THEPUMP
OBSESSIVE
For some men, arms and chest
willalways take priority. If
a lack of cardio has allowed
your body fat to creep up, PT
Ali McKenzie has your backHEAVYWEIGHT.
ABS WORKOUT.Ifit’s good for your psyche,
do away with “cardio days”
altogether. With intelligent
structuring, you can turn
your regular resistance
routine into a fat-scorcher.
This session’s AMRAP (as
many rounds as possible)
structure burns through fat
and will keep your
metabolism high for 24
hours. Blast through the
two moves within the
set time period, taking
no rest (that’s kind of
thepoint).Breakfora
full five minutes at the end
of each round to ensure
you’re training
at optimum intensity.THE NERVE
RACKER
When your brain is on high
alert seven days a week, fat
loss can seem impossible.
Relax and listen to Pure
Sports Medicine strength
coach Andy Reay“You’ve heard of cortisol,
the stress hormone, right?
Well, when levels become
chronically high, it can
trigger enzymes that
instruct your fat cells to
grow, obscuring your
abs. It also makes sleep
more elusive, which
limits the amount of
testosterone you produce- and the payof you get
from exercise.
“Fortunately, there are
numerous things you can
do to solve the problem.
First, deal with any
irregular eating patterns
you might have. Every time
you eat, your body
releases the hormone
insulin, which counteracts
cortisol, so a “little and
often” eating routine is
wiser than working
through your lunch and
overcompensating later.
“If you’ve been feeling
fatigued for a while,
serious graft will likely
compound your stress,
making it harder – not
easier – to achieve
your abs. On weekdays, try
something low impact,
such as swimming, or if
you’re strength training, do
a high-rep, low-weight
routine. Save heavy
sessions for Sundays, if
you like. One tool used by
athletes is Heart Rate
Variability (HRV)
monitoring. By trackingthe time between your
heartbeats, an app such as
Elite HRV is able to
estimate whether
your body is fatigued or
under stress, allowing
you to tailor your
training accordingly.
“Finally, there are
supplements that can
help you. They won’t
make up for poor lifestyle
habits, but magnesium,
vitamin C and the lesser
known phosphatidylserine,
a component of your cells’
membranes, can help to
bring down your stress
levels. Take a deep breath- your six-pack goal is
now one less thing for you
to worry about.”
B1/FARMER’S WALK
40MC1/DUMBBELL
BENCH PRESS
10-12 REPSA2/LAT PULLDOWN
10-12 REPSB2/PUSH-UP
6-8 REPSC2/SANDBAG
PRESS
6-8 REPSA1/BARBELL
FRONT SQUAT
10-12 REPSADDITIONAL PHOTOGRAPHY: LUCKY IF SHARP, DAN MATTHEWS, LOUISA PARRY
15MIN
15 MIN
10MIN
November 2018 71MUSCLE