New Year, Better You – Time to get fit

Happy New Year!!!!!

I am Erron Dussard, personal trainer & founder of STONEiMAGE the premier health and fitness service provider. I am the guy to help you achieve your fitness goals this year.

Many of you would have made New Years Resolutions where the focus is on improving your health, getting fitter and losing weight. Its January so the gyms are going to be absolutely heaving but not to worry, to be completely brutally honest, the majority of you who have made the fitness pledge will have given up by February. Main reasons being loss of motivation and lack of results which stems from not having the correct plan of action for transformation.

First things first set yourself a SMART goal

S- specific: Be specific with what you wish to achieve, instead of just lose weight, state the weight or dress size you want to be

M- measurable: How will you know you’ve achieved your goal? measure yourself or weigh yourself at the start

A- achievable:  Can these goals be achieved? Are you ready to commit and hold your accountable

R- realistic: Is your goal realistic

T- timed: Be strict with yourself and name a date when you WILL achieve your goal.

Write your goal down, sign it and place it somewhere you will see it constantly. Its a good idea to take a picture also marking where you are now and then have a clear image of where you WILL be.

I am here to help and guide you through your journey to a better you and first things first is the workout regime.

TEMPO devised by STONEiMAGE Mixes speed of movement to increase muscle & fat burn. The two most common methods for fat loss and muscle building are cardiovascular and resistance exercise, doing them simultaneously within a circuit format gives you the ultimate fat blasting & muscle ripping workout! This is a great workout which can be done in the comforts of your own home without any gym equipment needed, all that’s required is a bit of space and will to work hard.

Quite simply, you will be doing periods of slow strength building resistance exercises followed directly by explosive high tempo fat burning movements. The slow tempo exercises will be done to the formula 4 x 2 meaning on the lowering part of a movement you count 4secs and on the pushing part counting 2secs. The 2nd phase which is high tempo is done as fast as possible working to your maximum capacity. This is done in a circuit style, 1 exercise directly after another for a timed period within a pyramid, as the resistance time goes down the cardio time goes up, and each segment lasts roughly 3mins. A Guaranteed workout to get the heart racing and the fat running.

See below the full workout with pictures and small descriptions for each exercise:

Perform the 2 exercises in pairs following the sequence 1, 2 & 3 completing all 3 sets before taking a 30-45sec rest and moving on to the next pair of exercises.

TEMPO

Push Ups

1. 20reps
2. 15reps
3. 10reps

Mountain Climbers

1. 10secs
2. 20secs
3. 30secs

Squats

1. 20reps
2. 15reps
3. 10reps

Running High Knees

1. 10secs
2. 20secs
3. 30secs

Chest Raises

1. 20reps
2. 15reps
3. 10reps

Walkouts

1. 10secs
2. 20secs
3. 30secs

1 Leg Deadlift

1. 20reps
2. 15reps
3. 10reps

Lunge Jumps

1. 10secs
2. 20secs
3. 30secs

Tricep Dips

1. 20reps
2. 15reps
3. 10reps

Punches

1. 10secs
2. 20secs
3. 30secs

Ski Sits

1. 30secs
2. 20secs
3. 10secs

Tuck Jumps

1. 10reps
2. 15reps
3. 20reps

Alternating V Crunches

1. 20reps
2. 16reps
3. 10reps

Bicycle Crunches

1. 10secs
2. 20secs
3. 30secs

Toe Reaches

1. 20reps
2. 15reps
3. 10reps

Leg Raises

1. 10secs
2. 20secs
3. 30secs

Plank to Push Up

1. 20reps
2. 15reps
3. 10reps

Side Plank with Rotation

1. 10secs
2. 20secs
3. 30secs

You cannot out train a bad diet so cut out the fried food, processed meat, large quantities of red meat and late night carbs, combining this workout with a healthy diet will result in you seeing improvements within a 4weeks.

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