do!
HERE ARE A FEW TIPS ON TAKING YOUR BEFORE PHOTO:
• WEAR SOMETHING THAT SHOWS A LOT OF FLESH. UNDERWEAR OR SWIMSUITS ARE IDEAL
• STAND SOMEWHERE WITH A PLAIN, UNCLUTTERED BACKDROP
• TAKE LOTS OF SHOTS IN DIFFERENT POSES. FACING FRONT, BACK, TO THE SIDES, HANDS UP, HANDS AT SIDES, HANDS ON HIPS, AND ANY MORE YOU CAN
THINK OF
• STAND IN A NATURAL POSTURE. NO SUCKING THE BELLY IN OR PUSHING THE CHEST OUT
• DON’T WORRY ABOUT TRYING TO MAKE THE PICTURE FLATTERING, THIS IS PART OF YOUR FAT BURN REVOLUTION AND IT NEEDS TO BE REAL. YOU MAY
NOT ENJOY DOING THIS NOW, BUT YOU’RE GOING TO BE VERY GLAD YOU HAVE THESE PHOTOS IN JUST A FEW MONTHS
Now your mind is in the right place to start the Fat Burn Revolution, and now that you’ve gathered all the kit you need, it’s time to get down to the nitty
gritty. In this chapter I’ll tell you what to expect from the workouts and why they form part of the optimal recipe for fat-burning fitness.
If you have exercised with weights before or done any boot camp or military-style training, some of the moves will probably be familiar to you. But even if you haven’t
done any of the exercises before there’s nothing to worry about, all will be explained and illustrated with photos.
Metabolic Resistance Workouts
Throughout the three four-week phases of the Fat Burn Revolution, you’ll be doing two to three Metabolic Workout sessions per week. In these you’ll use either
dumbbells or your own bodyweight to create resistance to challenge the muscles of your body. These sessions are not about moving fast or performing lots of repetitive movements: you’ll be
lifting weights which are quite heavy (whatever that means for you) in a slow and controlled manner. The exercises are grouped into two or three moves per section and you’ll complete most of
the exercises 10 to 15 times before moving on to the next. This would be described in exercise jargon as 10–15 repetitions, or reps, per set. Once you’ve finished all of your
repetitions of an exercise you’ll move onto the next exercise set and you won’t take a break until you’ve completed all the sets of exercises in that section. When each section is
complete you’ll get a minute of rest to recover before moving on to either repeat the section or start the next one.
When you’re in great physical condition it feels like nothing in life can hold you down.
Furnace Workouts
In the Furnace Workouts you’ll be doing short bursts of hard, fast, cardiovascular training. This will get your heart pumping quickly, your blood circulating, and your
lungs working hard to supply your body with the oxygen it needs to perform well. Often called high-intensity interval training (HIIT) this type of exercising has been shown to produce outstanding
results both in fat loss and improving fitness, sports performance and health. You’re free to choose the type of exercise you’d like to do in these sessions. It just needs to be
something that doesn’t require a lot of coordination, but provides a challenging workout for you if performed at close to your maximum speed for short periods of time. My favoured method is
to do these on a stationary exercise bike, as I believe this provides the optimal balance of safety and toughness, but a lot people prefer running, cycling, swimming or fast-moving bodyweight
exercises, e.g. burpees or mountain climbers (described in Chapter 8 ).
If you’re not performing your intervals on a machine or in front of a clock, it could be useful to get an interval bleeper. Some sports watches have this function or there are several free
interval timer apps available that you can download onto your smartphone. You’ll find links to some of them at juliabuckley.co.uk .
Total Body Blast
The Total Body Blast is a full body workout. It requires no equipment, which makes it very handy for when you’re away from home without access to a gym. You’ll do
this workout once per week in
HERE ARE A FEW TIPS ON TAKING YOUR BEFORE PHOTO:
• WEAR SOMETHING THAT SHOWS A LOT OF FLESH. UNDERWEAR OR SWIMSUITS ARE IDEAL
• STAND SOMEWHERE WITH A PLAIN, UNCLUTTERED BACKDROP
• TAKE LOTS OF SHOTS IN DIFFERENT POSES. FACING FRONT, BACK, TO THE SIDES, HANDS UP, HANDS AT SIDES, HANDS ON HIPS, AND ANY MORE YOU CAN
THINK OF
• STAND IN A NATURAL POSTURE. NO SUCKING THE BELLY IN OR PUSHING THE CHEST OUT
• DON’T WORRY ABOUT TRYING TO MAKE THE PICTURE FLATTERING, THIS IS PART OF YOUR FAT BURN REVOLUTION AND IT NEEDS TO BE REAL. YOU MAY
NOT ENJOY DOING THIS NOW, BUT YOU’RE GOING TO BE VERY GLAD YOU HAVE THESE PHOTOS IN JUST A FEW MONTHS
Now your mind is in the right place to start the Fat Burn Revolution, and now that you’ve gathered all the kit you need, it’s time to get down to the nitty
gritty. In this chapter I’ll tell you what to expect from the workouts and why they form part of the optimal recipe for fat-burning fitness.
If you have exercised with weights before or done any boot camp or military-style training, some of the moves will probably be familiar to you. But even if you haven’t
done any of the exercises before there’s nothing to worry about, all will be explained and illustrated with photos.
Metabolic Resistance Workouts
Throughout the three four-week phases of the Fat Burn Revolution, you’ll be doing two to three Metabolic Workout sessions per week. In these you’ll use either
dumbbells or your own bodyweight to create resistance to challenge the muscles of your body. These sessions are not about moving fast or performing lots of repetitive movements: you’ll be
lifting weights which are quite heavy (whatever that means for you) in a slow and controlled manner. The exercises are grouped into two or three moves per section and you’ll complete most of
the exercises 10 to 15 times before moving on to the next. This would be described in exercise jargon as 10–15 repetitions, or reps, per set. Once you’ve finished all of your
repetitions of an exercise you’ll move onto the next exercise set and you won’t take a break until you’ve completed all the sets of exercises in that section. When each section is
complete you’ll get a minute of rest to recover before moving on to either repeat the section or start the next one.
When you’re in great physical condition it feels like nothing in life can hold you down.
Furnace Workouts
In the Furnace Workouts you’ll be doing short bursts of hard, fast, cardiovascular training. This will get your heart pumping quickly, your blood circulating, and your
lungs working hard to supply your body with the oxygen it needs to perform well. Often called high-intensity interval training (HIIT) this type of exercising has been shown to produce outstanding
results both in fat loss and improving fitness, sports performance and health. You’re free to choose the type of exercise you’d like to do in these sessions. It just needs to be
something that doesn’t require a lot of coordination, but provides a challenging workout for you if performed at close to your maximum speed for short periods of time. My favoured method is
to do these on a stationary exercise bike, as I believe this provides the optimal balance of safety and toughness, but a lot people prefer running, cycling, swimming or fast-moving bodyweight
exercises, e.g. burpees or mountain climbers (described in Chapter 8 ).
If you’re not performing your intervals on a machine or in front of a clock, it could be useful to get an interval bleeper. Some sports watches have this function or there are several free
interval timer apps available that you can download onto your smartphone. You’ll find links to some of them at juliabuckley.co.uk .
Total Body Blast
The Total Body Blast is a full body workout. It requires no equipment, which makes it very handy for when you’re away from home without access to a gym. You’ll do
this workout once per week in
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