47 Days until the end of the decade, “Lose the gut challenge”  — Day 25 

TGIF, MOFO’s (Always wanted to say that…)

How are you feeling about the week which just passed? When the week began, did you write that one thing down, which — if achieved, would have made this week a good one? — yeah, neither did I. — Actually I’m kidding with you, but it’s something that I would recommend you try. When Wilfredo Pareto discovered that we derive 80% of our results from 20% of our actions, he was opening up the idea that you could be a far more effective human being if you realized that we squander a whole bunch of time daily. If you take stock of what you really achieved this week, then you’ll probably see that most of the real impact you had on your surroundings came from a few narrowly focused and directed actions. I give you permission to do less of the other stuff and if you do just a little more of the 20% then you end up actually doing less of the small stuff and more of the important stuff, whilst still being more effective. — Are you confused yet?!

More housekeeping….

We’re going to skip right past the Fast, and head into the Feast component of the day,

Yesterday we spoke about public enemy #1 namely fat.

If fat is “The Joker” then I would suggest that Protein is in fact “Batman” and has been the hero of the Gotham city that is your body. 

Protein is the mortar between the bricks that build your body. Without it, your entire “building” would begin to break down. Protein helps to create an anabolic hormonal environment, which is good for muscle building and fat loss. There are 2 categories, namely complete and incomplete proteins…

Zooming in, protein consists of even smaller molecules, called amino acids. There are about 21 amino acids. 9 of these can only be obtained through foods. A complete protein contains the right proportions of those 9 amino acids.

The complete protein are found in fish, poultry, eggs, red meat and cheese.

Before you raise your eye-brow over eating Bambi, let’s just say that it is quite possible to get complete proteins by combining grains and beans. There are many Whey proteins out there that accommodate the vegan lifestyle. Vegetarians can enjoy egg-based protein powder and the pescatarian can have the fish. If you’re a guy and you’re on the fence about this, then I would nudge you towards having your meat because it contains testosterone, and that’s the main player in optimizing your hormones.

As a rule of thumb, you should aim to consume between 0,5g and 1grm of protein per pound of Lean Body Mass… (or multiply your Kg’s by 2,2)

If you weigh 100Kg’s and carry 20% fat, then your LBM is 80Kg’s, which means you should eat around 176 grams of protein.

One can consume too much protein. Protein which is not used up by the body, ends up being broken down into glucose…. Put simply, proteins end up becoming carbs. We’ve worked hard on re-setting our insulin sensitivity and that has meant getting our carbs under control. Too much protein can be counter-productive for your insulin levels. (as we’ve discovered)


Your body adapts to stress. When you go the gym and tear down your muscle tissue, your body recovers from this by over-compensating the repair process and making the muscles stronger/bigger than they were before. If we’re looking to maintain our training momentum, we have to up the intensity of our workouts. To achieve this, we will address TRAINING DENSITY. This means that you are packing in more exercises into the same amount of time. — or you’re doing the same amount of work in the gym, in a shorter period of time. — In short, you’re increasing the tempo.

Traditionally, you’d be increasing the workout density by adding more reps to a given set. You can exponentially improve the workout stress you place on yourself, by increasing the resistance. That alone would make it a killer fat burning protocol, but we want results, so here goes.

The Phase 2 density program consists of 3 circuits, A, B and C

Each of these need to be performed for the set length of time, and the be repeated. Before you repeat the circuit, you increase the weights

Circuit A

2 compound movements (one upper and one lower body) are alternated for 5 minutes. Select a weight that you can lift for 12 reps.

You perform 4 to 6 reps of an exercise, and then switch to the other exercise of the compound movement and perform 4 to 6 reps….

You keep this up for 5 minutes.

After the 5 minute circuit, you rest for 5 minutes.

Then you increase your weight by 10% and do another circuit.

After the 2nd circuit, rest for 5 minutes and move to Circuit B

Circuit B

3 compound (opposite movements) will be cycled for 6 minutes… (remember it’s about density)

Select weights you can lift 10 to 15 times.

As with the previous circuit, you now alternate the 3 movements after 4 to 6 reps and you keep this up for 6 minutes.

You keep cycling through these movements for 6 minutes.

After completing a 6 minute cuircuit, rest for 5 minutes.

Do 3 of these and move to Circuit C

Circuit C

Now you select 2 exercises that will be alternated for 4 minutes.

Select weights you can lift 10 to 15 times.

Do 4 to 6 reps of the exercise before switching over to the next exercise and keep doing this for 4 minutes, before resting for 2 minutes.

This form of density training may sound complicated, but take the time to grasp the concept and you’ll get more out of your workout than anyone else in the gym. This is one of the very few ways get stronger, whilst retaining


Phase 2 Workouts and Nutrition

Phase 2 WORKOUT 1

(A1) Barbell Hack Squats

4 to 6 reps


Feet Shoulder width apart, with the barbell resting across your back

Keep your lower back arched and lower your body as deep as you van by pushing your hips back and bending your knees

Pause, then reverse the movement back to the starting position

(A2) Bent Over Row

4 to 6 reps


Choose a weight that allows you to perform a maximum of 12 reps

Alternate A1 and A2 for 5 minutes. The goal is to do as many reps as possible.

After this circuit, rest for 5 minutes

Then increase your weights by 10% and repeat the circuit for another 5minutes

Rest for 5 minutes and proceed to workout set B

(B1) Dumbell Reverse Lunge

4 to 6 reps


Grab a pair of dumbbells and hold them at arms length next to your sides, with palms facing each other

Step back with your left leg

Lower your body into a lunge until your front leg is bent 90 degrees, pause and return to the starting position

Do 4 to 6 reps with one leg and then switch to the other leg

(B3) Dumbell Upright Row


Grab a pair of dumbbells with an overhand grip and hold the weights in front of your thighs with paws facing your body

Keep the weights close to your body and pull the weights towards your chest. Your elbows should remain flared out during the movement

When the weights are at chest height, pause for 2 seconds and then lower them back to the starting point

(B3) Flat Chest Press

4 to 6 reps


Grab your dumbbells and lie face-up on a flat bench

Hold the dumbbells above your chest, with arms straight

Your palms should face your feet and the dumbbells should be nearly touching

Keep your elbows close to your body and lower the weights to the side of your chest

The weight you choose should be light enough to do 15 reps with. (even though you are cycling 6 reps)

Cycle B1, B2 and B3 for 6 minutes.

The goal is to get as many reps done within 6 minutes.

After the circuit, rest for 5 minutes

Increase the weight by 10% and repeat the circuit for another 6 minutes

After the 2nd circuit, rest for 5minutes and move on to workout set C

(C1) Dumbell Biceps Curl

4 to 6 reps


Stand straight with with dumbbells at arms length next to your sides with palms facing each other

Curl the dumbbells as close to your shoulders as you can

Pause, and lower back to starting position

C2 Lateral Raise

(see previous workouts)

4 to 6 reps

Pick a weight that you could do 12 reps with

Alternate C1 and C2 for 5 minutes.

Do 6 reps, then switch and do another 6 reps… repeat the cycle as many times as you can within 5 minutes

Rest for 2 minutes and repeat with the same weight

This workout will take a little getting used to. If you’ve managed this far, then I will urge you to get to know this type of workout. I will be starting an exercise demo library, so we can keep it “in-house” — If you think it’s embarrassing to do these new exercises as a novice, try doing them in front of a camera.

Do the movements, make some mistakes, have a giggle. You can only get better, while those who are too lazy to do the movements, will make half the progress.

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