Please see ‘Start Here’ section for a complete description of the program. Abs: - I like to attach my Ab routines onto the end of my normal workouts. So, I’ve done that for you guys because we’re working out together! - You’ll see 3 different core-day routines which we rotate between. One is supplemented by a gym and the other two can be entirely completed anywhere, anytime. Diet: - I’m not a professional dietician or nutritionist, however my diet is basically: minimal/no sugar, rare fast-food consumption, x2 fruit & x5 vegetables per day, 3L+ of water, zero alcohol Weight: - Start with a weight you can barely hit 8 reps with, stay on that weight til you're COMFORTABLY getting 10 reps, then increase weight so you barely hit 8 reps again, stay on them til you hit 10 and repeat! Terminology: - Rep : Repitition, means one single up/down/forward/back movement (1 bicep curl is 1 rep) - Set: A group of reps, typically I will ask for anywhere from 8-12 reps done every set 3-4 times. This will be labelled as "8 reps, 4 sets" - Failure: Keep going til you can't do another rep, push your muscles til they fail - Superset (SS): Combining multiple exercises into one set - you finish one exercise then immediately start the next, only once you've finished all exercises do you get a rest - Drop-set: Do a set, then lower the weight and do 10 reps, lower again and do 12 reps, lower again and go to failure - Negatives: The part of each movement where you're not applying force/working - so for a bicep curl the negative is the way back down, from the top Warm-up: - ALWAYS do the warm up exercises