IMPORTANT SITE ANNOUNCEMENT


IMPORTANT SITE ANNOUNCEMENT


The Bodyweight666 and other programs offered here are no longer supported. The site will remain live for the time being but you can find the new and updated strength training program and bodyweight progressions at: STARTBODYWEIGHT.COM




Saturday, 14 July 2012

666 Fat Burner (home workout version)


6 weeks, 6 days a week, 6 bodyweight exercise progressions... welcome to the 666 Fat Burner.

This program takes a sustainable, progressive, whole-body approach to fat loss and muscle building and toning. It will yield visible results from week 1, and introduce you to the core principles of fitness and working out. It is designed to be easy to follow, and to maximise your weight loss, without having to go to a gym.

Because research has shown that exercise cannot spot reduce fat (or at the very best, that this is extremely limited), the 666 Fat Burner is not another 6-pack abs or butt-lift program: doing endless repetitions of crunches or hip thrusts will not give you a flat stomach or get rid of cellulite... It might give you slightly bigger muscles (though these kinds of programs work more on your muscular endurance than strength!), but they will still remain hidden under a layer of flab!

How does the 666 Fat Burner work?

Through a series of workouts following bodyweight exercise progressions, the 666 Fat Burner targets the body’s largest muscle groups. The resulting muscle gains will in turn increase your metabolic rate, which means you will burn more calories at rest. Don’t worry though: you will not turn into a body building beast: a significant increase in muscle size requires considerable weight lifting and extremely high calories consumption.
On the days between your bodyweight workouts (you need rest days to ensure muscle repair and growth), the 666 Fat Burner program prescribes 35 mins of aerobic exercise. This kick-starts your metabolism, and ensures you keep burning fat throughout the day. After between 20 minutes to 30 minutes of moderate exercise, the body switches from burning glycogen stored in the liver and muscles to a fat burning mode, in order to preserve these stores.
Thus the 666 Fat Burner optimises fat loss through two essential pathways: by raising your metabolic rate (and improving muscle definition), and by depleting fat stores through aerobic exercise while giving your muscles time to repair and grow.

Diet

The 666 Fat Burner should be used in conjunction with a calories deficit diet. Weight loss can only be achieved by burning more calories than you consume! Stay away from fad and crash diets though, and apply the simple principles highlighted in the ‘weight loss made easy’ article on this blog.

Aerobic exercise

35 mins of moderate aerobic exercise on the days that fall between your workouts is all you need to ensure your body keeps depleting its fat stores. The 666 Fat Burner does not prescribe one particular type of aerobic exercise: this could be fast walking, jogging, cycling, swimming, or any kind of cardio equipment. Simply ensure that this exercise is done below your lactate threshold: in practical terms, this means it should be carried out at a moderate pace, at which you can still maintain a conversation or sing a song. You should aim to find that tipping point where it becomes difficult to talk, and ensure you remain just under.
Hell, this does not even have to be a traditional aerobic activity: without being too prescriptive, a 35 mins to an hour session of your favourite activity will do just as well: this could be playing tennis or soccer, a circuits or zumba class, etc.

Workouts

The workouts in the 666 Fat Burner (home workout) program are all bodyweight workouts based on progressions. They will take you through compound exercises which target large muscle groups.
Each workout should take between 45mins and an hour.

Warm up: Start with 10 mins warm up by skipping rope, jogging on the spot, or running around the block. Follow this with a few dynamic stretching exercises: arm and shoulder circles ; overhead arm extensions ; torso rotations ; to get synovial fluid running through your joints and lubricating them.
Main workout: on day 1 and day 3, work on the progressions as they are laid down in the progressions articles, following the indicated number of reps. On day 5, follow the 6 progressions (6 sets of 6 reps for the 6 progressions). On day one and day 3, take 2-3 minutes rest between sets and 3 mins rest between progressions. On day 5, take 1-2 minutes rest between sets, and 3 mins between progressions.
Cool down: spend 10 mins doing static stretches for all your main muscles, from top to bottom, starting with the shoulders and finishing with your calves.

