![]() ![]() The plan takes a progressive approach to training. Instead, you eat according to calorie and macronutrient (protein, carbohydrate and fat) targets in line with your overall goal. No foods are banned and no food groups are cut out. The best thing about the New Body Plan is that it uses a flexible, sustainable approach to food. To do that, however, you’ll need to complete the workouts and adjust how you eat. What results can I expect to see after this two-week block?Įveryone is different but Jon lost just about 2.5kg of fat during his first two weeks on the plan, and the early feedback we’ve seen from people taking up the challenge suggests others have lost similar amounts of weight. An X means you perform each rep explosively – but still with perfect form. For example, a 2010 tempo for the bench press means you take two seconds to lower the bar to your chest, with no pause at the bottom, then lift the bar in one second, with no pause at the top. ![]() Tempo is the speed at which you perform one rep of an exercise, and the four-digit number is the time in seconds you take to lift and lower the weight, and pause at the top and bottom. In this column, each exercise has a four-digit number. In every workout table in this plan you’ll see a column marked Tempo, between the Reps and Rest columns. Even if you only increase the weight a small amount, it’s important to try to lift heavier because that’s what makes your muscles grow stronger. This strategy is designed to help you lift heavier weights for each exercise in the second week. In week 2 you’ll do fewer reps per set than in the first week, but you’ll do an extra full set. There is, however, one major difference to help you get stronger faster. The second week of the fortnight is very similar to the first week – you perform two upper-body and two lower-body sessions, each comprising the same exercises in the same order. This approach is both easy to follow and the smartest lifting strategy to use when working towards increasing strength levels. This means you do all the sets and reps of exercise 1, sticking to the tempo and rest periods detailed, and then move on to exercise 2, and do all the sets and reps, and so on until you finish all the reps of the final set of exercise 6. A smart way to follow the plan this week (and every week) is to train on Monday, Wednesday, Friday and then Saturday or Sunday, so you give your body as much time as possible to recover between sessions.Įvery workout in this two-week block is made up of six different exercises, which you’ll perform as straight sets. You’ll target your torso and arms twice a week, and your legs and abs twice a week too. This approach allows you to work all your major upper- or lower-body muscles hard, then give them time to recover before you train them again. The workout splits in this initial block are very easy to understand – they’re simply split into upper-body sessions and lower-body sessions. ![]()
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