean out and sculpt your body for summer? You might be doing it all wrong. Andrea Simulus, a 42-year-old Body Composition Coach and social media influencer who is "building" her "goal body" with low-impact strength, is getting real about what it takes to get in shape. In a new Instagram post, she discusses the "best workout program for a lean & sculpted body" – and what she says might surprise you.

4 Things That Make a Program Effective


According to Andrea, the best program for a lean and sculpted body has to meet four criteria.

🩷One that you ENJOY.

❤️One you will actually consistently DO.

🧡One that makes you FEEL amazing.

💛One that gives you RESULTS so you stay motivated.

She Is Doing 4 Strength Training Blocks Weekly


"I LOVE both cardio + resistance training!!!" she writes. However, she notes that she also knows that "random workouts = random results." Since she is trying to increase her muscle size, she added "4 strictly strength training blocks every week," she continued. "Everything else is a sweet endurance and movement bonus for heart health and to stay lean."

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Here Is Her Plan


"Here's how I planned this week," she continued, sharing her weekly workout schedule.


  • 15 min Cycle
  • 💪🏼 75 min Leg Strength


  • 🏃‍♀️4 mile Trail Walk


  • 30 min TRX Dance
  • 10 min Six Pack Workout
  • 💪🏼 1 hr Arm Strength


  • 😴 Rest Day

𝐓𝐇𝐔𝐑𝐒𝐃𝐀𝐘 – Today!!

  • 💪🏼1 hr Leg Strength
  • 🏊🏼‍♀️ 30 min Swimming


  • 40 min TRX Sweat
  • 10 min Six Pack Workout
  • 💪🏼30 min Push Pull Strength


  • 😴 Rest Day

She Also Consumes 2,200 to 2,600 Calories


"To GROW I'm currently eating 2,200-2,600 calories with this training load. I am not afraid of the scale and use it to track my muscle to body fat ratios to ensure I'm not eating too little for results," she continued.

She Says She Needs a Calorie Surplus for Strengthening and Regrowth


"My single priority is to regrow and strengthen my injured leg and I can't do that in a calorie deficit. I've actually been out of a calorie cut phase for over a year now," she added.

You Should Plan Out Your Week


Andrea recommends planning in some capacity. "If you aren't following a strict program, at least plan out your week so you're seeing results + eventually reach your goal‼️" she says.

Hitting Goal Marker Is Motivating


"Fitness is a lifetime journey, but hitting goal markers is what keeps me pushing this hard and loving the process," she continued.

RELATED: I Lost 30 Pounds With This Simple Change

Also, Avoid Processed Food


In another post, she explains why ditching processed food is key to building muscle. "Burning fat is essentially eating less calories than you burn. However, if you start skipping meals, start eating processed carbohydrates that spike your blood sugar, what's going to happen is you're going to get those intense cravings, you're going to have dips in your energy levels," she says. "It'll be much harder to reach your goals. So instead, you need to eat more frequent meals and skip the white rice, processed breads, processed products, and add more high fiber nutrient dense foods to your diet."

💪🔥Body Booster: If you have been struggling with your diet or exercise routine, try sitting down and planning your week ahead of time.

Leah Groth
Leah Groth has decades of experience covering all things health, wellness and fitness related. Read more
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