About the Author

Anthony currently lives in London, UK, and has returned there after quitting his job in Hong Kong, where he worked as an English Teacher. He's a gym rat, and loves to play rugby. He is currently working as a Soccer Coach for teenagers, where he passes on his extensive knowledge on all things. He also loves to play the guitar.

See All Posts by duong

6 Weeks to Get Back in Shape

Lets be honest about ourselves for just a moment – we all got fatter and less built over the holiday seasons. The combination of a seemingly endless supply of beer and calorie-laden foods has made us all less lean. But we’ve established this now, and we can stop talking about it – and get something done about it.

I have developed here, a 6-week super-course to get back into shape after the holiday seasons. The articles will be released biweekly, so keep checking back to follow up on your course.

Eating Plan:

All good workout plans begin with the diet, and this plan is no exception.

For this plan, we’re going to have to work out how many calories you need to eat a day, but this is entirely dependent on your own body weight.

Use this formula to work it out:

Your bodyweight in lbs x 16 = Your Daily Calories

However, this is if you want to lose weight AND gain muscle. If you are merely looking to gain muscle, multiply by 18, and if you’re the kind of guy who needs to gain weight, multiply by 20.

The key here is to eat every 4 hours MINIMUM and to eat at least 5 meals per day MINIMUM. This is for two reasons:

1. Under-eating is BAD due to Strength Loss, Fat Gains, Muscle Loss etc.

2. Keeps your metabolism going. It will ensure rapid fat loss.

Your meals should consist of 45% Carbs, 35% Protein and 20% Fats.

Cardio Plan:

For weeks 1-2, the cardio routine will be fairly simple, any cardio activity for 20 mins on Tuesday, Thursday and Saturday. The only other thing you’ll have to make sure, is that the cardio activity must be at around 75% effort. So, you could swim, run, even ski, as long as it requires 75% effort, and is done for 20 minutes.

Weightlifting Plan:

The lifting plan is slightly more complicated however.

For the first two weeks, you’ll be doing 3 sets of 15 reps with a 3 second rest.

Important note: Remember – To get the correct weight to lift, make sure it’s too hard for you to do 5 extra, but hard enough for you to do the required amount. Remember, as you follow this, you will get stronger and stronger, so keep adding more weight when you feel that the weights you are currently lifting are too easy.

Exercise 1: Deadlifts

A really essential exercise, it’s compound so it works many areas.

Prerequisite: Barbell

Exercise 2: Dumbell Bench Press

Works the chest pretty well, not to mention the triceps.

Prerequisite: Dumbells, Flat Bench

Exercise 3: Front Barbell Squat

Aka Power Squats. A lot of guys swear by these.

Prerequisite: Barbell

Exercise 4: Barbell Bent-Over Row

Another compound exercise; works the back really well.

Prerequisite: Barbell

Exercise 5: Barbell Military Press

One of my personal favourites.

Prerequisite: Barbell

Exercise 6: Tricep Dip

Completely underrated.

Prerequisite: Dip Bars

That’s all for weeks 1-2. Check back in 2 weeks for the 2nd article.

Until then, keep burning the fat.