DO THIS EVERY WEEK!
To maximize fat loss, we must maximize lean mass. Everybody thinks it’s cardio, cardio, cardio, but increasing metabolism and fat loss cannot be achieved this way. Increasing lean mass reduces wrinkles and makes you look lean and fit. By controlling muscles, lean mass will increase strength and movement. You should lift weights six days a week to combat obesity. We use the following plan at Live In Fitness with extreme results. Watch the fat melt off and your metabolism increase by following it.
ERIC’S MUSCLE BUILDING VIDEO Watch the video
How to do it!!! When you initiate the feel-and-mind approach, break each muscle group up into pause presses. Also, use short contraction pulsing and add one full rep with a half rep.
- 1 pause – 2 pause – 3 pause – 4 pause
- On each pause, grab the feel with your mind.
Slow, slow, slow is the way to Live In Fitness. If you don’t get the results you need, you won’t be satisfied. It is only by moving the weights extremely slowly that you will get results!
FORM, FORM, FORM
Correct form teaches the feel technique that Lucas and I have been instilling in you. Also, slow form slows people down.
- Do the 1-2-3-4 pause and regrip the muscle feel.
- Short pulsing.
- Use the time from the treadmills; call out time in increments, always counting down the last 10 seconds loudly together.
- PT format as follows:
Each 30-minute session (25 min)
With each life coaching class, you are entitled to 6 months of the Fit Culture App for free. Email info@fitclubtv.com for your included 6 months of full weight loss program.
WEIGHT TRAINING SCHEDULE
MONDAY
A.M. Chest
- 4 sets of chest dumbbells
- 4 sets of incline chest dumbbells
- 2 sets of incline machine
Triceps
- 5 sets of flat bench triceps – kickbacks (use the three positions)
- 3 sets of skull crushers with a superset of close grip
P.M. Back
- 4 sets knee on pad pull down
- 4 sets (kinesis wall) back row super-setting cable (kinesis wall) with bent-over dumbbell rows
TUESDAY
Shoulders
- 4 sets of shoulder press dumbbells, ramping up weight each set to 3 sets to failure, then move back down for 3 more sets
- 3 sets of side lateral raise superset with shrugs and lateral raise
Biceps
- 5 sets curl using dumbbells
- 8 sets power 21’s
- 3 sets cable curls
WEDNESDAY
A.M. Legs
- 6 sets leg press, superset (last three sets with standing lunges)
- 3 sets lunges standing (stationary advanced clients use dumbbells)
- 3 sets leg press
- 3 sets leg curl
P.M. Chest
- 6 sets press machine
- 3 sets dumbbell incline
- 3 sets chest incline dumbbell machine or barbell
THURSDAY
A.M. Triceps
- 3 sets tricep push down
- 3 sets tricep pull down superset with tricep pushdowns superset with extensions
P.M. Shoulders
- 4 sets shoulder press machine
- 4 sets superset dumbbell shoulder press
- 4 sets front lateral raise
- 4 sets upright row
FRIDAY
Back
- 4 sets lat pulldown
- 4 sets bicep grip pulldown superset
- 3 sets low row
P.M.
- 5 sets curl machine
- 5 sets superset with dumbbell – outside, inside, hammer curls alternating
SATURDAY
Legs
- 3 sets walking lunges
- 3 sets leg press
- 3 sets squats sissy
- 3 sets leg extension
- 3 sets leg curl
SUNDAY
Rest
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