As part of being a member with us you get a free induction / programme but not everyone wants something very structured – we thought it might be an idea to put together some simple programmes that the majority of our patrons ask us about. We will try and get these all filmed and uploaded as quickly as possible but the first one is ready now:
Fat loss programme
The key to fat loss is to create a negative energy balance whilst maintaining or increasing lean muscle mass. Most traditional programmes go wrong by focusing too much on long duration steady state cardio work which initially does create the imbalance but only does so for short periods, worse too much of it can actually cause the body to drop muscle – by focusing on maintaining or increasing your lean muscle mass we ensure the amount of energy your body needs to use each day stays high.
That does not mean boring, slow weight training either – far from it – done correctly you can use big weights with speed to increase not only your power output but also improve your aerobic fitness levels – the images below show a weights based circuit and you can see the overall impact on my heart was significant 🙂
The session was not the fat loss programme but does follow the same main principle – move weight quickly (and safely) with minimal rest periods. I was in a rush on that session so it was very short but even so it got quite a bit done 🙂 We would expect that the fat loss programme would have a similar affect on people but for a slightly longer duration.
Day 1
Warm up
Inch worms x 10 +
Wall squats x 10 +
Lunges / walks x 10
REPEAT x 3
Main set
Squat, curl and press x 10 +
Renegade row burpees x 10
2 min cardio – either bag work / row / bike etc
Repeat x 3
KB / Deadlifts x 8
Lunge walks x 8 each side
Stretch to cool down
Day 2
Warm up
Inch worms x 10 +
Wall squats x 10 +
Lunges / walks x 10
REPEAT x 3
Apologies for the dark setting – hopefully you can see it 🙂
This is day 2 of the Fat loss programme we are rolling out.
Warm up – as day 1 – go watch it 😉
Grappler squat + press x 10 +
Tyre flips x 10 +
Kettlebell high pulls x 10
Prowler x 50m
Rest for a short period – then repeat session with 9 reps, then 8 – 7 etc all the way to 1. An easier and shorter session would be to drop the reps by 2 each set – all down to your fitness levels i guess.
One of the things to remember with this 2 day programme is to keep the resistance as high as you can SAFELY manage. The whole point is to test your muscle so it needs to be fairly hefty – obviously we don’t want you injured so go steady to begin with but when you are more confident push yourself.
You can use the PDF below to track your weights / times and progress and we’d recommend sticking with this for at least 6 to 8 weeks – the format is for 2 days a week but as mentioned on the video it could easily turn into a 3 day plan – simply do day 1, then day 2, then another day 1 – the next week start with day 2, then day 1 etc. If you want to train more than that you’d be as well to look at something that varies from this – a class or some other style of session would partner up well.
DISCLAIMER 🙂
The biggest variable in getting this programme to work relates to your diet – if that is sensible this will work – if not it won’t! You don’t need any special diet – just be sensible – most people are very aware of what trips them up – just cut down a bit of those things and see how you go – i live by the 80 / 20 or 70 / 30 rule – eat ‘quite’ (we are NOT talking restricted here!) well for 70 to 80% of the time and kick back a little for the rest – life’s too short to deny yourself everything but you do need to understand the words ‘control’ and ‘portion’ – any questions just ask 🙂
NPC Performance 