BuiltLean-Get-Lean-Guide

“In every block of marble I see a statue as plain as though itstood before me, shaped and perfect in attitude and action. Ihave only to hew away the rough walls that imprison the lovelyapparition to reveal it to the other eyes as mine see it.”-MichelangeloCopyright © 2015 Elite Training Partners LLC DBA BuiltLeanAll rights reserved.No part of this book may be reproduced in any form without permission in writing from the author or publisher,except for the inclusion of brief quotations in a review.WARNING: This e-book is protected by Federal copyright law. It is illegal to re-sell, or auction this e-book. Violatorswill be prosecuted to the fullest extent of the law. Published by Elite Training Partners LLC in the United States ofAmerica. Photo Credits: Taylor Hooper PhotographyDISCLAIMERThis book is for reference and informational purposes only and is no way intended as medical counseling or medicaladvice. The information contained herein should not be used to treat, diagnose, or prevent a disease or medicalcondition without the advice of a competent medical professional. This book deals with in-depth information onhealth, fitness, and nutrition. Before making any changes in your lifestyle, you should consult with your physician.The author, writer, editors, and graphic designer shall have neither liability nor responsibility to any person or entitywith respect to any damage or injury alleged to be caused directly or indirectly by the information contained in thisreport. The entire contents of this guide are protected by international copyright and trademark laws. The ownerof the copyrights and trademarks is Elite Training Partners LLC, its affiliates, or other third party licensors. Resultsmay vary. Proper exercise and diet are necessary to achieve and maintain muscle definition.YOU MAY NOT MODIFY, COPY, REPRODUCE, REPUBLISH, UPLOAD, POST, TRANSMIT, OR DISTRIBUTE, IN ANYMANNER, THE MATERIAL IN THIS PRESENTATION, INCLUDING TEXT,GRAPHICS, OR PHOTOS. You may print anddownload portions of material from this Presentation solely for your own non-commercial use provided that youagree not to change or delete any copyright or proprietary notices from the materials.

Believe – You Are Built Lean.You are about to be empowered with information that may change how youthink about fitness for the rest of your life.The supplement industry, makers of fad fitness products, and tons of otherspecial interests don't want you to know about the information in this report.This guide reflects 20 years of my experience exercising, thousands of hourstraining men and women one-on-one, and a substantial amount of research.In fact, all the health claims I make in this report are backed by scientificresearch studies that I reference.In the photo on the cover of this guide, I’m around 7% body fat, which is whatI’ve maintained for the last 6 years. While I've attained the body that I alwaysdreamed about, much more importantly, I've helped people just like youtransform their bodies as well.There is not a shadow of doubt in my mind you can have a lean, strong,healthy body, even if you work long hours, or sometimes lack motivation.With the right mindset and approach, you cannot fail.Here's to your health,Marc Perry, CSCS, CPTFounder, BuiltLean©2015 Elite Training Partners LLC DBA BuiltLean - All Rights Reservedwww.BuiltLean.com 3

Table of Contents1) Never Try To Lose Fat & Build Muscle At The Same Time 52) Do Full-Body Workouts 63) Train Movement Patterns, Not Muscle Groups 74) Eat Whole Foods 85) Beware of Alcohol 96) Sleep Makes Everything Easier 107) Be Ready To Change Your Habits 118) Train For Performance, Not Aesthetics 129) Track Your Progress 1310) Make Your Workouts Harder Slowly 14Sample Workout & Menu 15References 18©2015 Elite Training Partners LLC DBA BuiltLean - All Rights Reservedwww.BuiltLean.com 4

1) Never Try To Build Muscle & Lose Fat At TheSame TimeI have to admit I spun my wheels for yearsbecause I didn't understand that musclegain and fat loss require completelydifferent approaches.The following is an oversimplification, butbuilding muscle requires eating morecalories than you burn while liftingprogressively heavier weights. Fat lossrequires you to eat less calories than youburn and does not require you to progressthe weight you are lifting.Natural bodybuilders and fitness models do not attempt to build muscle and losefat at the same time (i.e. over a short time period). Instead, these people go ona muscle gain cycle of around 3-6 months, and then a fat loss cycle of 2-3 months.Unless you are a man under 12% body fat, or woman under 20% body fat, Iencourage you to focus your energies on losing fat without losing muscle. Onceyou are lean, you can go on a muscle-building phase if you so choose. I don't thinkyou'll be disappointed with how you look when you can see your abs.Here’s an example of why it's so important to lose fat without losing muscle. Let’stake Mike who is 200 pounds with 25% body fat. After a strict diet, he loses 30pounds, but 10 pounds are muscle. Mike’s body fat is now 18%. On the other hand,if Mike lost 30 pounds of fat without losing any muscle, his new body fat percentagewould be a much more impressive 12%.So in order to get the lean, toned, athletic body you want, you must lose fatwithout losing muscle.©2015 Elite Training Partners LLC DBA BuiltLean - All Rights Reservedwww.BuiltLean.com 5

