This 4 week plan is pretty heavy going and certainly not for those who are new to exercise. I’ve used this type of program with a number of private clients of mine to help them strip fat and build muscle at the same time. It works a treat, but required a lot of hard work and discipline.
You’ll also need to be familiar with the gym or at least have dumbbells and barbells at home that are heavy enough to push you beyond your current ability.
You’ll need to be able to train 5 times a week for 45 minutes plus to complete the program. As I said, it’s not easy, but the results will certainly be worth it.
I don’t really mind what days you train or rest as long as you get your 5 days of training in and completed. Life has a habit of throwing curve balls at us, which is why I’m giving you the flexibility to move the training days around.
In terms of the diet, you will be following a typical elimination diet (no processed food, booze, refined sugar, etc). If you’ve been following my stuff for a while you’ll know all about this and its benefits! In terms of calories, it really depends on what your goals are. If your goal is to strip body fat, whilst adding some muscle, then I recommend between 1600-1900 calories per day. On the other hand, if you are all about the muscle, then you can go to town and be an eating machine. However, if you’d like to to be a bit more reserved then I’d calculate your maintenance calories HERE and add 10-15% to help feed your muscles. When doing this you’ll need to keep an eye on your waist and naval measurements weekly, so as not to add shit load of fat. If you find that these measurements are increasing, then simply drop the calories. There are several apps you can download to help you keep track of your calorie intake. I recommend doing this for at least a few days, until you get to grips with the numbers.
As an advanced protocol I also use the 16/8 daily fasting method with private clients on this program. This is where you would fast for 16 hours out of 24 and eat for the remaining 8 hours. Simple really! The majority of people I’ve trained start there fast in the evening and so miss breakfast, but it’s completely up to you as to whether you miss the ‘breakfast’ time slot or another time slot. Personally, I fast through the evening to 1pm in the afternoon when I follow this method, as missing breakfast isn’t as anti-social as missing dinner with the family. I don’t mind if you have three meals, two meals or one meal – as long as you are eating the right amount of calories for your goal.
The reason the 16/8 fasting method works so well is because it allows our bodies to create a positive hormonal balance between insulin and human growth hormone, which allows us to burn more fat and create more muscle. Yes, this also happens with other fasting methods such as 18 hours or 24 hours. However, because the aim is to fast daily the longer duration methods would be difficult to follow over a 28 day period. Well, there would be nothing left of you if you did 24 hours everyday!
Ideally you will already be familiar with many of the exercises in this program, but if not, you can find the majority of them inside the video vault on this website (of YouTube).
Of course, don’t forget to warm-up before hand. A typical body weight warm-up might look something like this:
50 x Jumping Jacks
50 x Mountain Climbers
Extended Plank x 30 seconds
Repeat x 3
Although, if you’re in the gym feel free to hop on a treadmill or rowing machine and then throw in some body weight moves such as press-ups, squats and lunges to get the blood pumping and the joints ready for action.
Okay, that’s it from me…
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