Day 1: Weights – Chest & Triceps, Cardio – 20 min low intensity
Day 2: Weights – Back & Biceps, Cardio – 20 Min Intervals
Day 3: Weights – Rest Day, Cardio: 40 Min Medium Intensity
Day 4: Weights – Legs, Cardio – 20 min low Intensity
Day 5: Weights – Shoulders Traps & Abs, Cardio – 20 Min Sprint Intervals
Day 6: Weights – Rest Day, Cardio – 40 Min Medium Intensity
Day 7: Weights – Chest & Triceps, Cardio – 20 Min low Intensity
The first week is usually the most exciting for any new gym programme, you feel positive and are fully mentally focused to see it through this time. Me, well I just can’t wait! The night before day one I partake in a particularly tasty Chinese takeaway; Chicken curry with chips, rice, and prawn crackers galore. I also consume around 2 litres of milk to wash it all down (Milk is definitely my bogey fat). I have a disproportionate love for that substance, probably going to miss that most as the weeks tick on…
Week 1 represents the first week of ‘Phase One’ of this programme, the goal of this week is to get myself back familiar with the going to the gym routine, you’ll notice that I do not speak too much about diet this week, that is simply because I’m not changing mine in any way (except the addition of some supplements – Multivitamin in morning, Creatine before & after training, Protein shake after training) and you shouldn’t either. The intensity of training this week will be enough to spark some bodily changes, maintaining you’re regular diet will also allow you to maintain a positive mind frame and not become overwhelmed with the new journey you are on. Typical personal training programmes show huge progress for beginners in the first week as they shock the body from all angles in unsustainable ways, maxed out exercise, minimal diets – that’s why people can easily drop 6-8 lbs (usually water weight) in the first week but very quickly plateau in subsequent weeks as the body is maxed out for intensity and restricted to an absolute minimum of food, the lbs usually soon return! My programme will show how small incremental changes can make huge sustainable differences, I’m going to keep my body guessing!
Where I’m at Week 1:
It’s extremely important to take accurate measurements for yourself to ensure that you are continually pushing yourself forward each week. In addition to weighing myself each Monday morning I will also take size measurements for various parts of my body. When weights/resistance training its vitally important to consider more than your body weight alone as the newly built (heavier) muscle is likely to offset the fat loss on the scales. Another measurement and possibly most important is body fat %, I lost my calipers so do not have the figure this week but will update in week 2. And finally the naked mirror test, stand in front of a full length mirror naked and be honest with what you see….progress pics (Please wear some clothes) are also a great way so see progression.
The scales & naked mirror test (If your honest) don’t lie, however measurements and progress pics can and frequently do. To remove any ambiguity all of my measurements and progress pics will show my at rest state and my tensed state.
Weight : 222.2 lbs or 15 Stone 12 Lbs
Body Part: At Rest/Tensed
Chest: 108cm / 118cm
Waist: 106.5 / 100cm
Arms: 39cm / 41cm
Forearms: 31.5cm / 32cm
Thighs Up: 64cm / 65cm
Thighs Lo: 51cm / 53cm
Calves: 43cm / 42cm
Day 1 pics available on Instagram @FacelessFitGuy , apologies will have them here soon, some technical difficulties!
Any questions or comments let know