2) Do Full-Body WorkoutsIf you only focus on one, or twomuscle groups each workout, youare using a very inefficient andunnatural approach to fitness.The bodybuilding method oftraining one, or two muscle groupseach workout is deeply flawed.I followed the bodybuilding approach for many years and it left me inflexible, lessathletic, sore all the time, and too worried about how I looked.The truth is that your body is an integrated web of muscles, ligaments, tendons,and fascia. Your body is not a dumb machine with parts stuck together.Here are a few major benefits of full body strength workouts:1) Burn substantially more calories (during and after the workout) 12) Develop a more balanced body that looks athletic3) Feel fresh and energized, not soreBy training the same muscles more frequently 2, or 3 times each week, researchsuggests you will also boost your strength faster. 2 And finally, challenging yourmuscles each workout helps prevent muscle loss, because if you don’t use yourmuscles, you lose them. 3I know after a long day at work your body may feel stiff, your lower back may besore, and you don't really feel like moving at all. It’s easier to do couple sets ofbench press, a few biceps curls, and then leave. But what your body really needsto counteract lack of movement is - you guessed it - to move and stimulate all ofyour muscles every workout.©2015 Elite Training Partners LLC DBA BuiltLean - All Rights Reservedwww.BuiltLean.com 6

3) Train Movement Patterns, Not Muscle GroupsYou know full-body workouts can helpyou get leaner and stronger faster, butwhat exercises should you do? Shouldyou do one exercise per muscle groupeach workout?The human body is designed to lift,bend, throw, jump, run, and completemany other athletic movements.I believe you should train your body as it was designed to maximize your results.That means you need to forget all you’ve learned about what exercises target whatmuscle group. In fact, you may be better off not even knowing the names of thedifferent muscles you have! Just think of your body as one muscle.Here are the 7 fundamental human movement patterns: 41) Squat2) Lunge3) Push4) Pull5) Twist6) Bend7) GaitTo give you some exercise examples, a pull-up is a Pull movement, a push-up is aPush movement, and throwing an object is a Twist, Lunge, and Push. The idea is toget stronger and more fluid in each movement pattern and everything else willtake care of itself (i.e. you will become more athletic and look great).As an added bonus, when you complete strength training exercises that challengeyour entire body, it can increase hormones that burn fat including testosterone andgrowth hormone and also burn more calories not only during your workout, butalso after your workout (the afterburn effect). 5©2015 Elite Training Partners LLC DBA BuiltLean - All Rights Reservedwww.BuiltLean.com 7

4) Eat Whole FoodsLearning about nutrition online canbe extremely confusing andfrustrating.Some websites blame carbs forcausing obesity and all the problemsin the world. Others will say youneed to eat like humans did 10,000years ago even though we have noidea exactly what humans ate backthen.What we do know - based on a law of nature - is that if you eat more calories thanyou burn, you will gain weight. If you eat fewer calories than you burn, you willlose weight. 6 You probably know this already.But what you may have not seen, or heard is that BOTH calorie quantity andquality matter. Both are important because they are integrally tied together.The type and quality of calories you eat directly effects the number calories youeat. 7 If you eat whole foods that are unprocessed – think apples, chicken,broccoli, almonds – these foods will help satisfy your hunger more than foods thatare highly processed, or high in sugar like soda, candy, or cereal.If you want to lose fat, you must eat fewer calories than you burn whilesatisfying your hunger. The solution is to focus on eating whole, unprocessedfoods that fill you up. The less ingredients a food has, the better. If you notice acertain food gives you a stomach ache, or makes you feel bloated – grains, milk,and beans for example can sometimes do this – then stop eating them.Eating whole foods is too simple and straightforward to be made into a fad diet,but that’s why it works so well.©2015 Elite Training Partners LLC DBA BuiltLean - All Rights Reservedwww.BuiltLean.com 8

