Understanding the program

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1 Live Fit Fat Loss Workshop 13 Understanding the program Theory The idea behind completing full-body workouts is that, in general, they are more energy-expensive compared to a typical body part split routine. By focusing the majority of the exercises on larger muscle groups, you can expect to get more out of each workout, rather than focusing on smaller body parts. Many of the exercises are unilateral meaning limbs are trained independently, which results in improved overall muscular balance, which results in improving your quality of movement over time. Frequency Ideally, you should perform between 3-4 weight training sessions per week. You can begin doing 3 and work your way up to 4 as you improve your conditioning. How you choose to structure your week is entirely up to you something that meshes well with your schedule is ideal, as that s likely something that can be sustained consistently. As a general rule though, you probably don t want to complete three weight-training days in a row. Therefore Monday, Wednesday, Friday, or Tuesday, Thursday, Saturday are two common splits for this type of program. Sets Excluding the first block of training, all of the exercises are to be completed 4 times through. During block one, you may do 4 sets, although if you re a beginner, 3 sets may be sufficient. The letters refer to the order in which the workouts are to be completed. For example, all sets of A1 and A2 are to be completed before moving on to B1 and B2. In the third block of training, you will complete 4 sets of A1 through A4 before moving on to B1 and B2. UNDERSTANDING THE PROGRAM

2 14 Live Fit Fat Loss Workshop Reps You should try and complete all of the repetitions within the prescribed ranges. Weight The weight you use may or may not change each set, but you should keep track each session so that you know where to start next time you do that exercise. The weight should be heavy enough that you can complete at least the minimum number of prescribed reps, but not so light that you complete all 4 sets at the maximum number of prescribed reps. Rest Rest intervals in the context of a fat loss program are intended to make your workouts more energyexpensive. As you progress, and become fitter, you will require less of a rest interval. The idea is to rest as little as you need to in between exercises and sets. Your rest intervals should be long enough that you re still able complete the exercise within the prescribed number of reps - at a given weight. Tempo Although not written, it is most ideal to perform exercises using a controlled tempo (or speed). The longer your muscles are under tension, the harder they have to work therefore increasing your energy expenditure. Lowering of the weight should be done slowly and under control (2-4 seconds). During a squat, for example, you would take 2-4 seconds to descend and then ascend as fast as possible. During a row, for example, you would pull the weight toward your body as quickly as possible and then take 2-4 seconds to return to a fully stretched starting position. Sample week MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY Workout A High intensity cardio Rest Workout B Low intensity cardio Workout C Rest UNDERSTANDING THE PROGRAM

3 Live Fit Fat Loss Workshop 15 Mobility and flexibility quality over quantity Mobility is the ability to move a limb through a full range of motion under control. Mobility is based on voluntary movement while flexibility involves static holds and is often dependent upon gravity. Mobility requires strength to produce full-range movement, whereas flexibility is passive and doesn t require strength. It is very possible for someone to have great mobility without being especially flexible and it is also true that someone can be flexible with poor mobility. Of the two, mobility is more important and it is better to be inflexible with good mobility than flexible with poor mobility. Improving mobility reduces the potential body imbalances that occur in every day life be it athletic, recreational, or simply the environment at your day job. Mobility drills stimulate and circulate the synovial fluid, which essentially washes and lubricates the joint. Joints have no direct blood supply and are nourished by this fluid, which simultaneously removes waste products. Effective mobility drills can help restore complete freedom of motion, and in a sense, you can turn back the clock. Mobility drills are great for warming up before a workout or any physical activity, but can also be used on their own at home or in the office. UNDERSTANDING THE PROGRAM

4 16 Live Fit Fat Loss Workshop BLOCK ONE day one A1: BARBELL SQUATS s Or goblet squats A2: LAT PULL DOWNS s Overhand grip, medium width B1: ROMANIAN DEAD LIFTS s Dumbbell or barbell B2: SEATED DUMBBELL PRESS s Palms facing C1: INCLINE DUMBBELL CURLS s C2: DUMBBELL TRICEPS EXTENSIONS s BLOCK ONE

5 Live Fit Fat Loss Workshop 17 BLOCK ONE day two A1: BARBELL DEAD LIFTS s A2: FLAT DUMBBELL CHEST PRESS s Palms facing B1: SPLIT SQUATS s B2: LEANING DUMBBELL ROWS s C1: CABLE FACE PULLS WITH ROPE s C2: SWISS BALL FIGURE-8 s s 30s BLOCK ONE

6 18 Live Fit Fat Loss Workshop BLOCK ONE day three A1: BARBELL STEP UPS per leg 10-30s Step set to mid shin A2: LEANING DUMBBELL ROWS per side 30-60s B1: BARBELL/DUMBBELL ROMANIAN DEAD LIFTS s B2: INCLINE DUMBBELL PRESS s Palms facing C1: REVERSE LUNGES per leg 10-30s Short pause at end range C2: SWISS BALL ROLL OUTS s Short pause at end range BLOCK ONE

7 Live Fit Fat Loss Workshop 19 BLOCK TWO day one A1: CONVENTIONAL DEAD LIFT s A2: BARBELL BENCH PRESS s Or dumbbell B1: DUMBBELL WALKING LUNGES per leg 10-30s B2: SEATED DUMBBELL SHOULDER PRESS s Neutral grip C1: SEATED CABLE ROWS s Neutral grip C2: MACHINE HAMSTRING CURLS s Lying or seated BLOCK TWO

8 20 Live Fit Fat Loss Workshop BLOCK TWO day two A1: BARBELL SQUATS s A2: CHIN UPS (OR ASSISTED/ PULL DOWNS) s Underhand grip B1: ROMANIAN DEAD LIFTS s Dumbbell or barbell B2: INCLINE DUMBBELL PRESS s C1: INCLINE DUMBBELL HAMMER CURLS s C2: TRICEPS EXTENSIONS WITH BAR s EZ-bar or flat bar BLOCK TWO

9 Live Fit Fat Loss Workshop 21 BLOCK TWO day three A1: SUMO DEAD LIFT s A2: INCLINE BARBELL BENCH PRESS s Or dumbbell B1: SPLIT SQUATS s Back foot elevated B2: LEANING DUMBBELL ROWS s C1: CABLE PALOV PRESS 4 10 per side 10-30s Cable at sternum height C2: CABLE FACE PULLS s BLOCK TWO

10 22 Live Fit Fat Loss Workshop BLOCK THREE day one A1: BARBELL SQUATS s A2: CHIN UPS (OR ASSISTED/ PULL DOWNS) s Underhand grip A3: STANDING DUMBBELL PRESS s Palms facing A4: WALKING LUNGES mins B1: SWISS BALL ROLL-OUTS s B2: CABLE FACE PULLS s BLOCK THREE

11 Live Fit Fat Loss Workshop 23 BLOCK THREE day two A1: BARBELL DEAD LIFT s A2: FLAT DUMBBELL PRESS s Or barbell A3: REVERSE LUNGES s Dumbbell or barbell A4: SEATED CABLE ROWS mins Overhand grip B1: DB TRICEPS EXTENSIONS s B2: INCLINE DUMBBELL CURLS s BLOCK THREE

12 24 Live Fit Fat Loss Workshop BLOCK THREE day three A1: BARBELL HIGH STEP UPS s Step at knee height A2: CHIN UPS (ASSISTED) OR PULL DOWNS s Medium width, overhand grip A3: MACHINE HAMSTRING CURLS s Toes pointed out A4: INCLINE DUMBBELL PRESS s Palms facing B1: HANGING LEG RAISES s B2: KETTLEBELL SWINGS s BLOCK THREE

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