#ForTheMotivated | 2 stone of fat and half a stone of fat later…

Pav came to us, say 10 months ago, with one goal. Get me looking great for my wedding.

2 stone of fat loss and half a stone of muscle gain later Pav is feeling more confident than ever to walk down the isle. 

The trick is, we really had to take Pav in stages. Pav handn’t exercised of 20 years. She couldn’t do a body weight squat. We had our work cut out. We progressed from body weight exercises with long rest intervals to intense circuits and weight training to shed fat and build muscle

We eventually moved onto the format below which is a very common template we use with our clients, especially our female clients. It emphasises whole body toning as well as maximising the number of calories burnt by performing strength based exercises in a short circuit.

We then are able to focus on specifics during assistance exercises (in Pav’s case leg and bum)

DAY 1
EXERCISE
reps weight sets
Squat
5
Press Ups
6
Bent Row
5
Assistance
Reps
Weight
Sets
Lunges
10(knee2ground)
Hyper extensions
12
Skull Crushers
12

DAY 2

EXERCISE
reps weight sets
Deadlift
5
Push Press
5
Burpees
10
Assistance
Reps
Weight
Sets
Leg Press
10
Hyper extensions
12
Lateral raises
12

 

For Pav and her body type, she responds best to 5 repetitions. She has an ectomorphic physique meaning that she will generally lack the hormonal make up to respond well to high volume exercises. This is why if you look at the strength based exercises, she is doing a maximum of 5 repetitions.

You will undoubtedly have questions about how you can use this information to improve your health and fitness. And we would love to help you. Just input your details and question below and we will do our best to help

 

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