Challenge Complex Report

8/13/2019 Challenge Complex Report

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Disclaimer

See your physician before starting any exercise or nutrition program. Prior to starting, you shoulddiscuss all nutritional changes with your physician or a registered dietician. If you are taking anymedications, you must talk to your physician before starting any exercise program. If youexperience any lightheadedness, dizziness, or shortness of breath while exercising, stop andconsult a physician.

These recommendations are not medical guidelines. This book is for educational purposes only.You must consult your physician prior to starting this program or if you hae any medical conditionor in!ury that contraindicates physical actiity. This program is designed for healthy indiiduals "#years and older only.

$ll forms of exercise pose some inherent risks. It is adisable that readers to take fullresponsibility for their safety and know their limits. The exercises and dietary programs in thisbook are not intended as a substitute for any exercise routine or treatment or dietary regimen thatmay hae been prescribed by your physician.

%on&t perform any exercise unless you hae been shown the proper techni'ue by a certifiedpersonal trainer. %on&t perform any exercise without proper instruction. $lways do a warm(up priorto your workout session and end with a stretching cool down segment.

Safety FirstYou will only get positie results from this program if you are performing the exercises correctly.)ere are a few tips for you to maximize your results*

1. +heck with your doctor before starting any new exercise or diet program.

2. It may be necessary to consult a trainer if you are unsure of how to do any of theexercises.Do NOTdo exercises that you don&t understand how to do.

3. If something hurts& do not do it. You must understand the difference between musclefatigue and in!ury. $lways error on the side of caution if you feel pain.

4. This program has the potential to be used with those new to fitness as well as those thatare ery fit. Start off conseratiely and increase intensity as you go.

5. -e can do it all& howeer, we may need an extra day of rest between workouts so feelfree to take a day of actie rest between workouts if you aren&t up to the workout. $ctierest is an actiity that is low intensity calorie burning in nature such as walking.

6. /se proper exercise form and train conseratiely in all workouts.

7. $lways start with the easier alternatie exercises if appropriate, een if you hae

exercised in the past. The new exercises, and new style of moements will cause musclesoreness een from workouts you think 0look easy0.

8. %o 12T do interal training more than 3 times per week.

9. %o 12T the skip a warm(up, as well, take a few minutes to cool the body down.

10. If you hae an in!ury, get medical attention to rehabilitate your in!ury before starting anexercise program.

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4et&s not waste each other&s time okay5

6ost people will say that their number one ob!ection to working out is time

constraints. 7ien that, what&s the best protocol for getting results in the least

amount of time5 Take a look at the solution HERE.

$re there health benefits do exercising for hours a day5 -ell, exercising for

hours is better than watching teleision for hours, but not much. Take a look at

this study*

$ "88# study in the International 9ournal of Sports 1utrition had women do 3:

minutes of cardio per day, : days per week. They followed this protocol for ;

months.

The result5 They lost 12 more weight than those who dieted alone. Seems like a

>? study in the !ournal 2besity which reealed that doing @>

minutes of cardio, @ days per week only resulted in an aerage ;.: pounds of

weight loss after an entire year. 1ot much return on your time inestment there is

there5 That e'uates to ;"= hours of cardio. I&m sure you&d neer hire a trainer if

that were their promise.

4et&s compare this to another =>"= study published in $pplied Physiology* it was

found that sub!ects dong 3 minutes of high intensity exercise got better results

ChallengeComplexes 3
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than those doing ;> minutes of low intensity cardio. )IIT is a great solution, but

there are many ways to use )IIT and this oneis unlike any others you&e seen.

If weight loss is your goal and time constraints are an issue, clearly you need to

be working out for 4ASS time.


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To tie in the aboe, any actiity that takes place in the human body re'uires the

use of energy, which causes calories to be burned. -ith that being stated, let&s

connect some dots here showing that muscle is more actie than fat re'uiring the

use of more energy. %eeloping muscle Dknown as hypertrophyE and maintaining

muscle re'uires a ery large amount of energy related to the process of building

the muscle initially and repairingFdeeloping the muscle as resistance training is

added. $s you add resistance training and deelop muscle, protein synthesis

Dthe process that helps muscles repair and grow in sizeE must occur after your

workoutFat rest. The 3halle%e 3om4le5program utilizes resistance training,

which continuously causes your muscles to breakdown, repair, and grow on a

day(to(day basis. This utilizes energyFcalories to allow your body to burn more

calories een at rest.

Think of it this way, skeletal muscle makes up around 3>C of the body on an

aerage person, as you add total body resistance training, you are deeloping

the size and lean mass of all of that muscle on a consistent basis re'uiring

continued energy use to repair and rebuild this muscle. This causes your

muscles Dthe more muscle you hae the better obiouslyE to burn calories for you

all day eery day. $s you follow the 3halle%e 3om4le5es (ro%ram,your

body is getting rid of unwanted fat by conertingFcondensing that tissue to lean

muscle, which burns calories and fat both during and after your workout $44 the

time.

