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Strong body type six-week training plan


In this five-part series, follow this six-week training and nutrition plan to achieve a strong body type

So you want to be … Jason Statham 

Traits and Characteristics: Most athletes strive for a strong body type. The perception of having a higher body fat percentage of between 15 to 20 per cent on, for example, rugby front row forwards and discus throwers, creating more power due to the extra weight is now thwarted by sports science. Players in such this body fat range are less competitive than one those with a lean body in a lower body fat range. A strong and muscular frame with a good cardiovascular system that supports short intense bursts of power can be achieved in many different ways such as lifting, pulling and short sprints. 

Typically, having less than 15 per cent body fat is desirable for a lean look. At 10 per cent, a six-pack is highly evident. Any lower than 10 per cent may result in a diminished ability to derive energy from stored fat due to overdepletion.

Six-week Training Plan:
Warm up should include self myofasical release, joint mobility and muscle activations exercises, movement preparation and static core exercises

Training Style: Contrary to popular belief, a lean body is not achieved by cardiovascular activity alone but with resistance training and a complementary diet.

High intensity heavy compound or Olympic-style lifts form the main bulk of the training. Slow movements, correct form and proper breathing are essential. Incorporate explosive exercises as well to ensure both slow and fast twitch muscle fibres are trained and subjected to overload. An appropriate work to rest ratio must be prescribed.

Staples exercises using an Olympic bar and dumbbells are free squats, lunges and step-ups. Once competent in dead lifts, bench press, overhead press, rows and cleans, move on to weighted pull-ups, push-ups and plyometric exercises (maximum energy bursts in a short time).

Eat Well: Rule out the three white evils: white rice, white bread and white pasta. These foods promote fat-storage mode and hinder effective fat burning. Eat whole, real food such as eggs, chicken, fish, some red meat, fruits, vegetables, nuts and seeds. Exclude sauces and dressings. Avoid deep-frying or boiling as these cooking methods change the molecular composition and strips nutrients from the food.

To kick-start the process, try intermittent fasting (IF) where you have a feeding window of eight hours and fast for the remaining 16 hours. This shuts down the carb- grazing process that we are prone to and forces the body to turn to fat as its primary fuel source.

Train With: Darren Blakeley, general manager of UFIT Urban Fitness

Tip: Ease Into Training
If you haven’t exercised for a while, your body will suffer early on so set time aside for rolling and stretching after your first session. Attempt only two or three sessions in the first week as a gauge and build up from there.