FourWeek FatLoss Beginners Workout

MattLovell

Disclaimer The information provided in this document should not act as a replacement for the relationship you have with your Doctor or Healthcare Professional. Any information provided is not medical advice and should not be substituted for regular consultation with your Doctor or Healthcare Professional. The information contained is provided as an educational service, which can assist you in helping you lose weight and feeling better. The information contained in this document is for information purposes only. If you have any concerns about your health, you should contact your Doctor or Healthcare Professional before following any of the recommendations set out in this document.

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Content

7 day Preparation: Example ...................................................................................... 4 14 Day Intensive ......................................................................................................... 5 7 Day Maintenance: Example .................................................................................... 6 Glossary: ..................................................................................................................... 7 Matt Lovell ................................................................................................................... 9

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7dayPreparation:Example
Day Monday Activity(pick1or2) Getoffthebus/train23stops earlyandwalktoworkinthe morning(and/orevening) Walkupthestairstoyour office,dontusethelift! Investinanexercisemachine (Xtrainer,bikeetc.)pedal whileyourewatchingyour favouritesoaportheevening news 20minsexercisemachine beforework Getoffthebus/train23stops earlyandwalktoworkinthe morning(and/orevening) Walkupthestairstoyour office,dontusethelift! Attendabeginnersexercise classatyourlocalgyminyour lunchbreakorafterworke.g. Aerobic,Boxercise,Spinningetc Getoffthebus/train23stops earlyandwalktoworkinthe morning(and/orevening) 20minsexercisemachine beforeANDafterwork Attendabeginnersexercise classatyourlocalgyminyour lunchbreakorafterworke.g. Aerobic,Boxercise,Spinningetc Cyclefor30minsinfrontofthe TVorwiththeradio/music playing Takethekidsforakickaround inthepark Goforawalkwiththe dog/kids/onyourown Duration 1520mins 5mins 2030mins

Tuesday

20mins 1520mins

Wednesday

5mins 4560mins

Thursday

1520mins 20mins 4560mins

Friday

Saturday

30mins 4560mins 60mins

Sunday

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14DayIntensive
(repeat programme for 2 weeks): Example duration in brackets (mins)
DAY MONDAY ACTIVITY(AM/PM) ExerciseBikeConstantPace(30) Treadmill:Briskwalk OR VaryingSpeed(3045) RowingMachineConstantPace Coreworkout(1520) Walk/Jogtowork(3045) BodyPumpclass(60) OR CompoundExercises: BenchPress3x10 Squats/LegPress3x10 TricepDips3x10 LatPulldown3x10 ShoulderPress3x10 Deadlift/HamstringCurl3x10 ExerciseBikeHillProgram(25) Treadmill:IntervalTraining(30) XTrainerConstantPace(2030) Circuitsclass(60) Coreworkout(1520) Spinningclass(3060) Walk/Joghomefromwork(3045) RowingMachine(1530) BodyPumpclass(60) OR OR XTrainer(30) CompoundExercises: BenchPress3x10 Squats/LegPress3x10 TricepDips3x10 LatPulldown3x10 ShoulderPress3x10 Deadlift/HamstringCurl3x10 RECOVERY Treadmill:IntervalTraining(30)

TUESDAY

WEDNESDAY THURSDAY

FRIDAY SATURDAY

SUNDAY

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7DayMaintenance:Example
Day Monday Activity Treadmill:IntervalTraining OR Walk/Cycletowork BodyPumpclass Walk/Cycletowork Thursday Friday Saturday Circuitclass XTrainerConstantPace Boxerciseclass OR Spinningclass Recovery 60mins 3045mins 60mins 4560mins n/a Duration 3045mins

Tuesday Wednesday

60mins 3045mins

Sunday

Glossary:

Interval Training: A type of physical training that involves bursts of high intensity work, followed by a recovery phase. This can be used in any type of cardiovascular activity. An example of this is when on a treadmill (or out for a run) pick up your speed to a fast jog (almost sprint) for 1 minute, then slow down to a walk/light jog for 2 minutes repeat this several times. Interval training can also be used for resistance based cardio work. For example a Spinning class involves increasing resistance against which you pedal for a period of time again bursts of high intensity work. Interval training is used in many sports such as football, rugby and athletics and is considered by many to be the best method of inducing fat loss. Constant Pace: Select a resistance level that is challenging but manageable and stick to a constant speed throughout the duration of the exercise rather than varying speed and/or resistance. This form of training helps to build up endurance and improve fitness levels. Hill Program: Most cardiovascular exercise machines (within a gym or home use) have a prerecorded Hill program on them. This varies the resistance level increasing/decreasing your work rate throughout the programme. An excellent way to improve fitness whilst burning fat.

Compound Exercises: These exercises are designed to move the body through more than one joint. For example, Squats move through the hip & knee joint. This additional functioning of joints allows more muscles to become activated, which means faster and in particular individuals......more tone! Core Workouts: Uses exercises to work your transverse abdominals and obliques to strengthen and improve posture as well as helping to give you a killer 6-pack! Body Pump: This is a resistance based class that works on the principal that lighter weight and more repetitions means leaner muscle it also burns some serious calories off! In your average class you will burn between 350-500kcals in an hours class.
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Circuit class: A combination of cardiovascular and resistance exercises aimed to improve fitness, tone and reduce fat loss it can be done by anyone (male or female) who is looking to achieve any of these goals. Spinning class: Spinning is a form of high-intensity exercise using a static exercise bike. A typical class involves a single instructor at the front of the class who leads the participants through routines that are designed to simulate terrain and situations similar to riding a bike outdoors. Some of the movements and positions include hill climbs, sprints and interval training.

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MattLo ovell
Matt t began his interest in sports at an a early age e starting Karate K at 12 2. Thes se interests s led to a life-time obsession o w with all thin ngs training g, nutritional and health h relat ted. After r gaining his instructor rs qualificat tion in Kara ate, he went onto coac ch fitness at his loc cal amateur boxing clu ub. After completing a degree in Political Ph hilosophy at a Bristol, M Matt couldnt keep awa ay from the e health an nd fitness arena and qualified as a perso onal trainer r; eventually running his own company c in n the City. This led to develop ping his oth her passion n: urther three e years of study s at the Institute of Optimum m nutrition. Matt undertook a fu n. Nutrition He wen nt on to sp pend time on Harley Street, sp pecializing in elite sports, female hormona al health an nd body com mposition m managemen nt. The con ntacts he made m throug gh this wor rk led to a spell, work king as nut tritionist wit th Millwall football clu ub during which w time they made e the play-off for the Premiership and also o qualified for f the FA cup c final. In 2002 Matt starte ed working with the E England Ru ugby Team and was part p of Cliv ve Woodwa ards team that lifted the t World C Cup in 200 03. He cont tinues in th he same role with the working England E tea am and was s a membe er of the tea am who ag gainst all th he ached the final f of the 2007 Rugb by World Cup. C Matt is s the Sports s Nutritionis st odds rea for Lond don Wasps, , London Irish, Sarace ens and Leic cester Rugby Clubs. Matt cur rrently runs s his own elite perform mance base ed company y. This is aimed at elit te athletes and corpo orations and d includes all levels of o health re elated perfo ormance. He H has writt ten the pop pular Fat Lo oss Program Four Week W Fat Lo oss and R Regenerate e a muscle e building anabolic a pro ogram.

MattLove ellEliteSpo ortsNutritio onistwww.Fo ourWeekFatL Loss.com

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