THE 6-WEEK
WINTER WAKE UP
WORKOUTS
We all do it don't we, we'll book a holiday months in advance OR have a family event coming up to prepare for, but only leave getting in shape for it to the last minute.
It's not until you try on your dress, bikini, suit or shorts and you experience true horror that something needs to be done.
This programme has all the essential elements for toning aka creating lean muscle and fat loss and will help you to look your best in the shortest time possible.
How the programme works
The aim is look to slimmer, healthier, happier and leaner in your clothes, so the focus of this programme is to target excess body fat.
However, 6 weeks is not long if the task ahead is great.
This programme includes a lot of high intensity aerobic work, including interval training where you alternate between working at a higher heart rate, then recover working at a lower heart rate.
This is one of the most effective methods for burning fat.
It also has the advantage of raising your metabolic rate, so that you continue to burn energy quickly and efficiently, even after your workout. Once you have started to lose fat, resistance training targets and defines specific muscles.
General weight loss might be a common goal for both men and women, but we have to remember men and women have different outcomes in mind when it comes to shaping and sculpting areas of the body.
Womens goals
Women need a great waistline.
This programme helps shed fat from the stomach and create flat, toned abdominals.
It will also help to define the bust area and create a cleavage.
Exercises such as the lateral raise and chest press will shape the shoulders, which helps to improve posture and define the female shape.
One of the overall effects will also be a reduction in cellulite, if you have any that is.
Mens goals
The main aim in the mens workouts is to get rid of the gut and define the upper back and shoulders.
It will help to build the shoulders and arms and create strong legs with good muscle definition. Your legs should look powerful - they shouldn't hang out of your shorts like a couple of twigs.
Using the gym programme
The programmes are broken down into three, two week long phases.
This is a healthy rate at which to lose excess weight and should mean that you can sustain the weight loss. Because goals differ for men and women, in each two week phase, there are two workouts: the first is for both men and women, then there are two specific workouts, one designed to meet the specific needs of women, the other of men.
Weeks 1, 2 & 3 Aim to work out 3 times per week. Do workout 1 twice a week and workout 2 once.
Weeks 4, 5 & 6 Aim to work out 3 times per week. Do workout 1 twice a week and workout 2 once.
Using the home workout edition
The programme is broken into two, three week long phases.
Phase one: Bodyweight only workouts
Phase two: Bodyweight & kettlebell workouts
You will require very little space to train as all workouts are pretty much on the spot.
The workouts are around 20 minutes each which means you'll train for just 1 hour a week alongside active recovery days around your training sessions.
Weeks 4, 5 & 6 Work out 3 times per week using the workouts given. You will need a kettlebell (8kg-10kg women - 12kg-16kg men)
WEEK FOUR
WEEK FIVE
WEEK SIX
Nutrition
Follow the general nutrition guidelines laid out in the BODYFUEL Nutrition Guide.
Other recommendations would include:
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Reducing your intake of tea and coffee to one to two cups a day
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Cut out or drastically reduce alcohol intake especially if fat loss is your goal
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Drink 2 litres of water (3 1/2 pints) of water a day for the entire 6 week period
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Cut out or drastically reduce sugary drinks and foods such as sweets, chocolate, crisps, and snack bars, pastries, and biscuits
