Just Starting the Program:
The Beginner Routine should last no longer than 30 minutes.
The Advanced Routine should last no longer than 15 minutes
Avoid rest between the exercise
Avoid distractions
Begin each workout in a chilled condition to delay the onset heat-influenced performance limitation
For best results, minimize physical activity between workouts.
Although you can count repetitions, the best approach is to time each set. A resistance for each exercise should allow a minimum of 100 seconds (approximately 4 repetitions) and be terminated ten seconds after movement becomes impossible. If this duration exceeds 2 minutes (6 repetitions) for the advanced subject or 3 minutes (9 repetitions) for the beginner, the resistance should be raised 5%. There are exceptions to this scheme that are explained in future materials.
| (with machines) | (with barbell) | (without equipment) |
| 1.
Leg Curl
2. Lower Back 3. Leg Press 4. Pull Down 5. Chest Press |
1. Stiff-Legged Deadlift 2. Squat 3. Chin 4. Bench Press |
1. Static Hip ADduction 2. Static Hip ABduction 3. Body Squat 4. Chin 5. Pushup |
| Advanced routine | ||
| (with equipment) | (with barbell) | (without equipment) |
| 1. Leg Press 2. Pull Down 3. Chest Press | 1. Squat 2. Chin 3. Bench Press | 1. Body Squat 2. Chin 3. Pushup |
w Eat at least three meals a day placed at regular intervals
w Accurately record everything you eat
w Eat a wide variety of selections from the major food groups
w Once you have an ongoing record of your caloric intake adjust it downward moderately and slowly in 2-week intervals to lose body fat. Note whether the reductions have had an effect on your bodyfat. If no change has occurred make another adjustment. If desirable change does occur and without side effects, stay at the present level.
w Note your level of bodyfat by the tightness of your clothes. No other method is better.
w Avoid drastic reduction in calories.
Hint: Almost a guarantee of success with fat loss is to accurately record food consumption by caloric count. Almost a guarantee of failure is not to count and record. Follow the rule: “If I do not count and record the food to be consumed, I cannot eat it.”