• Handstand Push Up
• Single Arm Body Weight Row
• Single Arm Swiss Ball Chest Press
• Prone Swiss Ball Reverse Fly

Core 80:20

Lower Ab (work to own level)

Multifidus Swelling

Tuesday – Speed & Power  10:50 – 8 sets

• Box Jump (bench)
• Kettlebell Swing
• Static Lunge

Core 90:30 3sets

SLBR

Wednesday – 40:30 – 4sets

Front Squat
Single Arm Cable Pull – Low to High
Barbell Floor Press

Core – 60:60:60

HS Horizontal
Hip Ext FoB
LA

Thursday – Max – Every 2min 30sec 8sets

Sumo deadlift
Split stance military press

Core – 60:60

HS 3 point ea
Wall Lean

Friday 40:20 4sets

Pull up
Reverse Woodchop
Torsinator

Core – 45:45:45 4sets

Hip ext BoB
Oblique crunch
Prone cobra

• Pull Ups
• Front Squat
• S.B Chest Press

Core: 60:60 3sets

• Lower Ab
• Alt Superman

Tuesday – Endurance A.M.R.A.P

• 20 x D.B Back lunge
• 20each x Wood chop
• 20 x Sumo Deadlift Toss
• 20 x D.B Bent Over Row
• 20 x 3/3/3 Push Up
• 20 x S.B Prone Around The World

• Foam Rolling 2-3 key muscles groups

Wednesday – Interval 30:30 4sets

• S.L / S.B Lunge
• S.A Cable pec fly
• S.A Cable reverse fly
• Bosu (flat side up) Wall ball

Core: 90:30

• Prone Cobra
• Side Plank

Thursday – Max – Every 2min 5reps – 4sets

• Overhead Squat
• Body weight row
• Floor press

Core: 60:60:60

• Upper Body Russian Twist
• Forward ball roll
• Hip Ext F.O.B

Friday – Interval 40:60 – 4sets

• Box step up curl
• Clean
• Push Jack

Core: 60:30 – 3sets

• S.L.B.R

• Horse Stance Vertical

Your skin tone will improve and look a radiant colour as you improve your diet as there will be less toxins held in your body, which, in my eyes can be interpreted as less spent of makeup and creams!

2.       You must move your body for a minimum of 30mins good exercise 7 days per week.  This could be a good power walk in the park, cycle rides at the weekends, games of tennis or a swim in the local pool or a mixture of all of them.  If you want to really maximise your body shaping goals then step it up to 2-4 days per week of intense workouts as performed at the Movement Lifestyle studio and the remaining day’s just lighter exercise like the walking or cycling as described above.

3.        Hydrate yourself – As you are 70% water, good quality filtered water is a must.  Not only will your skin look healthier but you will also feel healthier from the inside out.

Help save the planet and don’t buy so many bottles of water and use a good quality filter and refill a bottle to take with you.

Hydrating will support the liver and kidneys as they are going to be working extra hard in detoxing the fat that is being burnt off your body at this time too.

4.       Sleep Well – At least 5 nights per week you need to be getting to bed by 10.30 and waking up at 6.00-6.30.  Raise and fall as the sun does and you are sure to keep your key hormones in order and avoid any unneeded set-backs along the way to your goal of creating a beautiful body.

You’ll find that you can cheat some of these steps along your way to a body shaping goal BUT, taking a holistic, balanced view and working with your bodies basic needs more often than not will give you results now and in the long term not just a quick fix that results in disappointment later down the line.

Let me know what you think below.

Adam

Holistic Approach | Long Term Results

The body fat of the strength athletes being less even though they did little or no aerobic exercise, well, aerobic exercise as we think of it anyway, such as riding a bike or running.

It’s important to be aware that these aerobics instructors were also doing up to 20 hours per week of classes and training so there is no excuse for them just not getting the exercise.

Muscle = Metabolism

The outcome of this study was that the strength training athletes were a better group to model if you are looking at getting toned and staying toned, but why?  Simply because when you lift weights regularly, and not necessarily heavy ones, you increase the amount of lean muscle tissue on your body which is vital to maintain a high, healthy, fat burning metabolism because muscle is one of the most metabolically active tissues on our body.

The body will get rid of muscle very quickly if it has to, as it needs to feed it constantly and this can be a drain on resources to your body when there is insufficient nutrition coming in.  A good example of this muscle wastage is, when someone is in cast for 6 weeks, the limb always comes out skinny and in need of new muscle tissue.  In 6 weeks the body will get rid of most of that tissue due to the “Use It or Lose It” phenomenon.  If you don’t do your weights training you will also slowly lose your muscle and therefore your metabolism.  To keep the tissue on the body it needs plenty of resistance training and minimal if any aerobic conditioning.

What Goes Up…

There is an up side to aerobic training though; you do get a nice endorphin release which can help with stress reduction.

When you know how to set up a well balanced circuit of resistance training exercise you can get just as much of a sweat  and increase lean muscle on your body at the same time, which is also a great endorphin rush.  This is how a lot of the Movement Lifestyle programmes are set up for clients.

Why Chunky?

Doing large amounts of aerobic exercise will help contribute to weight gain particularly if you have a poor diet because all the aerobic exercise makes you very fuel efficient.  Just like a Honda Civic who’s engine will run and run on 1 tank of fuel, your body becomes very good at using the food you take on board slowly over a long period of time.  This sounds a little bit confusing I know, but you want to be fuel inefficient because you want your body to burn the food you take in quickly and then switch into fat burning mode until your next meal with your fast, fat burning metabolism pumping away.

This information is particularly important for you ladies as you have more lipogenic enzymes (fat storing) than men anyway as fat storage is a pre-requisite for child bearing because, as I wrote about in my Fat Is Your Friend blog post, fat is a highly dense energy source  and needed to make your hormones too.  In my opinion that just says that ladies should stay away from the aerobic exercise and stick to weights contrary to popular belief.

In Summary

Use resistance (weights) exercise more than aerobic for most of your weekly exercise

Eat as soon as you finish exercising, the muscles are ready to replenish the stores of glycogen in the muscles

Use multi-joint exercises such as squat, deadlifts, cable pushes and pulls to burn more energy at one time

Watch and use the Movement Lifestyle Weekly Workouts