Week 3, Day 1 of My 12 Week Transformation.

I've spoken a lot about nutrition, so I wanted to take the chance to talk a little more about the training undertaken during Revolution's 12 week transformation programme:

First 4 weeks of training – conditioning (flexibility and core strength)
In the first 4 weeks of training, we focus on full body compound movements and flexibility training to enable the body to go through the required range of movement. We teach the body to squat, rotate, push, pull and twist. These movements have an immediate effect on changing the shape and composition of the body.

Second 4 weeks of training - hypertrophy (improved muscle tone)
The training phase changes at this point to give the body a new stimulus. This training phase is called hypertrophy, which means using resistance based exercises to increase the body’s lean muscle and also to increase muscular tone.

By adding lean quality muscle to the body, the basal metabolic rate is increased. This is the rate at which you burn calories at rest. For every pound of muscle you have, you burn 16 calories at rest per hour. For every pound of fat you have, you only burn 2 calories at rest per hour.

Third 4 weeks of training – circuit training
This training phase is where we ramp up the intensity, get the heart rate high and reduce rest periods. After 8 weeks of training, our clients will be ready for this and the body responds by burning fat fast! A lot of our clients are also put through boxing training at this stage, which not only allows them to take out life’s stresses with various punching and footwork drills, it’s also one of the most fun ways to get fit.

Today I was taken through a conditioning training session by my business partner Giuseppe, and it really was a fantastic session. Later this week I'm going to run through the exercises Giuseppe selected, and more importantly why he chose those particular exercises.

Cheers
Rob