The Workout for Every Guy – the Heavyweight


Your problem is your diet. We know that’s the last thing you want to hear, but it’s the first thing you need to fix. We’ll say this loud and clear: It doesn’t matter what kind of training you do, or how much—if you’re eating too many calories or the wrong foods, you will not lose fat. But before you jump to the meal plan, Derek Peruo, a celebrity trainer at Peak Performance gym in New York City, has a fat-loss plan that will take care of the exercise side of the equation. See the Beginner Workout here >> See the Skinny Guy Workout here >>

The Meal Plan
Cheat Only Once Per Week


You should be strict about your diet every day, but you get one meal a week to eat whatever you want. If your discipline wavers in any department, don’t let it be your nutrition. Did we mention that your problem is your diet? Eat Protein at Every Meal


Losing fat requires a big shift in your daily habits—in the gym, the kitchen, and nearly every other place. If you’re not ready to make some major changes right away, refer back to page 66 for advice on how to ease into them. Get the full Meal Plan >>

The Heavyweight’s Profile

Mantra: “I Just Can’t Lose Weight.” Body fat: 20% or greater Waist size: 42 inches or greater Diet: “Wait, you mean I can’t eat?” Blood type: Ragu

Drink Water

Start the day with at least 16 ounces. Water is filling, and more of it will help you recover from training.

Do More Work

To maximize fat loss in training, “you need to do a lot of work in a short amount of time,” Peruo says. Blitzkrieg-style workouts keep your heart racing and burn more calories than conventional weight training. In the sessions that follow, you’ll add reps to the exercises each week, accomplishing more work while being sure to keep your total workout length the same (use a stopwatch to record your time). Rest only as long as you absolutely need between sets. You’ll find you have to rest less over time, even as the reps add up. On days you don’t lift, perform high intensity interval cardio. Try 60 seconds of hard work (jumping rope, fast running, intense cycling) followed by 30 seconds of light activity or rest. Continue this for 15–20 minutes.

Change Your Life, Change Your Body

It supports muscle growth, helps keep you full, and increases your metabolism. Lean meat, fish, eggs, and protein powders are the best sources.

Directions:

Frequency: Perform each workout (Day 1, 2, and 3) once per week, resting at least a day between each session. Time Needed: 45 minutes or less How to Do It: Perform the exercises marked with letters as a circuit. Do one set of A, then one set of B, and then C before resting. Repeat until all the prescribed sets are completed for the circuit. You’ll do three sets for each exercise every week, but the reps will vary like so: Week 1: 8 reps per set Week 2: 10 reps per set Week 3: 12 reps per set Week 4: Repeat the cycle with heavier weights

After 1 Month:

Expect to have lost about four pounds. If you haven’t, you may need to reduce your intake of starchy carbs. The Workouts:

 

 

Day 1

Day 2
 

Day 1

1A) Front Squat(Cross-grip) Cross your arms over your chest, step under the bar. Press the bar into your collarbone with your fingers. Keep your elbows high as you lift the bar off the rack and lower yourself into a squat. 1B) Neutral Grip Pull-up Use a pull-up bar with parallel-grip handles or hook a V-grip handle from a cable station over the bar. Hang with your palms facing each other and then pull yourself up. 1C)Triceps Press-down

Attach a rope handle to the high pulley of a cable machine and grasp one end in each hand. Bend your elbows and hold them tight at your sides. Extend your elbows and pull the handle apart.

2A) Dumbbell Flye Hold a dumbbell in each hand and lie back on a fl at bench. Extend your arms over your chest. Keep a slight bend in your elbows as you open your arms wide and lower the weights until your hands are in line with your shoulders. 2B) 45-Degree Back Extension Mount a back extension apparatus and brace your legs and upper thighs. Bend your hips and lower your body until you feel your lower back is about to lose its arch. Squeeze your glutes and pull yourself back up. 2C) Swiss Ball Knee Tuck Get into pushup position and rest your feet on a Swiss ball. Keep your arms straight and bring your knees toward your chest without closing the arch in your lower back. Go back to the Heavyweight Guy Workout >>

Day 2

1) Incline Bench Press Set an adjustable bench to about a 40-degree incline and lie back on it. Grab the bar with a grip slightly wider than shoulder width and lower it to your upper chest. Squeeze your glutes and press your heels into the floor as you press it back up. 1B) Wide-grip Romanian Deadlift

Hold the bar with an overhand grip as wide as you can. Keeping your lower back arched, bend your hips back until you feel a stretch in your hamstrings. Pull yourself back up to the starting position.

1C) Standing Calf Raise

Use a calf raise machine, or stand on a low box or step with a dumbbell in each hand. Lower your heels until you feel a stretch in your calves and then raise yourself up onto the balls of your feet.

2A) Goblet Squat

Hold a heavy dumbbell at chest height with both hands. Keep your lower back arched as you squat down.

2B) Alternating Reverse Lunge

Perform the reverse lunge on one leg and then repeat with the other leg. That’s one rep.

2C) Decline Crunch

Sit on an adjustable bench set to a 20-degree decline, arms crossed in front of you. Pull yourself off the bench and into a seated position using only your core.

Go back to the Heavyweight Guy Workout >>