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Jul 13
I’ve been training with a 20 lb weight vest because I want to get a feel for what it’s like to have a little excess baggage. I understand why people dislike burpees and jump rope etc with a little extra junk in the trunk. This kind of training helps me create better programs for my clients, no matter their situation. Aaand, it gives me a kick butt workout to boot.
My friend, Cameron, works with clients that are 100+lbs overweight. You can check out some of Cameron’s success stories HERE.
It takes a special understanding of training and pysche to be able to help folks that are in this situation. I’ve had some clients lose that much weight, but not that many that are in the three digit weight loss category. I defer to Cameron’s expertise here. He has a blog post for us on how he progresses his clients and also a sample progression. Take it away Cameron…
Using A Progressive Training Program To Blast Through Any Plateau
What you’re about to see is my “secret sauce” for how my clients are able to lose massive amounts of weight (countless have lost over 100+ pounds) and then either keep losing, or maintain their weight loss but continue to get stronger and more fit.
Always improving, always getting better, always progressing.
That’s the key word there – progressing.
You see, where a lot of training programs drop the ball is how they PROGRESS you to the next phase in your program.
The reason they drop the ball there is because typically there isn’t a “next phase” and there is no “progressing” you into it.
There’s simply a 4 week “program” made up of random workouts thrown together with random exercises. There’s no rhyme or reason to it, and there’s no system that works together to get you to your goals.
A properly designed plan needs to be created so that one phase flows into the next phase with each phase building on the progress and strength made in the previous phases.
This is how you continue to get stronger, continue to lose weight and continue to make progress in your training program.
Random workouts get random results.
You don’t want “random results”. You want consistent results ; you DESERVE consistent results.
So, you’re probably thinking, “Well this all sounds great, but I don’t know how to design a progressive program”
Well, just stick with me, because that’s exactly what you’re going to get in this article.
Imagine yourself as Mrs. Jones. She wants to use only her bodyweight and a few dumbbells. Her goal is to lose fat and get stronger. Here’s a sample program:
Phase 1
Bodyweight & Dumbbell Strength Workout A
- 1A. Front Plank x 30-60 seconds x 2 sets
- 1B. Dumbbell Woodchoppers x 8 reps x 2 sets
- 2. Jump Squats x 15 reps x 2 sets
- 3A. Bodyweight Hip Bridge x 15 reps x 3 sets
- 3B. Push Ups x 15 reps x 3 sets
- 4A. Dumbbell Offset Reverse Lunge x 15 reps x 3 sets
- 4B. Dumbbell Chest Supported Row x 15 reps x 3 sets
Metabolic Finisher
5. Sprinting Mountain Climbers x 20 seconds WORK 10 seconds REST x 6 rounds
You can see Mrs Jones is doing a high number of reps in this phase of the program to get work a little more of the muscular endurance side of things.
Now, let’s move into the next phase of the program…
Phase 2
Bodyweight & Dumbbell Strength Workout A
- 1A. Side Plank
- 1B. Plank Walk Up To Push Up Position
- 2. Reverse Lunge + Single Arm Overhead Dumbbell Press
- 3A. Dumbbell Goblet Squat x 10 reps x 4 sets
- 3B. Incline Dumbbell Bench press x 10 reps x 4 sets
- 4A. Dumbbell Deadlift x 10 reps x 4 sets
- 4B. Single Arm Dumbbell Row x 10 reps x 4 sets
Metabolic Finisher
5. Burpees x 30 seconds WORK 30 seconds REST x 5 rounds
Now, as Mrs Jones moves into the next phase of the program you can see we’re changing things up and focusing on a little bit of a lower rep range, but also more sets. We’re going to try to lift a little bit heavier weights and get Mrs Jones a little bit stronger. We’re working on similar movements as in the previous phase to help her get stronger in those movements.
So you can see how those two flow into each other and Phase 2 will build on the progress you made in Phase 1. This is also how you avoid hitting training plateaus. You change up your workouts every 4-6 weeks, and you use a system that progresses you from one phase to the next.
Take a look at the program you using right now, or the gym you go to right now. Does it seem like they have some kind of system in place for their program design, or do they design your workouts on the way to the gym with random exercises?
Remember, you don’t want random results, you deserve consistent results.
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You can check out some of Cameron’s success stories HERE. In the story on this page you’ll discover one woman’s journey from over 300 lbs to losing over 100 pounds in less than a year, drastically transforming her body and changing her life. If you have more than 20 pounds to lose and feel like you’ve tried everything, this will easily be the most important article you’ve ever read.
About The Author
Cameron Makarchuk is a fat loss expert and master transformation coach, best selling author and founder of BOOM BodyShaping Studio in Winnipeg, Manitoba where he and his team are “changing people’s lives, one pound at a time.” He has worked with thousands of clients throughout his career and has helped them change their lives through sound nutrition, mindset techniques and scientifically proven training strategies.
Acclaimed as “the most comprehensive fat loss solution in Winnipeg”, BOOM BodyShaping Studio is just that, having all the bases covered and giving their driven, dedicated clients all the tools and coaching they need to lose 50-100 pounds and more.
On a mission of helping 100,000 people change their bodies and transform their lives, Cameron has put his entire system together into an easy to follow video based coaching program called “Extreme Fat Loss Blueprint – The Fat Loss System That Works When Nothing Else Has” that is now available for anyone, anywhere, extending his reach to helping people all around the world.
My passion is teaching people how to work fitness into their daily lifestyle in order to improve their quality of life. Let’s work together to help you reach your fitness goals!
