Full Disclosure: This plan was created in partnership with GymBox (membership in exchange for content).
Fitness. The fads, the myths, the trends and what works for you. Ever wondered who’s chatting truth and who’s chatting bollocks? There are so many people out there claiming their ‘way’ works. Ultimately there is only one that will work for you, and thats the one that makes you happy and healthy. Working out is important, that’s the fact we all know – but what works for you and what is sustainable for your happiness is the plan you should be following. Wonder ‘what on earth is that though?’ I’ve talked about my ‘achievable fitness’ idea and what I mean is: A fitness plan that suits you and your lifestyle to achieve the goal you have set for yourself. My goal in this post is to shine some light on a decent starting point for you and iron out a few myths associated with the fitness industry.
Before I share what I have been up to with my fitness there is one big myth that needs to be ironed out and that is: You can burn fat and build muscle at the same time. You can’t, sorry. Unless you are a complete beginner or some genetic ninja it’s not going to happen. I didn’t realise this until a message from Dan @MuscleFitnessUK came into my DM’s asking if we wanted to work together and I tuned into his stories and found out for myself.
You need to pick one: Fat loss or Muscle Build. You will gain fat with the muscle build and you will lose muscle with the fat loss, it’s just the way it is. Hence the ever spoken ‘bulking’ and ‘cutting’ phases. Personally I don’t want to be Mr.Macho, a little more size would be lovely but my goal is more on the fat loss and keeping trimmer rather than focusing on mass.
Pre – PT this is what my fitness looked like during an average week, and it worked to a point. The plateaux I was experiencing is what made me change the way I was training but this might work wonders for you initially, choose the good bits – see what feels right for you and if you enjoy it give it 6 weeks and track your progress along the way (you can’t track what you don’t measure). If scales, weight and body fat % freak you out then train for yourself, get the endorphins releasing and see how tracking via pictures works for you. My key message here is please do this in a healthy way and do it for the right reasons, for yourself, your health and happiness.
One last thing before I get into the workouts… Your diet. This is the maker/breaker of achieving whatever your goal is. Personally, I use ‘My Fitness Pal’. You don’t need to obsessive with it if you don’t like the idea of calorie counting but even if you scan the barcode of your ‘usual’ diet and see where that lies in correlation to your goal you stand a much better chance of getting there – after all, you can’t track what you don’t measure! A lot of ‘healthy’ foods turn out to be not so ‘healthy’ when you breakdown their macro contributions to your diet.
The plan below was written in collaboration with GymBox. My training has recently modified slightly since working with my PT but this is the foundation of my training over the past 4-5 years when I could only train 4 days a week due to juggling eduction and 2x full-time jobs. My overall focus being fat loss hence the timed rest periods:
Day 1 (Legs):
A: 3×8 Back Squats (2mins rest between sets)
B: 3×8 Front Squats (2mins rest)
C: 3×8 Rack Pull (1min 30 rest)
D: 4×10 Leg Press (1min rest)
Superset (1min 30 rest)
E1: 3×10 Quad Extension
E2: 3×10 Leg Curl
F: 3×12 Weighted Calf Raises (1min rest)
Day 2 (Chest, Tri’s & Shoulders):
A: 4×8 DB Chest Press – Flat Bench (2min rest)
B: 3×10 DB Incline Chest Press (1min 30 rest)
Superset (1min 30rest)
C1: 3×8 DB Flys
C2: 3×8 Standing Plate Press
D: 3×12 Single Arm Standing Chest Press (1min rest)
E: 4×10 DB Shoulder Press (1min 30 rest)
F: 3×12 Barbell Shoulder Shrugs (1min Rest)
G: 4×10 Tricep Push Down – Rope Attachment (1min 30 rest)
H: 3×10 Single Arm Tricep cable Extension (1min Rest)
Day 3 (Back & Bi’s)
A: 3×8 Weighted Pull Up (1min Rest)
B: 3×8 Close Grip Pull Down (1min 30 rest)
C: 3×8 Wide Grip Seated Cable Row (1min 30 Rest)
D: 3×8 Single Arm Dumbell Row (1min Rest)
E: 3×12 Rear-Dealt Row (1min rest)
F: 4×10 E-Z Bar Preacher Curl (1min 30 rest)
G: 3×8 DB Single Arm Preacher Curl (1min 30 rest)
H 3×12 Plate Curl (1min rest)
Day 4 (Cardio & Yoga)
A1: 10x Treadmill HITT: 30second Sprint / 30 Sec Rest
A2: 2min cooldown
B: 30min Steady State Spin Bike (100 RPM Average)
B2: 5min cool down
C: 30mins of Stretching & Yoga Practise
For any confusion about what each exercise is please pop it into google and there will be 1000 videos demonstrating the exercise and close alternatives should your gym not facilitate the above. One thing I can say is GymBox have all the equipment and classes for the above and much more!