Xercise Factor

Fat Loss Programme by Kevin Raison

Fat loss programme

 

 

Designing a generic ‘fat loss’ programme is quite a task. Firstly you need to consider how safe it is for someone who’s desperate to lose weight but also hasn’t really trained before. At the same time I also want something challenging for those who train regularly. So, I decided to design a programme that’s not too technical, but still challenging for all levels.  

 

Now I’m sure lots of you know how to design programmes and know how they work, but for those that don’t, let me explain a few things before we start.

 

The intention of this programme is to increase our EPOC levels (checkout Burn Fat, Lift Heavy parts 1-4) therefore raising our metabolism. I also want to ensure that the programme is balanced. Far too many programmes lack muscle balance design,

meaning clients often walk out of their sessions resembling our cave person ancestors

more than ever. 

 

The reason being, that many programmes lack ‘retraction’ or ‘back’ work and predominately work our mirror muscles. Exercises such as Bench presses, lat pulldowns, chins and shoulder presses are all good exercises but are often dominated in comparison to back exercises such as rows, YTWL’s and flutters.

 

The same holds true for the endless amount of crunches that people perform, and quad (front leg muscle) dominant exercises are performed. Continuing in an exercise programme such as this will (over time) have your posture looking like something from our Neanderthal days.

 

 

 

                      

                                    

 

 

In fact, if you’re a regular gym member, you’ve probably seen this type of posture walking round the gym. Ok, maybe without the Lyon cloth…..alright, and the club (of course). 

 

 

 

 

The Programme

 

I have tried to keep the sets and reps scheme as simple as possible in sets of 2 and reps of 5, 10 and 20.

 

A1 and A2 and B1, B2, B3 and so on, mean you have to perform them in a superset style with no rest in between sets. The tempo means how slow/fast you should lower the weight, how long you should pause at the bottom, how long you should take to raise the weight and finally how long the contracted pause should be.    

 

                                                                   Sets           Reps       Tempo     Rest

 

Eg,   A1 Reverse Lunges                                    2              20         2020                 30       

        A2 Single Arm DB Rows on each arm          2              10         2020                 30

 

  

Perform exercise A1 for 20 repetitions taking 2 seconds to drop down (no pause) at bottom and 2 seconds to raise yourself back up. Once the set is completed is rest for 30 seconds then immediately perform set A2 for 10 reps on each arm with correct tempo. Rest for 30 seconds then perform sets A1 and A2 once more.

 

 

There are 2 workouts that you will use for 4 weeks. You may either train 3 times a week (workout 1 on Mon, workout 2 on Wed and workout 1 Friday) or 4 times a week (training workout 1 & 2 twice a week). Mon 1, Tues 2, Thurs 1 and Friday 2. 

 

Ready….here goes!

  

 

 

 

 

After warm up

                                                           Sets           Reps        Tempo         Rest

A1 Reverse Lunges                                  2              10           2020            30s

A2 Single Arm DB Rows                          2             ٭10           3020            30s

 

B1 Step Ups                                           2             ٭10           3020            30s

B2 Incline DB Press                                  2              10           4020            30s

B3 Spiderman                                         2             ٭10           1010            30s

B4 DB Squats                                          2               10           4020            30s

 

 

C1 Swiss Ball Glute/Ham Raises                2               10        ٭٭2-5-2            30s

C2 Negative leg lowering                         2               10            3010            30s 

 

 

D1 YTWL’s                                             2              5 (on each)   2022            30s

 

٭ Reps on each leg or each arm with no rest in between

 

٭٭ Take 2 seconds to raise and lower legs with 5 second holds

 

Sets           Reps        Tempo         Rest                                       

A1 Romanian Deadlifts                          2                20           3020           30s                       

A2 Prisoner Squats                                2                20           20X0           30s

 

 

B1 Cable Squat & Row                          2                  20           20X0           30s

B2 Press Ups                                       2                  10           2020           30s

B2 SHELC                                            2                  10           2022           30s

B3 Chins / Assisted Chins                      2                   10          3020           30s

 

 

C1 Swiss Ball Walkouts                         2                   5             N/A            30s

C2 Seated Cable Wood Chop                 2                  10           2020            30s

 

 

 

X = as fast as possible

 

 

Now of course, it’s not just about exercise. Nutrition plays a key role in getting into great shape. To tie in nicely with this 4 week programme, I’d recommend my good friend Dax Moy’s elimination diet and recipe book to keep you on track. You can get that here www.kevinraison.com/docs/elimination.pdf

 

 

That’s all folks!!!