Try this Fat loss, Muscle Gaining & Strength Workout!!

When it's all said & done, the most strongest & leanest people on earth always fall back on SIMPLE exercises that yield BIG ASS RESULTS!!!

Today I want to share with you a programme that you can do in the gym for a 4wk period & get great results in your Fat loss, Increased Muscle & Strength goals.....This pic is of Shawn Phillips visit his site & LEARN!!

5x5x5 Full Body Push/Pull

Perform the following programme like this 5sets x 5reps & 5 Exercises!

Day 1: Pull
1) Hang Clean or Hang Pull rest 60sec then repeat 4 more sets
2) Dead lift rest 60sec then repeat 4 more sets
3) Chin Ups rest 60sec then repeat 4 more sets
4) Good Morning rest 60sec then repeat 4 more sets
5) Single Arm Row rest 60sec then repeat 4 more sets

Day 2: Push
1) Push Press/Split Jerk rest 60sec then repeat 4 more sets
2) Back Squat rest 60sec then repeat 4 more sets
3) Bench Press rest 60sec then repeat 4 more sets
4) Step Ups rest 60sec then repeat 4 more sets
5) Military Press rest 60sec then repeat 4 more sets

Do the above in a alternating fashion 3x per week so week 1 you would do 2 Pulling sessions but the following week will be 2 Pushing sessions. The end result, some serious fat loss, muscle mass & Strength Gains....... That's right this kind of workout gives you all 3 for a beginner to intermediate lifter & even an advanced lifter that is looking for a "change up"!! Some things to consider to yield optimal results of fat loss, strength & muscle mass!

• The weight needs to be heavy enough that 5reps can be completed & you maybe able to squeeze out 6reps on the early sets but 4th & 5th set.....The possibility of 6th rep is GONE :) E.g. if you can Squat 100kg for 1 reps your 5rep will be around 85-92.5kg
  
• 60sec Rest is also a must.....Sure you can stretch it out to 90sec when you are having a day where you don't have the ticker to kick through but this programme ain't designed for coffee talks....GET TO WORK!
• Abs, Bi's & Tri's......... These are far over rated for a beginner/intermediate lifter, yet 90% of people do them because we are lead to believe they are what's required for Optimal fat loss, Strength & Muscle Gaining...... Just because you see some huge dude do Bicep curls doesn't mean you need too, their foundations would not have been laid on bicep curls I PROMISE YOU!!
• Training Partner is good for this routine they keep you honest by 1 person goes at a time, when they are done you are in banging out the next set!!
• Other Days consider walking/jogging/Yoga as these modalities will help with soreness & allow the mind to be more passive
  

Have fun and let me know how it goes!!
Spida
P.S. I once did a 5sets, 5reps, 5exercises, 5days for 5wks.......Week 4 I WAS OVER IT too much volume & I was always sore!!

I think I missed 3sessions & the 4 th week was a bit of a joke as I was over it!! Here's how it looked.......
Monday = Olympic lifts
Tuesday = Upper Body Pulling
Wednesday = Squatting
Thursday = Upper Body Pushing
Friday = Posterior Chain

Never Stop Investing in YOU!

Well it's the end of the week i.e. Friday here in NZ and i thought I would send an email to let you in on the haps here at EHP Fitness Studio.

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EHP Fitness Studio

is turning 1yr old!!

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March is nearing an end and come April 14th 2009 I would have been in my studio for 1 YEAR!! So I'm saying out loud to all clients (whanau/friends too) EHP is having a 1st birthday bash!!

Dates on this will be confirmed but it's looking like Friday April 24th, so pencil it in your calender.. it's party time baby :-)

To make 1yr old has not been an easy road at all....everyday is a learning experience that sometimes I welcome like a budist monk and then sometimes I resist my learning experiences like the plague!!!!

It's quite fitting that I left my part time job 3wks ago just before the Studio's1st birthday!

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The most important

investment you can

make is in yourself!

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Warren Buffet stock market Billionaire has said;

"The most important investment you can make is in yourself"

I know we are in a recession of some sorts and services like Personal Training get put on the back burner...PLEASE PLEASE PLEASE don't stop investing in your health and fitness!

Now I'm not saying you should continue to use the services of a Fitness Professional like myself if you are struggling to put food on the table!

However, all this means is you need to find another way to get your goals and stay invested in YOU!

Here is a video of a workout that my partner Tracey, Mum and I did on Wednesday which was Day 3 of our 30day Fitness, Fat Loss Challenge.

You will see a full body workout with Body weight ONLY from a Nana (i.e. My mum), Tracey who is 6wks post giving birth to our daughter Maaia and me who had a friggin man cold.

That means you see all levels of "making it happen" with NOTHING more then BODY WEIGHT and a desire to change!

That means, if munney is an issue for you, I have provided a workout to burn the phat right off your body that will cost you 15mins in time 4x per week!



What inspired me to write this was the fact I have just brought today;

How to win and Influence People by Dale Carnegie












A product from Ryan Lee & Mike Rousell = How to run a continuity newsletter








ValSlide












I don't NEED these things, however, I see them as an "investment" into me and the direction I want to go in life!

So no matter your situation that is "special" to you, NEVER EVER stop investing in yourself, even though sometimes you just can't be bothered!!