5) Beware of AlcoholI had a client named Scott who used totrain with me 3 times a week.Scott and I had awesome workoutstogether and I knew he was eatingfewer calories than he was burningcomprised of whole, natural foods.After a month of training, Scott’s bodylooked the same. I couldn'tunderstand why he wasn't losing fat if he was eating so well and exercisingeffectively.It turns out that he was drinking 4-5 nights a week.Alcohol is technically a toxin that does not aid in the growth, or repair of the body.When you consume alcohol, you practically shut down your body’s ability to burnfat. 8If you have a sedentary job and you binge drink late at night, the fat is almostguaranteed to start accumulating. I don't want to be a fun vacuum and suck theexcitement out of your life, but I can't emphasize enough that drinking excessivelywill hold you back.Additionally, you’ve probably seen studies about how 1, or 2 drinks of alcohol perday is considered healthy. 9 These studies, however, are based on correlation, notcausation. For example, let’s say Chris is a healthy guy who exercises every day,but has one can of soda a day. A scientific researcher may infer based oncorrelation that soda is healthy because Chris is healthy. But we all know that sodais definitely not healthy.If you enjoy drinking alcohol in moderation, that’s totally cool, but keep in mind itmay not be helping you reach your goals and is likely impacting the quality of yoursleep. 10©2015 Elite Training Partners LLC DBA BuiltLean - All Rights Reservedwww.BuiltLean.com 9

6) Sleep Makes Everything EasierSleep is becoming a scarce commodityin our increasingly connected world.Aside from its health benefits, sleep isso important because the less yousleep, the harder it is to control yourhunger and have enough energy toexercise.There are two hormones that areparticularly important for controllingyour hunger:1) Leptin is a hormone that acts as a fat thermostat, telling your body how muchbody fat you have to help regulate your hunger. More leptin = less hunger.2) Ghrelin, also referred to as "growling ghrelin" is a hormone released whenwe are hungry. More ghrelin = more hunger.Lack of sleep affects these hormones by decreasing leptin and increasing ghrelin. 11One study showed that sleep deprivation caused the desire for high carbohydrate,calorie-dense foods to increase by 45%. 12 Another study showed that people wholost weight who were also sleep deprived lost more muscle than participants whogot ample sleep. 13In today’s world of constant connectivity, getting more sleep is easier said thandone. Getting more sleep, however, is one of the simplest ways to improve yourhealth and fitness.Consider implementing a rule of no electronics after a certain hour, say 8pm, andthen dim the lights in your bedroom. This allows your brain to wind down and sleephormones to rise for a more restful sleep. 14©2015 Elite Training Partners LLC DBA BuiltLean - All Rights Reservedwww.BuiltLean.com 10

7) Train For Performance, Not AestheticsHow you look is probably very importantto you, but does that mean your trainingshould be structured around aesthetics?For most of human history, improvingfitness served a survival purpose; we weremore likely to hunt effectively, find andbuild shelter, and transmit genes forhealthy offspring. When we did astructured workout, it was to prepare forphysical challenges like sporting activities, or combat.The rising popularity of bodybuilding led to a shift from focusing on strength andathleticism to approaching our bodies as a bunch of muscles we need to “workout”. Most gyms are filled with clunky exercise machines, which are entirelyunnecessary and even counterproductive to achieving true fitness.Instead of “working out” a muscle, I encourage you to create goals that help yourbody perform better. Whether it’s trying to do 10 pull ups, being able to lift 2xyour bodyweight off the ground, or running a mile under a certain amount of time,the idea is to shift your thinking from worrying about how your body looks tobecoming stronger and more athletic – as nature intended.As you become stronger and more athletic, your body will start to look moreathletic, lean, and fit. In other words, aesthetics are a byproduct of improvedperformance. By challenging your entire body as one piece, you develop yourmuscles in a way that is naturally aesthetic. You won't have to worry about grossmuscle imbalances like an oversized chest with small arms. You won't have toworry about doing abs exercises to get a six-pack.Most importantly, focusing on performance creates a healthy mindset shift fromobsessively thinking about how you look, to how your body functions. As I’velearned, this can be a very liberating experience; your body will look and feel betterwithout worrying about it.©2015 Elite Training Partners LLC DBA BuiltLean - All Rights Reservedwww.BuiltLean.com 11

