Exercise Program

INTRODUCTION

Throughout my life I have been blessed with a rewarding physical and active life style which has meant keeping my body in good shape came naturally. However with more business and family commitments and the fast approaching four zero I have realised staying in shape now requires some discipline and time management. Now I've been a member of a gym for 10 years or more and can honestly say I don't train everyday and at times I may take 1-2 months off without setting foot in the door. I have a simple regime when I feel I'm getting out of shape I train intensly in the gym for a period of 6-12 weeks. With each resistance workout less than 40 minutes. For me there is a life outside the gym I want my results to come fast. I use the 80:20 nutrition programme eating philosophy and some sport supplement stacking to give me faster results. Whether weightloss or muscle gain, the more muscle tone (muscle to fat ratio) your body produces the easier it becomes to stay in shape. It's quite simple toned muscle on either men or women burns more body fat!! I have a number of friends who have always asked me to write a nutrition program and training program for them. Les Mills Elite Trainer Rob Sarfati we have 3 muscle up programmes and 3 weightloss programmes.

There are 5 principles I have lived my life by. They are very applicable to taking on this program.

Having a challenge.
Having a plan (to reach your goal), program.
Time Frame.
Commitment to complete it.
Rewarding yourself upon completion.

The most effective way to lose body fat and tone those muscles up is by combining a resistance (weight bearing) and cardio program. This type of exercise stimulates the body to produce more toned muscle which ultimately breaks down stored fat and burn fatty acids from the blood. Muscle tissue plus exercise = burnt calories. One of the aims of this program is to increase your Basal Metabolic Rate (the rate at which energy is expended by the body during rest). Supplementation can also help speed up your metabolic rate as well as provide the stimulus for muscle recovery and growth. For best results combine with the 80:20 programme.

Jim Bedwell
Founder Red 8

Congratulations on taking the first step towards getting results!
The following information is designed to give you a brief insight in to the basic foundations of resistance exercise, which the programs have been structured on. These programs will provide a framework which you can apply your own individual levels of experience and conditioning.