The 666 Fat Burner program

The program
Week 1:

Day 2: 35 mins cardio
Day 4: 35 mins cardio
Day 6: 35 mins cardio
Day 7: rest day

Week 2:

Day 2: 35 mins cardio
Day 4: 35 mins cardio
Day 6: 35 mins cardio
Day 7: rest day

Week 3:

Day 2: 35 mins cardio
Day 3: pull ups, dips, abs and core, squats
Day 4: 35 mins cardio
Day 6: 35 mins cardio
Day 7: rest day

Week 4:

Day 2: 35 mins cardio
Day 3: rest day
Day 4: 35 mins cardio
Day 6: 35 mins cardio
Day 7: rest day

Week 5:

Day 2: 35 mins cardio
Day 4: 35 mins cardio
Day 6: 35 mins cardio
Day 7: rest day

Week 6:

Day 2: 35 mins cardio
Day 4: 35 mins cardio
Day 6: 35 mins cardio
Day 7: rest day


Having completed this 6 weeks program, you will have been introduced to a number of variations of common bodyweight exercises, and you will have acquired sound working out principles. You will also have achieved visible weight loss if you stuck to the routine. But these are only first steps on your path to fitness. Keep following the progressions you have been introduced to, and you will develop tremendous whole-body strength!

35 comments:

  1. Great stuff! I'm anxious to try and shared link on fb, too. Thanks!

    ReplyDelete
  2. Let me know how it goes.

    ReplyDelete
  3. How do you feel about working in some yoga in there? I have sacroilliac and illiopsoas issues so I need some flexibility. Let me know what you think.

    ReplyDelete
    Replies
    1. Certainly! I am not exactly a yoga person myself, though I have attended a few classes now and again, but I wouldn't knock its benefits! For a start, you could replace all the static stretches at the end of the workouts with yoga stretches.
      You could also add yoga practice on your cardio days (though, as this is a fat burner program, I wouldn't entirely remove the cardio... but 35 mins cardio and 30mins to 1 hour of yoga seems like a viable option to me).

      Delete
    2. Thanks for such great detailed feedback. I like precisely laid out plans because they're easier to follow. Also, are all the exercises and progressions suitable for a woman?

      Delete
    3. Absolutely! The program was designed so that it would work equally well for guys and for girls.
      Beware though: some of the advanced exercises in the progressions are very challenging, and very few women ever reach these stages... Don't get discouraged if you never manage a one arm pull up! No matter where you stand in the progressions, working to your max reps will always have the same beneficial effect.

      Delete
    4. Thanks a bunch! I'm creating a plan based on your wonderful plans right now!

      Delete
  4. Do we have to continue the same routine after 6 weeks?
    One more question...As i am a girl, is it okay to do this exercise at the time of periods?

    ReplyDelete
    Replies
    1. yes, it's perfectly fine, no worries... After six weeks, I would switch routines and start doing the bodyweight 666.

      Delete
  5. How much weight can I lose in these 6 weeks of doing this. Just like an estimate? P.S. I weigh 121.

    ReplyDelete
    Replies
    1. It entirely depends on what calories deficit you might be running. But generally speaking, it's considered unhealthy and unsustainable to run a deficit of more than 500 cals per day... On that basis, you should aim to lose between 1 and 2 lbs a week.

      Delete
    2. I should have said: running a deficit of 500 cals a day will roughly equate to a loss of 1 lb per week... 2 lbs is the upper limit of what you should lose in a week: at first, this may well happen even with a deficit of 500 cals per day through water loss, but after a while, you would need to run a deficit of 1000 cals a day to sustain that, which is pushing your luck a bit and might lead to yoyo dieting.

      Delete
    3. Be careful with running calories deficit and training hard. You need the calories to 'fuel' the training. Start with a balanced healthy diet eating whole foods, a mirror,scales and a realistic point of view. Once a week same day same time weigh yourself and look in the mirror. If you have lost 1 or 2 lbs just keep going as you are. If you have gained a little weight and look more muscular keep going as you are. If neither the above apply to what you see in the mirror by all means start reducing portion sizes a little across all the elements your healthy diet-except the water intake.