8) Be Ready To Change Your HabitsOn TV and online you may seeclaims like, "Lose 30 Pounds In 30Days", "How I Got Ripped in 2-Weeks", or "An Easy and FastWeight Loss System" with fakebefore and after photos.If losing fat and getting lean wereeasy, then everyone would have asix-pack. Changing our bodies is difficult for several reasons. Here are three ofthem:a) To change our bodies we must change our habitsOur bodies reflect (1) our genes and (2) our habits. By definition, habits are deeplyingrained in our subconscious minds, so it can be difficult to change them.b) Our bodies are homeostatic organismsOur bodies are homeostatic organisms, which mean they are resistant to change. 15This is fantastic from a survival perspective, but not so good in terms of helping youlose your love handles.c) Society is structured for us to get fatMost easily accessible and inexpensive foods are highly processed and devoid ofnutritional value. Restaurants serve us more food than we actually need. 16Technology has made our lives so convenient that we barely have to move to livenormally. At the same time, we are tied to our jobs 24/7 and our lives are becomingmore and more hectic. Today, as many as 7 out of 10 Americans are "overfat",which includes people who are not only overweight, but those who have normalbody weight but excessive body fat. 17In order to change your body for the long-term, you must be ready and willing tochange your lifestyle habits.©2015 Elite Training Partners LLC DBA BuiltLean - All Rights Reservedwww.BuiltLean.com 12

9) Track Your ProgressNot tracking your progress is like playing in a basketball game without knowingwhat the score is, how many points you have scored, or how many rebounds you’vemade. In other words, you have absolutely no idea how you are playing and if youare even winning.Tracking your progress will help you identify improvements from consistentexercise and better eating so that you can link your efforts to positive results.Here are a handful of metrics you may consider tracking:StrengthFlexibilityBody WeightBody Fat %BodyMeasurementsYou can keep track of any strength increases suchas the number of push-ups you do, or working ondoing a handstand.Making improvements to your flexibility can helpyou make substantial improvements to how youfeel and may help prevent injury.Weigh yourself on the same day and at the sametime (i.e. every Monday morning at 8am). Yourweight can fluctuate during the day based on whatyou've eaten and your level of hydration.If you do not have a personal trainer to calculateyour body fat using the 3-site Jackson Pollockmethod, use the one-site Accu-Measure body fatcaliper. It retails for only $10 and will give you adecent estimate of your body fat.You can measure your waist, hips, shoulders,chest, arms, thighs, and calves using a clothmeasuring tape. Measurements should be takenat the largest cross sectional area of each bodypart.©2015 Elite Training Partners LLC DBA BuiltLean - All Rights Reservedwww.BuiltLean.com 13

10) Make Your Workouts Harder SlowlyAs you know, our bodies are homeostaticorganisms that are resistant to change. Sowhat do you think happens if we use thesame exercise routine with the sameintensity over and over again? Yes, you areright - our bodies adapt and cease tochange.While it’s ideal to progressively increasethe intensity, or difficulty of the workouts,we don’t want to make them too hard tooquickly. Small improvements over time add up to big improvements andprogressing your workouts slowly should help decrease the risk of injury.Several variables can be altered in your exercise routine to make it morechallenging over time: Frequency (# of workouts/week) Duration (length of workout) Sets per Exercise Reps per Set Rest between Sets Resistance / Weight Types of exercise Order of exercises Tempo (speed of each rep)Designing a safe, effective fitness program that is appropriate for your specificfitness level and goals can be a complex task. It took me 5 years to develop andrefine BuiltLean Transformation, which is an 8-week fitness program for busy menand women who want to get lean and strong with as few short workouts a week.While all this may seem a bit overwhelming and confusing, let’s make it simple. Yes,may achieve better results if you have a program that has progression and variationbuilt into it, but you can still make progress just by making your workouts harder(lifting a little more weight, running a little faster, etc.) slowly over time.©2015 Elite Training Partners LLC DBA BuiltLean - All Rights Reservedwww.BuiltLean.com 14

