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HOURS – BALACLAVA
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| Friday: | 6am to 9pm |
| Saturday: | 8am to 7pm |
| Sunday: | 8am to 5pm |
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Public Holidays – 8am to 8pm Sat 24th: 8am – 5pm Sun 25th: Closed Mon 26th: Closed Tues 27th: 8am – 8pm Wed 28th: 6am – 10pm Thurs 29th: 6am – 10pm Fri 30th: 6am – 9pm Sat 31st: 8am – 5pm Sun 1st: Closed Mon 2nd: 8am – 8pm Phone: 03 9527 7966 |
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HOURS – CAMBERWELL
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| Friday: | 6am to 9pm |
| Saturday: | 8am to 5pm |
| Sunday: | 8am to 5pm |
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Public Holidays – 8am to 8pm Phone: 03 9882 2201 |
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Fat burner program
Idea behind this program is to assist weight loss by stimulating metabolism as much as possible in a 3-day workout split.
The average person looking to lose weight doesn’t usually have 5-6 days every week to sweat it out in the gym. 3 days is more realistic, and really is the minimum required time required to put in to achieve good results.
To get more value for your time, we’ll take emphasis away from smaller muscle groups – namely the arms and delts – and spend more time on the larger muscles of the legs, back and chest.
This program is versatile in that it can be taken up by someone new to weight training, not just the more experienced people out there.
Obviously if you are new, you really MUST have an instructor teach you the proper exercise techniques. You also need to let a trainer know if you have any problems which may affect your ability to do certain exercises, eg any spinal problems, recent injuries or surgeries, asthma etc, as you may need to find substitutes for some of the exercises in here.
Notes:
To decide how much weight you should use for an exercise, go by the sets and reps.
You should be struggling to complete the third set of each exercise. If not, increase the load.
Same with the intervals, the first couple of efforts should be ok but the last few should be pretty tough, so adjust your level accordingly! It’s also a good idea to get a trainer to show you how to set up the bike correctly – this will be better for your joints and more give a more comfortable ride 
As with any new program, you’ll find that it might take a while to get through it the first couple of times, but once you get the hang of the exercises each of these days should take about 45-55minutes. If its taking longer than that, you’re resting too long between sets!!!
Keep your rest periods (time you wait to start another set after finishing the last one) around 15 seconds – maximum 20 seconds! This will keep your heart rate up, improving your fitness and ticking over those calories a little faster.
Day 1
Warm up: Bike/X-trainer, 10mins @ 60%
Stretch, 5mins.
Back Extensions: 2×10
Squats (warmup): 2×10
Squats (weighted): 3×8-12
Leg Press: 3×15
Leg curls: 3×10
Single leg calf raise: 3×15
SB Prayer roll: 3×10
SB Reverse crunch: 3×12
Cardio (any type): 10mins @ 90%
Cool down & stretch.
Day 1 notes:
With all your warmups, only work up to 60% of maximum.
For stretches, loosen up the quads, hamstrings, calves, glutes and lower back. Don’t go to extremes, just go to where you can feel the stretch.
Back Extensions are a good exercise for warming up the lower back in preparation for squats.
If you’re not familiar with squats, please get an instructor to teach you first. Squats are fantastic for burning fat, as they work the largest muscles in the body. However, like many exercises, squats can also cause injury when performed incorrectly!
If squatting your body-weight is all you can handle, that’s fine! Just do 3 sets of 10-15 reps. A couple of weeks of this and you’ll be able to start adding weights
If you want to speed up the workout a bit, you can group the leg press, leg curls and calf raises into a circuit, alternating between each exercise without a break until you’ve finished all 3 sets of each.
Day 2
10minute warmup on any type of cardio you like.
Back Extensions: 2×10
Cable row: 3×12
D/B Alternate row: 3×12
Wide grip pulldowns: 3×12
Close grip chin-ups: 3xmax
D/B Shoulder press: 3×10
D/B Lateral raise: 3×12
Finish up with 10minutes of cardio @ 90%, and stretches for your back & shoulders.
Day 2 notes:
Back exercises are a top priority for fat burning as they cover the 2nd largest muscle group in the body.
However, care needs to be taken on all these exercises because if performed incorrectly, you could be putting your spine or shoulders at risk.
The rowing exercises are fantastic for postural muscles and general back work, while pulldown and chinup type exercises help to widen the shoulders, promoting that ‘V’ shape (which will also complement your mid section by making it look smaller by comparison).
If the chinups are proving too difficult, they can also be performed on an assisted machine if your gym has one, otherwise you can just substitute this with close grip pulldowns. If you can do at least 3 chinups with your body weight thats enough – stick at it and you’ll be surprised how many you’ll be able to do after a couple of months!
D/B alt. row should be done without rest between sets – just keep swapping arms ’til you’ve done all 3 sets.
The deltoids are a relatively small muscle group compared to legs, back or chest, so for the purpose of this program there won’t be as much emphasis on them.
Day 3:
Warmup: light D/B Bench press 2×10
D/B Bench press: 3×12
D/B Decline press: 3×12
D/B Incline flys: 3×12
Prone holds: 4×60sec.
Interval training on bike:
5min warmup, level 2 @ 80RPM
Effort period: 100RPM, 3mins @ level 4 or higher
Rest period: 100RPM, 30seconds @ level 1
Repeat 5 times.
Cool down for 10mins, level 2 @ 70-80rpm.
Day 3 notes:
One of the absolute best ways to burn calories and improve fitness is interval training.
The basic idea is having a period of effort to get your heart rate up, followed by a short period of rest to allow you to recover a little. This gets your body used to operating at a higher heart rate, and also teaches it to recover faster.
Improving your fitness will also improve your strength, so it’s important to do both weights and cardio for the best results!