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What are People Saying
 | Is it possible to change some exercises... like if i find it hard to do the chest dips and the pull ups...and then what exercise can i replace? | rj_0909 | wrote at 2:49 AM on Sunday, February 21, 2010 | |
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 | Willbefit; to answer your question the number of reps you do depends on your goal. To increase muscle size your rep range would be between 8 & 12 reps. To increase muscle endurance, tone and burn fat then 12 to 20 reps, so if you are looking to burn fat ( I guess so judging by the name of this workout :), reduce the weight of your leg press so you're getting around 15 reps. | PaulJohnson | wrote at 12:57 PM on Friday, February 12, 2010 | |
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 | Mostafa; level 9 means your perceived rate of effort and the scale goes from 1 - 10, 10 being the hardest and 1 being the easiest. So 9 is a very intense effort almost maximum. Make sense? | PaulJohnson | wrote at 12:53 PM on Friday, February 12, 2010 | |
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 | I am 5'2" Female and have been doing leg presses with 270 # and can only do 10 x 3. Should I decress to be able to do 15 x 3? | willbefit | wrote at 4:59 PM on Thursday, February 11, 2010 | |
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 | when u say level 9 , is that on a scale from 1 to 20 or from 1 to 10 ? | mostafa | wrote at 5:16 AM on Tuesday, December 29, 2009 | |
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 | ChiefRon.... Yes that is correct, one set equals one interval and one steady pace. You repeat this 7 times. | PaulJohnson | wrote at 12:09 PM on Sunday, December 13, 2009 | |
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 | Would someone clarify step 4 (of the cardio...the intervals)? Is a set equal to one interval and one steady pace? Do seven of each? thanks
| ChiefRon | wrote at 7:30 AM on Monday, December 07, 2009 | |
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 | I am currently sitting @ 195 lbs and am looking to drop down to 180 lbs and cut up. I am a college football player in my last year and I am looking to cut off some major fat while toning and defining my muscular structure. I am interested in this workout routine but was wondering if it will do these things for me. Also, I would like to cut up my abdominals, can I ad extra abdominal exercises to the workout to do so, or will the workout do that for me? | stepvanz | wrote at 12:39 PM on Tuesday, November 03, 2009 | |
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 | @ ac07 - You can do the cardio wherever you please! keep the intervals the same :) | gateway | wrote at 6:04 AM on Thursday, October 08, 2009 | |
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 | is it possible to do the cardio outdoors? and if so would that change the intervals at all? | ac07 | wrote at 9:14 PM on Monday, August 24, 2009 | |
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 | Adrian, as long as you stick with the workout and adjust your diet accordingly then there's no reason why you can't look like the guy in the picture. Dedication and consistency with diet and exercise is key to achieving your goal. | PaulJohnson | wrote at 11:01 AM on Wednesday, August 12, 2009 | |
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 | im thinking of starting this. i wanna know; if i stick to this, will i get as ripped as the dude in the picture? this is a serious question so can someone reply | adrian | wrote at 6:46 PM on Saturday, June 13, 2009 | |
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 | This looks like a routine I would like to use but I have a dilemma. I work full time nights on my own which allows me to do bodyweight training at work, but it is impractical for me to take weights into my workplace. What I do have though is a set of Bodylastics resistance tubes. I was wondering if you had any suggestions on how I could adapt this routine to utilise the resistance tubes?
I'd like to add how much I like this site and think it will be a great success! | robbiew | wrote at 9:42 AM on Friday, May 22, 2009 | |
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 | This is one hardcore workout, been doing it now for a month and seen serious results. Would highly recommend it. 6 days a week is tough though, but its worth it when you get on the scales ! :) | DaveH | wrote at 5:44 AM on Sunday, April 26, 2009 | |
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- Add inspiration
- Overcome the plateau
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| Working Out:- Take short rests to keep heart rate up.
- CV exercise is vital for fat burning.
- Endurance training tones and burns fat.
Diet & Nutrition:- Cut your calorie intake by 500 calories.
- Eat little and often. Every 2 to 3 hours.
- Cut out processed foods.
Lifestyle:- Get at least 8 hours sleep per night.
- Plan your workouts around your weekly routine.
- Stress promotes fat storage.
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