Muscle = FreedomFrom Fat 2 Free. Access the full course here
Muscle is both the organ of LONGEVITY & FAT -LOSS.
The most reliable way to get a GREAT physique is to become INCREDIBLY STRONG!
When you have strength and muscle mass you're able to use more energy easily and absorb blood sugar to be burned rather than stored.
Most obese and overweight people lack STRENGTH more so than FITNESS.
The heart will be fine as soon as it's not carrying around a PIG all day. It's the extra loading and the emotional baggage that comes with a stolen identity that is causing the problem.
GET STRONG FOR REPS
Timer Squats
Timer Push-Ups
Timer Dips
Timer Pull-Ups
Timer Chin-Ups
It's ok if your score is zero quality reps.
What we want is a score.
Whatever the number is, it can be improved.
As it improves so will both your physique and your physiology.
If you're into heavy lifting we want the weight you can lift for 10 reps on a 2-second DOWN, 1-second UP timer to increase on the big movements.
As it does, so will your physique.
Body Weight ONLY
We want you to be able to win even without a gym membership.
Let's face it, if you're not going to a RealMVMT affiliate gym you're probably not in a super healthy environment for your training.
Training at home can work very well. I've done it for many years (Keegan)
THE MOVEMENTS
PUSH > Push-ups to Rings Turned Out Dips ( & Free Standing Handstand Push-Ups)
PULL > Inverted Rows to Single-Arm Chin-Ups
QUADS > Reverse Step-Ups to Natural Knee Extensions & Sissy Squats
HAMSTRINGS > Jefferson Curls to Single Leg Nordic Curls.
Practice these movements in a circuit without maxing out.
Day 1 - 2-5 reps of each
Day 2 - 6-10 reps of each
Day 3 - 15-20 reps per set
The Wrestlers Method
- Use Metro Timer App.
- Set it for 2 minutes of work.
- (2 - 0 - 1 - 0; 2 seconds down, no pause, 1 second up, no pause, for the entire 2 minutes, no rest between reps)
- (2 - 0 - 1 - 0; 2 seconds down, no pause, 1 second up, no pause, for the entire 2 minutes, no rest between reps)
- If you can complete the 2 minutes add 20 seconds for the next session.
- (When you can complete 2 minutes 20 seconds, increase weight and begin again at 2 minutes).
- Warm up with 2 light sets of 5 reps to get the blood flowing.
- Train 3 movements per day, 6 days per week.
- Training time is 36 minutes per week.
- Do skills and mobility work after the main work.
If you want to do some isolation work that is also fine to add on top.
Remember; this is about INTENSITY.
This requires all you got; 3 work sets.
Leave everything you have on the table.
The Movements
Day 1
> Horizontal or Vertical Push
> Horizontal or Vertical Pull
> Core Movement
Day 2
> Lower Body (Back Squat or Hinge)
> Calf Raises / Tibialis Raises> Carry Movement
Supplemental Movements
Arms
Triceps
- Close Grip Push-Ups
- French Press
- Extended JM Press
- Barbell Extensions
Biceps
- Incline Curls
- Leveraged Hammer Curls
- Spider Zottman Curls
- Fat Bar Curls
Grip
- Barbell Flexions
- Barbell Extensions
- Captains of CrushHanging Variations
Calves
- Donkey Calf Raises
- Standing Calf Raises
- Knee to Wall Raises / Seated Calf Raises
Abs- Rolling Planks
- Hanging Knee Raises
- Strict Toes to Bar
- Ab Wheel Rollouts
Back & Glutes
- 45 Degree Back ExtensionsGlute Ham Raises
- Jefferson Curls
- Seated Good-Mornings
- DB Side Bends
Mobility Positions
This is not the focus for fat loss but the quality of joints and movement + being pain-free will improve your quality of life!
Build up gradually to 30-second holds.
Respect your connective tissues with both TIME & LOAD.
Bottom Position Push-up -> Dip
Smith Curl -> 25% Bodyweight
Pullover -> 50% Bodyweight
German Hang -> Bodyweight
Elevated Jefferson Curl -> Bodyweight
Ball Balancing Pistol -> Bodyweight
Natural Knee Extension -> Active end range
Lateral Split
Floating Front Split
Made with Bullet