I created my 12 day Fat X Program over four years ago and I'm really glad that many of you have tried it, enjoyed it and have gotten great results with it. I'm also humbled by the positive response I've gotten for it. With that being said, the program is like a fine suit, sure it's great off the rack, but with a few alterations (tips in this case), it can fit even better. Here are a few tips for one of the most important workouts in my Fat X Program (FX 12). Make sure to follow these tips to get the most, out of the best fat burning and fitness workout plan online!
Day 10/workout 10 is the return to intense training after day 9 which is active rest. Active rest day, a low intensity, longer duration workout of your choice is meant as a physical as well as mental break that prepares you for the home stretch of the Fat X Program (FX 12). Workout 10 is the beginning of the final stretch and here are some important tips to get the most out of it.
Fat X Program Workout 10 Day 10 by Coach Rollie
On the squats, start with the heaviest weight you can handle. Push yourself and within reason, reach outside of your comfort level. I've personally trained people that I've had start with 70 lbs and drop the weigh down from there.
Use good form on the full squats. These squats take advantage of a full range of motion, but they're easy to do wrong! In the full (ass to the grass) bottom position, make sure that your feet stay flat on the floor and that your knees stay behind your toes. On the way up push through the floor and try to force your knees out. And careful with the dumbbells! It's a different, and more challenging stimulus than using a barbell.
The burpee in this workout is the secondary exercise and is meant as an intensity rest/active rest exercise before getting back to the squat. It's why I chose the "basic" burpee and not the full burpee or advanced burpee. Also, by skipping the push up it gives your chest, and shoulder muscles a bit of a break since they've been worked hard in previous workouts in the program. Giving these major muscle groups a rest will have them somewhat fresh to get hit hard in workout 11. With all that out of the way, here's the tip: If you're a combat athlete (Brazilian Jiu Jitsu, Sambo, Wrestling, Submission Wrestling, MMA) substitute sprawls for the burpees.
Use the workout manual! Keeping stats is the most important thing in any good fitness and or strength and conditioning plan. Can you imagine a business not keeping stats and a record of what's going on? It would be ridiculous! Consider this program a business, and get the most out of it in the present and in the future by keeping accurate stats.
If you have any questions, feel free to e-mail me. If you're in the Los Angeles area, or in the City of Pasadena, contact me for private fitness coaching (a.k.a personal training). My goal is simple, to help you succeed! If you don't, I don't!