Your Exercise Plan Explained

So you’re about to start your first phase of your exercise plan. Congratulations! Let’s get down to business.

Your training schedule

Your exercise plan is designed to be done three days per week and is broken down into monthly phases. So basically you get a new set of exercises every month. This stops your body (and brain!) getting used to the exercises you do. Because once you’ve mastered a specific exercise it has less impact on your body. So we need to keep giving your body new reasons to change.

Your exercise plan consists of two separate workouts to alternate between; Workout A and Workout B. Ideally you’d alternate between Workout A and Workout B with a day’s rest in between. So your exercise schedule might look something like this:

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Workout A Workout B Workout A
Workout B Workout A Workout B
Workout A Workout B Workout A
Workout B Workout A Workout B

The goal is to get the 12 workouts for each phase completed within four weeks. We know it’s not an ideal world, and sometimes you might do two days in a row. That’s OK, and better than missing a workout all together.

Training Tip

It’s worth writing the month’s workouts on your calendar. Make an appointment with yourself like you would anything else that was important. Then when someone asks if you can taxi them here there and everywhere you know you can, but only if you can make your gym appointment too.

What’s in each workout

1. Foam Rolling
2. Stretches/Mobility Drills
3. Muscle activations
4. Core exercises
5. Strength exercises
6. Metabolism boosting intervals

1. Foam Rolling

First off we want to reduce you risk of getting injured. We use the foam roller for self massage to iron out any knots in your muscles. Plenty of people find their day to day aches and pains improve after using the roller on a regular basis. In a nut shell it’ll improve your flexibility and allow you to move better.

Foam Roller Quads


2. Stretches/Mobility Drills

Same as above really, just looking to get your joints moving freely and improve the length of your muscles so you can perform the exercises correctly and avoid getting injured.

Inner Thigh Stretch

3. Activation Exercises

This part of the warm up is geared towards ‘switching on’ certain muscles that are typically under-active. Think of muscle activation as turning up the dimmer switch to wake the muscles up. For example, many peoples’ glutes (bum muscles) don’t work so well. Perhaps due to poor posture and a lifetime of sitting. If we want these ‘lazy’ muscles working properly we need to wake them up at the start of the programme.

Hip Extensions help wake the glutes up

4. Core Training

We use this part of the programme to strengthen your midsection. A strong core not only looks good it’ll stop you getting back pain later in life (if you haven’t already go it!) And if you suffer back pain already the core training will prevent your back pain putting a stop to your exercise plan.

Plank slides to strengthen the core

We used to call this ‘doing abs’. But we now realise that things we used to do to train the stomach (think sit ups) probably did more harm than good. Doing hundreds of ab exercises never leads to a flat stomach anyway (but that’s a whole other article).

So you’ll notice you’re core training involves NOT moving. The very thing your core muscles were designed to do. Prevent or at least minimise movement at your lower back. You’ll still get a burn in your stomach, but you won’t have the bad back to go with it.

In short: Plank = Good / Sit Up = Bad

5. Strength Exercises

Strength training refers to lifting challenging weights. Dumbbell, barbell and bodyweight exercises like pull ups all work well for this.

Deadlifts strengthen and tone lower body muscles

Why bother? Well, for starters lifting weights strengthens and tones your muscles. Add to that the fact that fat gets burned in the muscle and you’re got a recipe for fat loss.

Lifting weights makes you muscles hungry to burn more fat. So lift heavy and lift often and you’ll burn fat quicker than if you do cardio exercise alone.

6. Metabolism Boosting Interval Training

Interval training refers to bursts of hard work followed by a periods of recovery. Repeat this a few times and you’ve got the basis for an interval programme.

Sled pushes are exellent for interval training

You’ll either have a circuit of exercises (including exercises like kettlebell swings and sled pushes) or work your intervals on a piece of equipment like the cross trainer or stationary bike. Either way the goal is the same; Get the heart rate up, bust a sweat, spend a load of calories and boost your metabolism.

Done this way your training session will leave you burning a load of calories for hours after your workouts too!

And that’s the lot. A comprehensive fat loss programme. And we haven’t even spoken about specific exercise yet. That’s because the PRINCIPLES we use are way more important than the specific exercises we use. The exercises come and go but our principles remain the same. And this is the most effective way we’ve found to train for fat loss so far.