      Delete
  6. Is a list of cool down stretches available?

    ReplyDelete
    Replies
    1. it's one of the things I need to add to the site at some point: dynamic stretches for warm ups, and cool down stretches.

      Delete
  7. Im going to start implementing these workouts this week! Question about cardio.. Can I do a low intensity calisthenic circuit indoors if I have to? Thanks

    ReplyDelete
  8. This comment has been removed by the author.

    ReplyDelete
  9. Hey El Diablo, I'm want to start the fat burner home workout this week. Do you recommend me on starting this program?, or should I start a little lighter?

    ReplyDelete
  10. This programme is fine for beginners, really. You'll be fine.

    ReplyDelete
  11. I am a girl and just wanted to know if these workouts will give me arm muscles or something.. I really don't want abs..

    ReplyDelete
    Replies
    1. In order to pack on muscle, you'd have to eat quite a lot (at least 500 calories above your daily maintenance calories). The workouts will develop your strength, certainly... you might put on a bit of muscle, but not a huge amount, and a six-pack will only start to appear with a very low body fat percentage (below 15 %). This is the kind of body you can expect, depending on your body fat %: http://i1074.photobucket.com/albums/w417/hfoster59803/Bodyfat.png
      In any case, it will not make you look like that: http://legacy-cdn.smosh.com/smosh-pit/4/body-5.jpg

      Delete
  12. I don't understand what it means to do the Bodyweight 666 Home Workout on day 5 of this program. That's a complete progression on it's own set up for 3 or 4 days a week. How do i decide what parts of it I should do?

    ReplyDelete
    Replies
    1. Do all the 6 progressions in one session.

      Delete
  13. I feel like I'm missing something about the progressions. According to your photos it seems like you start at the most basic level and advance to the most difficult level. Do you just start at the level that is moderately difficult for you until you hit failure or do you try to get to the most difficult level? I am 5'5" and 275lb female, I have a lot of strength, but not enough to support my own body weight as you do in your photos. I hope you don't think I'm being ignorant, I have read through all your articles, I'm just not clear (or familiar) with this way of exercise, but I am very enthusiastic to try it. Any help would be much appreciated. Thanks!

    ReplyDelete
    Replies
    1. Start at a level that is moderately difficult for you. Once you can manage 6 sets of 6 reps for that exercise, move on to the next exercise in the progression in your next session. Basically, the main principle is to constantly increase the difficulty in your next session (either by adding at least one more rep, or by moving on to the next exercise in the progression if you've managed 6 sets of 6 reps previously).

      Delete
  14. I would like to try your program but my main pushing goal is not one arm push ups since I have reached those it is full planche push ups & my main pulling goal is front lever rows (I am at lvl 10 in your pull progressions) would your program still work if I did planche push up progressions instead of your push progressions and did FL row progressions instead of your pull up progressions also I can do all your plank progressions so instead of just continuing the hardest plank progressions you have could I do human flag and shoulder flag progressions instead?

    ReplyDelete
  15. Will this workout be good if I am skinnyfat?

    ReplyDelete
    Replies
    1. Calisthenics, or body weight workouts, are good for Ecto/Endo/Meso morphs, all body types and all people can benefit from them. Plus with enough work you look like a badass with some of the moves you can pull off.

      Delete
  16. If I am on a calorie deficit nutrition plan, but with a focus on primarily keeping protein intake slightly on the higher bias, doing this program, would it be possible to gain strength and maybe a bit of muscle while shedding body fat too? I know there is no magic formula to doing both, my main goal is to loose body fat, but im hoping to see at least a little strength gains as well.

    ReplyDelete
  17. Is it possible to do HIIT instead of cardio? Burpees or Sprints for example.

    ReplyDelete
  18. I am starting this program tomorrow! I am psyched!

    ReplyDelete
  19. Hi, Diablo. I have a question. Can I jump rope for the 35 minutes of cardio? Or should I run o ride a bike?

    Thank you very much!

    ReplyDelete