My Fat Loss Workout - Guidelines

In a previous post, I listed the core workout I used to lose 140lb:

Leg Press

Chest Press

Pulldown

Shoulder Press

Biceps Curl

Abdominal Crunch

With just one set of six exercises, this workout takes a fraction of the time most guys spend in the gym. But make no mistake about it, this is no easy ride. 

Here are some guidelines on how to go about it:

• For the first 4 workouts (weeks 1 & 2), concentrate on learning good form: proper body alignment, controlling the speed of your reps, comfortable stretch, correct hand/foot placement, and correct resistance on each machine. 

• Familiarize yourself with the machine settings. 

• Use a slow rep speed with the emphasis on completing a full range of motion. 

To stimulate growth, you need to overload your muscles along the full range of each exercise. This can only be achieved by moving the resistance slowly to minimize momentum. 

• Use a weight that allows you to perform 5 perfect reps with the last rep being fairly challenging. 

• Don't be too concerned with trying to rush between machines at this point.

• On exercises marked in red hold for a 2-second pause in the top (contracted) position.

• On exercises marked in black avoid locking out. Reverse the movement when you get to one inch before lockout.

• From week 3 onwards, use enough weight so that you reach muscular failure between 3 and 5 reps. 

Failure means that you cannot get another rep without compromising your form. Each successive rep will fatigue the muscles until – between rep 3 and 5 – it becomes impossible to get another rep. Despite your best efforts, all upward movement will cease. At this point, push as hard as you can for 2 seconds. Then lower the weight slowly and the set is done.

• When you can get 5 reps in any exercise, increase the weight by 5lb the next workout. This may reduce your reps to 3, or you might even get 5 reps  - but don't stop just because you get to 5. Keep going until you fail. 

• Take approximately 6 seconds on both the lifting and the lowering of each exercise. 

• Take a full second for the first inch of upward movement. This will ensure that you don't blast out of the stretched position and hurt yourself. It will also make the rest of the rep easier to control.  

• The only thing that matters in the whole wide world is the rep you are on. 

• Every sloppy rep and every abandoned set is an opportunity missed. 

Here’s a couple of videos of Matt Bentley performing reps in the recommended style:

Pulldown and Chest Press

Abdominal Crunch

• Try to move quickly from one machine to the next. As you get fitter, you will be able to reduce the time between each machine. Do not, however, start the next exercise until your breathing has almost returned to normal.

• Keep a record of every workout. Record the number of reps after each exercise. 

• Write the weight against each exercise before your next workout.

• Train twice a week and space the workouts at least two days apart. For example, Monday and Friday, or Tuesday and Saturday.

• Do not perform any other exercise between workouts. No aerobics, no weights, no running, no calisthenics - just your normal daily activities. You will not get the best out of this program if you exercise more than recommended.

• Take no notice of what you see other people doing in any gym - most people are there for social reasons!  

The Finer Points

The most important thing about exercise is QUALITY not quantity. Quality reps, quality exercises, quality time in the gym.

Each rep will take you closer to your goal, but to get there you will have to fight. This is where you will find out just how badly you want to change or not. 

As lactic acid builds up, a few things are going to happen. 

• Your mind will be screaming for you to stop. This is normal. Suck it up and carry on. 

• The impulse to shift around in the seat and speed up the reps will grow stronger - don’t! Suck it up and carry on.

• You will want to hold your breath – don’t! Breath freely. Pant and get plenty of oxygen.

• Your mind is going to want to drift off somewhere pleasant (which, at this point in the set, will be anywhere but the gym). Steel yourself and concentrate hard.

This style of training takes discipline, concentration, and effort. The good news is, if you give it your all you will be rewarded with the best possible results.

“Never give in! Never give in! Never, never, never, never…. In nothing great or small, large or petty, never give in except to convictions or honour and good sense!”

-Sir Winston Churchill

Comments

[Ciccio]

Hey Craig!

Your guidelines are spot on!
And not only for fatloss (sure you know, just for your readers).

Best,

Franco

[Craig Knight]

Hi Franco!

Thanks for your comment.