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




Thursday, 12 July 2012

666 Fat Burner (gym version)


6 weeks, 6 days a week, 6 progressive sessions... 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.

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 6 progressive gym workouts, 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 lifting and extremely high calories consumption.
On the days between your gym 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 (gym version) program are all gym workouts. They will gradually introduce the principles of weight training, by taking you through compound exercises which target large muscle groups. If you cannot afford a gym membership, we suggest you follow the 666 Fat Burner (home workout version).
Each workout should take between 45mins and an hour.

Warm up: Start with 10 mins warm up on a cardio machine of your choice. 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: the exercises follow the format “ 3x8-12 name of the exercise”. This means that you should complete 3 sets of 8 to 12 repetitions of the given exercise. You should aim for muscular failure on the third set: at some point between 8 and 12 reps, you will not be able to complete that last repetition... This means you should select a weight for which, you feel, you should be able to complete 2 or 3 more reps on the first two sets. Do 3 sets of each exercise, then move on to the next exercise. Take 30s rest between each exercise, and 90s rest between sets. If this is your first time in a gym, and you are having a gym induction, you could take a printout of this program with you and ask the instructor to show you proper form for each exercise.
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
The workouts
Week 1:

Day 1: Workout 1
Day 2: 35 mins cardio
Day 3: Workout 2
Day 4: 35 mins cardio
Day 5: Workout 1
Day 6: 35 mins cardio
Day 7: rest day

Week 2:

Day 1: Workout 2
Day 2: 35 mins cardio
Day 3: Workout 1
Day 4: 35 mins cardio
Day 5: Workout 2
Day 6: 35 mins cardio
Day 7: rest day

Week 3:

Day 1: Workout 3
Day 2: 35 mins cardio
Day 3: Workout 4
Day 4: 35 mins cardio
Day 5: Workout 3
Day 6: 35 mins cardio
Day 7: rest day

Week 4:

Day 1: Workout 4
Day 2: 35 mins cardio
Day 3: Workout 3
Day 4: 35 mins cardio
Day 5: Workout 4
Day 6: 35 mins cardio
Day 7: rest day

Week 5:

Day 1: Workout 5
Day 2: 35 mins cardio
Day 3: Workout 6
Day 4: 35 mins cardio
Day 5: Workout 5
Day 6: 35 mins cardio
Day 7: rest day

Week 6:

Day 1: Workout 6
Day 2: 35 mins cardio
Day 3: Workout 5
Day 4: 35 mins cardio
Day 5: Workout 6
Day 6: 35 mins cardio
Day 7: rest day

Workout 1:

3x8-12 machine seated leg press
3x8-12 machine seated chest press
3x8-12 machine seated row
3x8-12 lateral pull downs
3x8-12 machine seated shoulder press
3x30s to 1min plank
3x20s to 45s side plank

Workout 2:

3x10-30 bodyweight squats (use appropriate variation)
3x8-12 machine pec dec
3x8-12 seated cable rows
3x8-12 lateral pull downs
3x10-20 push ups (use appropriate variation)
3x10-20  flat leg raises (use appropriate variation)

Workout 3:

3x8-12 dumbbell squats
3x8-12 seated cable rows
3x8-12 dumbbell bench press
3x8-12 assisted pull ups
3x8-12 seated dumbbell press
3x30s to 1min plank
3x20s to 45s side plank

Workout 4:

3x10-30 bodyweight squats (use appropriate variation)
3x8-12 lateral pull downs
3x10-20 push ups (use appropriate variation)
3x8-12 one arm dumbbell row
3x8-12 dumbbell front raises
3x8-12 dumbbell lateral raises
3x10-20  flat leg raises (use appropriate variation)

Workout 5:

3x8-12 dumbbell squats
3x8-12 cable crossovers
3x8-12 seated cable rows
3x8-12 standing dumbbell press
3x8-12 dips  (use appropriate variation)
3x30s to 90s plank
3x20s to 60s side plank

Workout 6:

3x8-12 dumbbell stiff leg deadlift
3x8-12 assisted pull ups
3x8-12 dumbbell bench press
3x8-12 dumbbell front raises
3x8-12 dumbbell lateral raises
3x8-12 one arm dumbbell row
3x10-20  flat leg raises (use appropriate variation)


Having completed this 6 weeks program, you will have been introduced to a large number of common weight lifting 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.
I would suggest that you then move on to the ‘El Diablo beginner workout routine’ for 2 months, before carrying on with the intermediate routine.

