The fat gene is always calling my name. In the past I crept a little too close to 300 lbs., for comfort. That was a wakeup call. I don’t believe our genes determine our destiny, but some of us have to work a little harder to defy them. As the saying goes, “Genes load the gun, but lifestyle pulls the trigger.”
My fat-defying program involves two key components. I adhere to The TLS Weight Solution. It involves eating high quality foods from all food groups in adequate amounts. It is among the most sensible and sustainable plans around. I also am committed to staying active on daily basis and working out with a trainer 3 times a week. Muscle dictates metabolism .
Here’s my basic routine. It keeps my muscles strong, my belly flat and my energy high.
Plan #1 — Strength and Endurance
Battling Ropes Alt Waves — 3 X 20 reps
Feet Elevated Push-Ups —3 x 15 reps
Sled Pushes — 3 x 40 yds. @90 lbs.
Standing Barbell Overhead Press — 3 x 12 @65 lbs.
Medicine Ball Slams — 3 x 20 reps w/20 lb. med ball
TRX Rows — 3 x 15 reps
Explosive sit-ups — 20 reps w/20 lb. med ball
Russian Twists — 20 reps w/20 lb. med ball
Plank – 3 reps of 60 seconds each
Plan #2 — Strength and Stability
Tire Flips-(275 lbs.) — 3 x 8 reps
TRX Single Leg Reverse Lunges — 3 x 15 reps each
Sledge Hammer Slams — 3 x 20 reps
Walk-Outs to Push Up — 3 x 10 reps
Farmers Carry (Suitcase carry) — 3 x 40 yds. w/24 K (52.8 lbs.) KB’s
Squats — 3 x 15 reps w/155 lbs.
Bodyweight Single Leg Step-ups — 3 x 15 reps (18” step)
Alternating Reaches — 3 x 20 reps
Med Ball Pikes — 3 x 15 reps
Anti-Rotational Press — 3 x 20 reps (each side)
Plan #3 — Strength
Barbell Bench Press — 3 x 15 @135 lbs.
Lat Pulldown — 3 x 15@100 lbs. (2:2:2 tempo) *
Single Arm Standing Cable Row — 3 x 15(e)@85 lbs.
DB Lateral Raise — 3 x 15@20 lbs.
DB Squat/Bicep Hammer Curl — 3 x 15@25 lbs.
Walkover Push-ups — 3 x 20
KB Swings — 3 x 20 w/24K
Chin-Ups — 5 x 5
Core Routine
Hanging Knee Raises — 3 x 15
Side Planks — 3 x 25 secs (e)
Elephant Walks — 3 x 15
*All exercises are performed as a superset followed by a 60-yard jog between sets.
*(0:0:0)-Relates to tempo-x seconds down, x seconds hold, x seconds release.
*(e)-” Each”