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Tom’s Fitness and Paris Martial Arts

BIGGEST LOSER “4” — WEEK 10

Posted: June 23, 2008

When we began the 12 weeks, we started the group with what I call Level I training (circuit training with machines) for a month. Then we introduced them to Level II workouts (single exercises with free weights and dumbbells).

After that, they started on our Level III training (compound exercises with free weights). The goal was to keep the workouts progressing so their bodies would never get used to the training—that way they’d keep changing.

The Level III training helps them get great workouts fast—none of them take longer than 30 minutes. They also burn more calories because you’re working several muscle groups at the same time.


BIGGEST LOSER “4” — WEEK 9

Posted: June 22, 2008

At the last meeting we talked about continuing to turn up the cardio intensity with High Intensity Interval Training (HIIT), and in their weight workouts with our Level III training. This last month is all about turning up the intensity.

The main mistake I see people make is that they do the same things that they’ve gotten used to—that they’re comfortable with. But if you’ll change it up, your body will continue changing too. That will help you get past the normal plateau’s you’ll find along the way.

I taught them the next two week’s Level III workouts, so here they are in case you’d like to try them. Each workout will hit your entire body—the pushing muscles (Chest, Shoulders & Triceps), the pulling muscles (Back & Biceps), your lower body, as well as your core.


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