Put your hand up if you are reluctant to go back to training and clean eating after your break? I find it very daunting after a 2 week holiday, let alone 3!
So that’s why in the first 4 weeks my program looks like this
- I do exercises I enjoy and the intensity starts at 70%.
This way, I’m more likely to do the program and give it my absolute best and as the weeks go by, the intensity can increase at an appropriate pace. In my program it increases 2.5% every week. If I started week 1 at a 100% intensity which some programs suggest, then there isn’t any room to progress the intensity.
One obvious mistake most people make with their training program is they DON’T change their program periodically in phases. Personally, I measure results every 2 weeks and subsequently will change my program every 2-4 weeks depending on the results.
The first phase of any training program is the General Preparation Phase and hence why in my first phase I put exercises which are fundamental, primal movements such as the squat, lunge, overhead press, deadlift and pullup. Also, I do my cardio on a separate day, and once again in the first 2 weeks, ensure its something you enjoy. My preference is boxing.
In weeks 3 and 4, I do a hypertrophy phase (muscle building) and do a split program which focuses on 2 muscle groups per day. This increases the intensity of the workouts substantially and allows me to go into a fat burning zone because increasing muscle mass will help reduce body fat.
One final point. In my first 4 weeks, I start the program with the more difficult, compound exercises like a squat or overhead press and then finish up with exercises that are less difficult like a seated row and/or use less muscles and joints like a lying leg curl.
If you would like a copy of my program, contact us.
Remember, keep your eyes on the prize.