16 comments:

  1. Question about pec dec machine: I read somewhere that regardless of whether done correctly or incorrectly, it will overstretch your front shoulders and tighten the back and cause shoulder impingment. What do you think? Would you recommend doing something else for the chest instead? (I'm a girl so chest separation isn't that crucial. Right?)

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    Replies
    1. The short answer is I don't know... It's hard to find reliable studies on the matter (other than some trainers personal points of view), but I've heard it suggested on occasion than both the pec dec and dumbbell flyes might indeed hace some adverse effect on your shoulder joints (though we are talking about intense bodybuilding here). My take is that it's a perfectly safe exercise for the beginner and intermediate weightlifter, and that it adds to your range of exercises. If you are concerned about it and/or it gives you shoulder pain, then by all mean replace it with the bench press.

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  2. Oh I forgot to ask: do you recommend the gym workout or home workout or just mixing them up? I go to the gym not for the machines but for the motivation. I see people sweating and working out and pushes me to go a little further.

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    Replies
    1. Neither of these programs are set in stone... It's perfectly fine to mix and match. However, if you're a beginner, I would recommend you stick with the one or the other.
      If you have been training for a while and understand what you are doing, then by all means mix them up: it will give your training more variety.

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    2. I'm not a beginner per se. I'm more of a returning intermediate exerciser. I started your program above and did 3 days so far as in 2 gym workouts and 1 cardio. Boy oh boy, it kicked my butt. I'm working through a lower back injury, so I'm trying to find things that don't hurt it, but everything does, so I'm just going to take it easy. So far I really feel it mostly in my quads (perhaps cause I ran for the first time in years?), but one problem I encountered is that doing it circuit style is problematic at the gym with only 30 seconds between exercises. Often times, machines are on different floors and they're occupied (New York for you!) so it takes way longer than 30 secs, which defeats the purpose. What about doing all 3 sets of one exercise with 30 secs between sets? Or would that exhaust the muscle too soon?

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  3. That is fine actually. However, 30 seconds will not give you enough time to recover before you go for another set. I would then recommend increasing the rest period to one minute.
    re. back pain. Particularly with squats and deadlifts it's important that your spine remains in neutral position. I'd recommend booking a session with a personal trainer, or at the very least watching some youtube videos that will teach you the correct technique... it's not all bleak though: I used to suffer from back pain too (judo injury, from which I was nearly paralysed), but because all my programs tend to put so much emphasis on core strength I am completely free of pain now. The core exercises will really help with that!

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  4. Great information! I’ve been looking for something like this for a while now. Thanks.

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  5. When you state that you should do 1 set of each excercise do you mean that you should do 1x8-12 of every one and then after you're done w/ all go back and do another 1x8-12? Repeat till you get all the excercises for a total of 3x8-12?
    Or is 3x8-12 a just 1 and should do 9x8-12 in total for each excercise?

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    Replies
    1. Yea, it's me not being clear. Do 3 sets of each exercise, then move on to the next exercise.

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    2. That lat plank is from work out 1 is giving me trouble due my weight. Is there any exercise I can do to replace it?

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    3. You can do a modified version with your kneesbent at 90 degrees, with the 2 points of contact on the floor being the side of your knee and your forearm. Like this: http://static.oprah.com/images/health/201006/20100624-no-equipment-5-600x411.jpg

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    4. Thanks for the responses man. Also, is it normal the frontal part of my legs hurt like hell after doing the squats workout? I did all 90 but god damn, it had been AGES since I did them.
      On all the other exercises I just have regular muscular pain but not 'strong' pain like on my legs. Hell, it hurts just to walk, but not in a painful manner, it feels just really, really akward.

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    5. Make sure your knees to not extend in front of your toes when you do squats. Make sure also your knees remain in line with your toes to avoid injuries.
      Also, it might be that the volume is proving too much for you: in that case do goblet squats with a dumbbell and stick to sets of 8-12 reps.

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    6. So the area that hurts are the quadriceps but only when i apply pressure to them, not while resting or standing still. Only when I walk/go up stairs.
      Is this normal though or should I skip the leg exercise today to give my legs a break?

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    7. It sounds normal, but yes, do not exercise your legs when they are hurting.... Give them a break.

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