Now it's Time to Change Your BodyI'm thrilled that you’ve read this guide, which I tried to make refreshingly absent ofthe bogus claims you may be used to when reading about fitness.If you enjoyed reading this guide, I would greatly appreciate if you “Like” theBuiltLean Facebook Page and share my BuiltLean.com website with friends.I sincerely hope that this information was helpful for you and if you signed up formy email list, I look forward to connecting with you again soon!©2015 Elite Training Partners LLC DBA BuiltLean - All Rights Reservedwww.BuiltLean.com 15

SAMPLE BUILTLEAN WORKOUTBelow is a sample full-body workout that can help you burn calories for days. This is oneexample of the effective fat-burning workouts in BuiltLean Transformation, which has 6customizable workouts and 50+ videos of me demonstrating how to do each exercise.Full Body WorkoutInstructionsWarm up with 5-10 minutes of low intensity cardio, or dynamic stretchingSuperset means alternate the two exercises listed until all sets are complete, then move to the next superset.Rest around 30 to 60 seconds between each exercise. If you are a beginner, full rest between setsDepending on your exercise level, complete 1 to 3 sets. Advanced exercisers should complete 5 sets of interval trainingInput the reps and weight for each set in the boxes below like this "8/60", for 8 reps of 60 poundsExercise Sets Reps Set1 Set2 Set3Superset #11A) Goblet Squat 3 81B) Bird Dog 3 8Superset #22A) Incline DB Bench Press 3 82B) Pull-Up 3 Max RepsInterval TrainingChoose One Exercise: 10 Kettlebell Swings - 50 Jump Rope - 20 Mountain ClimbersSet 4 Set 5Advanced3-5Commens / Notes©2015 Elite Training Partners LLC DBA BuiltLean - All Rights Reservedwww.BuiltLean.com 16

FULL BODY WORKOUTExercise Photos1A) Goblet Squat 1B) Bird DogHead up, shoulders back, low back flat to Keep your back flat, press into the ground. Advancedslightly arched. Advanced Variation: Variation: Bird Dog Plank.Barbell Front Squats2A) Incline DB Bench Press 2B) Pull-UpLock your shoulders away from your Extend your arms straight at the bottom, pull with yourears. Alternative: Push Up for Max Reps back. Alternative: Half-Kneeling PulldownINTERVAL TRAINING OPTIONSKettlebell Swings Jump Rope Mountain Climbers©2015 Elite Training Partners LLC DBA BuiltLean - All Rights Reservedwww.BuiltLean.com 17

SAMPLE MENU (1800 Calories)The following is a sample menu designed for a man who weighs 180 to 200lb and wantsto get leaner. In BuiltLean Transformation, there are over 50 meal and snack ideas and10 sample menus for men and women, along with vegetarian options.Target calorie intake depends on genetics, lean body mass, age, gender, and activitylevel. Women can adjust the amount of each item below to decrease the total calorieintake (i.e. 3 ounces of chicken vs. 6 ounces).BreakfastEggs & Oatmeal2 Whole Eggs2 Egg Whites1/2 Cup OatmealOrangeLunchTurkey/Chicken Club1 Whole Wheat Wrap5-6 ounces of grilled chicken, or turkey breast1/3 avocado sliced1/2 cup of Spinach & Sliced tomatoMid-Afternoon Snack1 Apple, ¼ cup of almondsDinnerSoy Gingered Salmon5 ounces of salmon marinated in low sodium soy sauce and sliced ginger1 cup of cooked brown rice2 cups of steamed vegetables (broccoli, mushrooms, onions, etc)Total Calories: Approx. 1800©2015 Elite Training Partners LLC DBA BuiltLean - All Rights Reservedwww.BuiltLean.com 18

BUILTLEAN TRANSFORMATION8-Week Body Transformation ProgramOnly 3 Workouts Per Week – If you are busy and want a simple and effective planyou can trust, the 8-week workout plan that requires only 3 workouts per week iseasy to follow and customize, and brutally effective.Get A Lean, Not Bulky Body– If you want to a lean, strong, and athletic body, thisprogram is for you. This is not a bodybuilding program designed to create abulky appearance.Easy-To-Follow Nutrition Plan–The BuiltLean Nutrition Plan is not a diet, but aplan based on guidelines that are flexible enough for you to choose foods youlike, but still have structure.A Program Based On Science – BuiltLean Transformation has been rigorouslytested over 5 years and reviewed by qualified fitness and medical professionalsfor scientific accuracy and effectiveness.BUILTLEAN.COM/TRANSFORM©2015 Elite Training Partners LLC DBA BuiltLean - All Rights Reservedwww.BuiltLean.com 19

