New Training Programme

Well, I am now two weeks into my new training plan and so far so good as they say! Following a two week break from the Belly Off programme I booked a session with a PT at my gym in Cambridge to pull together a new plan. I also did some research on various sites and got some great advice from fellow gym goers!

My new routine is based around a Full Body routine using compound based exercises. Compound based exercises utilise more muscle groups and the more muscle groups you work the better the workout. I was referred to an article by a guy called Chad Waterbury on T-Nation on how to construct a decent FB routine:

http://www.t-nation.com/readArticle.do?id=508031

So my new routine looks like the following:

Monday

Squat - 3 sets - 12 Reps
Bench Press - 3 Sets - 12 Reps
Bent Over Row - 3 Sets - 12 Reps
Military Press - 3 Sets - 12 Reps
Deadlift - 3 Sets - 12 Reps
Dips - 3 Sets - 10 Reps

Wednesday

Tuesday is a mix of Cardio and a Weight circuit so it looks like this:

5 mins HIIT session on cardio machine such as Treadmill, Rower, Bike Cross Trainer
Squat - 1 Set - 10 Reps
DB Bench Press - 1 Set - 10 Reps
Deadlift - 1 Set - 10 Reps
DB Swings - 1 Set - 10 Reps

Then I repeat the above but alternate the cardio machine between the Treadmill, Rower, Bike & Cross Trainer for a total of 4 circuits. My PT referred to this as my Fat Burning day!

Friday

Leg Press - 3 Sets - 12 Reps
Bench Press - 3 Sets - 12 Reps
Deadlift - 3 Sets - 12 Reps
Prone Row - 3 Sets - 12 Reps
Dips - 3 Sets - 10 Reps
Pull Ups - 3 Sets - 10 Reps

In addition to the above I play Football on Tuesday's and on Sunday I do a 5k run, which takes me around 25mins. On Thursday and Saturday I rest. Also, before I start my FB I tend to do a 5 min warm up on a cardio machine such as treadmill, rower, bike or cross trainer.

I'm now 2 weeks into my new training programme and about to start my 3rd week. I have dropped another 4lbs since starting the programme and am now hovering around the 12stone 2lb or if you prefer the 170lb mark. So I am pretty much down to where I want to be weight wise so now the above routine should help me to pack on the muscle and reduce the body fat.

I took some key measurements at the start and plan to review these every 6 weeks or so. So will keep you updated on my progress over the next few weeks.

Hierachy of Needs

I came across a great article on T-Nation which really helped to clarify a few things for me. I don't know about you but I certainly get pretty confused and frustrated by the wealth of information out there regarding fat loss, dieting, fitness etc.

This article looks at the basic 'Hierachy of Needs' for anybody looking to loose fat, build muscle etc. It basically looks at the core fundamentals which are essential to the success of any fitness routine/programme. If one of these things are missing or are not being utilised in the right way then you will never fully achieve your goals. For example, there is no point spending an hour on the treadmill everyday if your diet is still a load of crap! Simple right... so why do so many people get it wrong?!

Anyway, the Hierachy of Needs are based upon the following:

• Supplements — This being the top of the pyramid.
• Lifestyle
• Training
• Diet — This being the foundation of the pyramid.

I think this is a great article and provides an excellent understanding and starting point for anybody starting out. Use this as the basis for building your programme and it will provide you with a very strong foundation.

http://www.t-nation.com/findArticle.do?article=201dawg2