Exactly what to do in the gym
So you walk in with a plan and walk out stronger
Welcome to the last lesson. Today you get the sessions themselves, so the first workout is the easy part.
What you're getting today
- One simple session for each day
- How much weight to use, and how to get stronger every week
- The whole plan on one screen
Why it matters
Walking into a gym when you don't know what to do is the worst. Everyone looks like they know. You wander, try a few machines, and leave. Feeling lost is normal. Leaving is a choice.
How this helps you
You walk in knowing exactly what to do, you're out in an hour, and every week you can see yourself getting stronger on paper.
Part 1: the sessions
3 sets of 8 to 12 reps. Pick a weight where the last 2 reps are hard. Rest 60 to 90 seconds between sets.
- Legs: leg press, leg curl, leg extension, calf raise
- Push: chest press, shoulder press, triceps pushdown
- Pull: lat pulldown, seated row, biceps curl
Start on machines. They're easier to learn.
Part 2: get stronger every week
Write down every weight. When you hit 12 reps on all 3 sets, go up a little next time. Can't hit 8? Drop the weight. No ego.
If you lift the same weight for 3 months, you'll look the same in 3 months.
Part 3: the whole plan
- Calories: your weight × 10
- Macros: 40% protein, 35% carbs, 25% fat
- Training: 4 days, Legs, Push, Pull, Legs
- Mindset: goal, plan to the T, consistent
One honest thing. The plan is simple. Doing it every week is the hard part. On my own, I lost about 4 pounds a month. With someone checking my numbers every week, I lost 4 pounds the first week, then about 2 a week. Same gym. Same effort.
Next: tomorrow, something I've set aside for men who took this course. Watch for it.
If you're serious about losing the belly, you're going to like the whole plan behind this course: the Fitness Control Starter Bundle. The Your Fat Loss Plan ebook, the Fitness Control App, and the private community with its 6 courses. There's a student price for people taking this course, and I'll tell you about it properly tomorrow.
If you're not there yet, fine. The next lesson will still help you.
Máni
Not medical advice. Talk to your doctor before you start a new exercise program or change your diet. The photos and numbers are my own results; yours will vary.