The EXERCISE Programme

Designed to run in conjunction with and compliment the diet helping maintain and build muscle tissue to improve strength, mobility and therefore balance whilst accelerating health and metabolic benefits which support weight loss, if that is required.

It consists of 3 sessions of Resistance (Weight) Training and a further session of High Intensity Interval Training (HIIT), each about 30 minutes in duration, no more than 15 minutes for the HIIT, roughly 2 hours per week.

It was designed as gym-based and implemented, very successfully at Wolds Way to Health gym, using predominantly machine gym equipment as this is how I initially performed it for ease of use. It can be adapted for a home-based workout, with the use of a set of dumbbells, without too much trouble.

The exercises are all compound and most are functional movements involving squats, deadlifts, pushes and pulls, designed to work the entire body in brief intense sessions, utilising time efficiently. These ‘Big’ exercises activate more muscle fibres, which creates a greater metabolic boost, demanding more fat to be burned for fuel.

I believe working this way creates the potential to trigger a potent fat-burning effect, which sky rockets the metabolism and boosts fat-burn for up to 48 hours after the workout. Resistance training is ideally performed on alternate days possibly on a Monday, Wednesday and Friday, with the HIIT session following the last workout, say either Saturday or Sunday. The days in between should be used for ‘active recovery’ such as walking, cycling etc.

Over the 12 week period the level of difficulty is increased in line with progression, mainly by increasing the weight used but by also incorporating new exercises, decreasing rest periods and using the ‘superset’ method, designed to introduce greater intensity to the program. It is an easy to follow programme with full explanations of each exercise, how to perform them and in what order, how many sets and repetitions in each set, rest periods and ultimately how and when to introduce progression.

The EXERCISE Programme

Designed to run in conjunction with and compliment the diet helping maintain and build muscle tissue to improve strength, mobility and therefore balance whilst accelerating health and metabolic benefits which support weight loss, if that is required.

It consists of 3 sessions of Resistance (Weight) Training and a further session of High Intensity Interval Training (HIIT), each about 30 minutes in duration, no more than 15 minutes for the HIIT, roughly 2 hours per week.

It was designed as gym-based and implemented, very successfully at Wolds Way to Health gym, using predominantly machine gym equipment as this is how I initially performed it for ease of use. It can be adapted for a home-based workout, with the use of a set of dumbbells, without too much trouble.

The exercises are all compound and most are functional movements involving squats, deadlifts, pushes and pulls, designed to work the entire body in brief intense sessions, utilising time efficiently. These ‘Big’ exercises activate more muscle fibres, which creates a greater metabolic boost, demanding more fat to be burned for fuel.

I believe working this way creates the potential to trigger a potent fat-burning effect, which sky rockets the metabolism and boosts fat-burn for up to 48 hours after the workout. Resistance training is ideally performed on alternate days possibly on a Monday, Wednesday and Friday, with the HIIT session following the last workout, say either Saturday or Sunday. The days in between should be used for ‘active recovery’ such as walking, cycling etc.

Over the 12 week period the level of difficulty is increased in line with progression, mainly by increasing the weight used but by also incorporating new exercises, decreasing rest periods and using the ‘superset’ method, designed to introduce greater intensity to the program. It is an easy to follow programme with full explanations of each exercise, how to perform them and in what order, how many sets and repetitions in each set, rest periods and ultimately how and when to introduce progression.