About BuiltLeanBuiltLean is a private companybased in New York City thatdevelops fitness programs andproduces free articles and videos that empower busy professionals to reveal theirpotential. BuiltLean offers personal training, nutrition counseling, and fitnessprograms that are simple, efficient, and science-based.About Marc Perry, CSCS, CPTMarc is the creator of BuiltLean and is recognized asthe go-to fitness expert for busy professionals whowant to get lean fast. He has appeared on NBC,CBS, FOX, and various print and online mediaincluding Men’s Fitness, Men’s Health,BusinessWeek, and BusinessInsider. A former WallStreet Finance Analyst who gained over 30 poundsfrom a sedentary lifestyle, Marc’s mission is to makegetting lean, strong, and fit easier and moremanageable. Marc earned his B.A. from YaleUniversity and holds numerous exercisecertifications.©2015 Elite Training Partners LLC DBA BuiltLean - All Rights Reservedwww.BuiltLean.com 20

References1Scott CB. Contribution of anaerobic energy expenditure to whole body thermogenesis. Nutr Metab(Lond). 2005;2(1):14.2Available at: http://www.strengthandconditioningresearch.com/strength/#5. Accessed June 18, 2015.3Wisdom KM, Delp SL, Kuhl E. Use it or lose it: multiscale skeletal muscle adaptation to mechanicalstimuli. Biomech Model Mechanobiol. 2015;14(2):195-215.4Chek P. How to Eat, Move and Be Healthy!, Your Personalized 4-Step Guide to Looking and FeelingGreat from the Inside Out. C.H.E.K Institute; 2004.5Kraemer WJ, Ratamess NA. Hormonal responses and adaptations to resistance exercise and training.Sports Med. 2005;35(4):339-61.6Hill JO, Wyatt HR, Peters JC. Energy balance and obesity. Circulation. 2012;126(1):126-32.7Halton TL, Hu FB. The effects of high protein diets on thermogenesis, satiety and weight loss: a criticalreview. J Am Coll Nutr. 2004;23(5):373-85.8Siler SQ, Neese RA, Hellerstein MK. De novo lipogenesis, lipid kinetics, and whole-body lipid balances inhumans after acute alcohol consumption. Am J ClinNutr. 1999; 70(5):928-36.9Byles J, Young A, Furuya H, Parkinson L. A drink to healthy aging: The association between olderwomen's use of alcohol and their health-related quality of life. J Am Geriatr Soc. 2006;54(9):1341-7.10Ebrahim IO, Shapiro CM, Williams AJ, Fenwick PB. Alcohol and sleep I: effects on normal sleep. AlcoholClin Exp Res. 2013;37(4):539-49.11Taheri S, Lin L, Austin D,Young T, Mignot E (2004) Short sleep duration is associated with reducedleptin, elevated ghrelin,and increased body mass index. PLoS Med 1(3): e62.12Spiegel K, Tasali E, Penev P, Van cauter E. Brief communication: Sleep curtailment in healthy youngmen is associated with decreased leptin levels, elevated ghrelin levels, and increased hunger andappetite. Ann Intern Med. 2004;141(11):846-50.13Nedeltcheva AV, Kilkus JM, Imperial J, Schoeller DA, Penev PD. Insufficient sleep undermines dietaryefforts to reduce adiposity. Ann Intern Med. 2010 Oct 5;153(7):435-41.14Chang AM, Aeschbach D, Duffy JF, Czeisler CA. Evening use of light-emitting eReaders negativelyaffects sleep, circadian timing, and next-morning alertness. Proc Natl Acad Sci USA. 2015;112(4):1232-7.15Keesey RE, Hirvonen MD. Body weight set-points: determination and adjustment. J Nutr. 1997;127(9):1875S-1883S.16Nielsen SJ, Popkin BM. Patterns and trends in food portion sizes, 1977-1998. JAMA. 2003; 289(4):450-3.17Flegal KM, Carroll MD, Kit BK, Ogden CL. Prevalence of obesity and trends in the distribution of bodymass index among US adults, 1999-2010. JAMA. 2012; 307(5):491-7.©2015 Elite Training Partners LLC DBA BuiltLean - All Rights Reservedwww.BuiltLean.com 21