Now onto the most expected part of this 7 days to a Better Body series of articles: The WORKOUT.
The parts of the body that require special attention are the muscles of the shoulder and arms, abdomen and back, legs, and the heart, lungs and blood vessels.
It is recomanded to isolate each muscle you want to train in order to get the maximum results. This mean you should only be using force on a specific area of your body for that particular moment.
As we aren’t going to go to the gymnasium as it’s not everyone that can access one, we’ll use our own body weight to train ourself. Yes, this method is worth doing, Pavel Tsatsouline even wrote a book called The Naked Warrior
where he teaches various exercises using your own body weight. You could, for example, do push-ups hand and feet on ground (basic push-ups) and move to handstand push-ups (where all your weight would be applied). When this would be done, you’d be doing one hand push-ups and then increase inclinasion until you do one handstand push-ups.
The basic idea of this method is to increase the % of your body weight that you use in order to increase the difficulty. But for now, we won’t use his method but the 5BX method. If you are a girl, you might want to use the XBX method instead. While The Naked Warrior is simply a shift in difficulty by using more of your own body weight (the more you inclinate your body the more of your body weight you use), the 5BX method increases the difficulty by increasing the difficulty of the form thus making it look like a completely different exercise.
If you haven’t read 7 days to a Better Body : Day 2, you should do that now. There are important steps to do before going for the workout. At this moment you should have already warmed up and have done a bit a cardio.
THE WORKOUT
Both 5BX and XBX method can be downloaded:
5BX - XBX
If you do not want to download this document, you can go to Getting Fit 5BX guide. You’ll find all the images and chart you need to perform the exercises.
A bit of explaination about the workout, the 5BX method
This method is called 5BX because it is composed of 5 Basics Exercises. You’ll be performing these 5 exercises under 11 minutes. The program is divided in levels and charts. There are 12 levels and 6 charts. You begin at D- and you go your way up to A+ and then you can go to the next chart. The difficulties of the exercises increase with each new chart, the 6th chart qualifying you has a champion athelete if you are able to perform them PROPERLY and IN 11 minutes.
Each exercises is to be done under a certain time restriction which will stay the same for each 6 charts: 2 minutes, 1 minutes, 1 minutes, 1 minutes and 6 minutes. Each exercise work on specific muscles, pretty much like when you are working in a gym. Exercise 1 aim to work you abs while exercise 4 aim your pectorals and your arms. Exercise 5 is there to help you to do some cardio work. There you have done 5 exercises under 11 minutes, you have the rest of the day to do whatever you want. Isn’t that wonderful?
Let say we were to do one level each day. To get to the 5th chart we would have to do 4 x 12 = 48 days of exercises. Simple exercises yet they will help you get and maintain an healthy lifestyle if you take your 11 minutes a day to do them properly because form is important.
For those who would like to use machines
You also have the possibility to use machines if you have access to them but I won’t get into details about it because this serie of articles is about getting a healthy lifestyle, not how to shape yourself like a god or whatever extraordinary. Yes, you’ll get great results, results that will improve the way you live and how you feel in general, you’ll have a better cardio, will be able to perform a lot more in physical activities but it’s not about appearance, it’s about feelings. You will be confident that you can perform physical activities even though you did not in the past.
General advice to those who does use machines to do their workout: You should be exercising 3 times per week, generally monday, wednesday and friday. You MUST ABSOLUTELY give yourself time to recover in order to not overwork your muscle and so that you get the benefits of your workout. On your day off, you’ll still be invited to do cardio activities because those are always beneficial.
I can’t comment about specific exercises you should do because everyone is different and everyone has different goals: some want to lose weight, some want to gain weight, gain muscle mass, work their arms, work their legs, work their whole body, get a 6-pack abs (which is often not showing because of non-proper nutrition, too high Body Fat %), etc.
You’re now done with the workout. You should now proceed to the cooling down step in order to get better recovery from this session.
See you tomorrow for day 4.
Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7
