NOVEMBER 2017 / MUSCLE & FITNESS 69DIRECTIONS
Perform each
workout once a week,
resting for one day
between sessions.
Exercises marked
“A” and “B” are to be
performed back-to-
back with no rest.
On Day 3, perform
the exercises as a big
circuit for a total of
30 minutes. During
Days 2 and 3, aim
either to reduce
the completion time
or to add weight
with each session.
For each exercise
on Day 2, choose a
weight with which
you can perform
six to seven reps.HOW IT WORKS
The best way to
throw the body off
and fight efficiency
is to keep changing
up your workouts to
prevent adaptation.
You’ll need to train
three days a week for
two weeks with the
following routines:
a high-rep, calorie-
burning workout;
a barbell-based
strength day to
stimulate muscle;
and a strongman-
inspired circuit to
recruit new muscle.
This three-pronged
attack will confuse
your metabolism
and trick your body
into burning more
fat (assuming your
diet is clean) and
you should see
results within
two weeks. It’s
inefficiency at
its most effective.WHEN YOU’RE TALKING ABOUT CARS OR JOB APPLICANTS,
efficiency is a good thing. When you’re talking about working
out so you can see your abs, it’s a bad one. The problem
is, the more efficient your body becomes performing
any exercise, the fewer calories it burns doing it.
The goal of this program is to make your body more inefficient
so that it burns more calories and stimulates muscle growth.
While it’s not the most “efficient” training, it is the fastest
route to defined abs. Go figure.1 PULL-UP
Sets: as many as needed
Reps: 50 total
Hang from a pull-
up bar with your
hands outside
shoulder width and
palms facing away
from you. Pull
yourself up until
your chin is over
the bar. Do 50 total
reps as quickly as
possible, resting
as needed.3 CROCODILE
WALK
Sets: 4 Reps: walk
as far as you can
Get into a push-
up position with
your hands at
shoulder width.
Keeping your core
tight, take small
steps with your
hands and feet so
you move across
the floor like a
crocodile. Go until
your shoulders are
about to give out.2A WALKING
LUNGE
Sets: 10 Reps: 10 to 1
Hold a dumbbell
in each hand and
lunge forward
until your front
thigh is parallel to
the floor. Repeat
on the other leg,
continuing to lunge
forward. Perform
10 reps for the first
set, nine for the
second and so
on down to one.2B DIP
Sets: 10 Reps: 1 to 10
Suspend yourself
over parallel bars
and lower your
body until your
upper arms are
parallel to the
floor. Press
yourself back
up. Perform one
rep for the first
set, two for the
second and
so on up to 10.DAY 1
2A
3
OPENER IMAGE TKTK