(o6ers& Scott 7. Scott 7lie/&E5ercise 4hysiolo%y0 theory a8

a44licatios to fitess a8 4erformace9 Scott 7. (o6ers& E86ar8 T.

Ho6ley. : ;the8.

You want muscle, not !ust for muscle sake, but for itBs sexy good looks. You want

muscle to help get and keep you lean and healthy.

You will %ai muscleand %et stro%erwith these workouts. Increased strength

initially comes from nerous system inneration of your muscles Dthat is, your

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body BlearningB new moement patternsE. It is concluded that a large part of the

improement in the ability to lift weights was due to an increased ability to

coordinate other muscle groups inoled in the moement such as those used to

stabilize the body.

O. M. Rutherfor8& D. A. 'oes& The role of leari% a8 coor8iatio i

stre%th traii%& Euro4ea 'oural of A44lie8 (hysiolo%y a8

Occu4atioal (hysiolo%y

A4ril < #)*;& =olume --& >#>-

2f course you will gain tone and strength from challenging your muscles so that

they will need to grow to meet the challenges you place on them. This is one of

the reasons eery workout is different. Your goal is to constantly confuse your

body so it neer 'uite BadaptsB to the challenges you gie it. 2nce your body

adapts, your progress stops and you do nothing more than maintain.

6aintenance isnBt a bad thing if you feel youBe BarriedB at your fitness and fat

loss goal.


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This only occurs with intense training and will not happen when your plod on a

cardio machine for hours. $ good sign that youBre setting yourself up for AP2+ is

youBre feeling hot and sweaty during your workout. Geeling energized and alert

after you train is also a benefit and can be attributed to increased metabolism.

What about $H or $ro6th Hormoe"

You may hae heard that 7) is the magic bullet&.

-e&re all getting older and that means that our leels of growth hormone

naturally will decrease. 7) Dgrowth hormoneE is brilliant for helping us lose fat

and gain muscle. $s we age, we hae less 7) but we can 1$T/H$44Y increase

our 7) leels through training.

-hen we train anaerobically, we produce lactic acid, which is a precursor to

growth hormone. Since we know that 7) helps with fat loss, we want to train in

such a way to produce lactic acid. These workouts will help 7ien the intensity

of these workouts you will be training anaerobically. You will produce lactic acid,your body will produce more growth hormone which will aid in fat loss. Period.

Effect of lo6 a8 hi%h itesity e5ercise o circulati% %ro6th hormoe i

me. NE Felsi%& 'A @rasel a8 DM 3oo4er 'uly #))2 'oural of 3liical

E8ocriolo%y a8 Metabolism

You need to continually challenge your body to step up to adanced workouts. &s, :>&s and beyond, the fact that

you can maintain the fitness leel that you had in your =>Bs and ;>Bs Dand on a

good day get a PH(personal recordE is progress. $ccept that you may not be an

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2lympian in any sport, but you still can push your boundaries in a healthy and

safe way. In!ury aoidance is your number one priority as you go through this

program since itBs difficult to meet your fitness and fat loss goals from the

sideline.

Push hard, but be smartabout it.

Why 3halle%e 3om4le5es"

$s you should know by now, I abhor cardio of the long, slow intensity sort. 1ot

only is it minutes.

Since the nature of complexes is such that there&s little rest between exercises,

you significantly lighten the load on all lifts. This proides an opportunity to

perfect lifting techni'ue while still proiding a challenge for your body. $ complex

will work more specifically on muscular strength and endurance. You&ll surprise

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yourself at how heay& a relatiely lightweight will feel in the midst of a complex.

-hen doing a complex, your muscles fatigue in a way that they wouldn&t if you

were doing a single moement.

)ere are a few tips that I&e used to create my complexes and you can keep in

mind if you&re going to create some of your own*

Har8 lifts first

You&ll need more strength and concentration for more technically difficult

exercises so do them first.

C4 a8 8o6

-hen alternating between upper and lower body exercises, half the body rests&

while the other half of the body works.

imit u44er bo8y com4le5es

Typically you will be limited by grip strength when doing upper body complexes

exclusiely. The upper body doesn&t hae the same endurance as the lower body.

You&ll get a better workout and hae a lowered in!ury risk rate when you stick tofull body or lower body complexes.

Flo6

6oements need to flow from one to the next. Aach exercise leads to the next

and there should be a minimal amount of time needed to change exercises.

6aintaining a good rhythm in the complex is important.

oa8 it u4

Ansure that you don&t hae to stop to load or unload weights as this really kills

the workout if you hae to continually stop.

The T2P T-2 principles to be successful with complexes are*



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FORMis imperatie. I take issue with other fitness programs that encourage poor

form in an effort to beat a preious record. DYou probably know what I&m talking

about here.E

OADis important to keep the intensity high on the complex. 7oing through the

motions of a complex while holding : lb dumb bells will 12T get you the results

that you desire. 4ike anything else, fitness doesn&t happen by !ust going through

the motions. You need to push the weight all the while keeping principle one

DG2H6E in mind.

A Sam4le Wor?out

I hae a workout for you that you can use with a barbell, dumb bell or een a

kettle bell. Aach workout will feel a little different. In fact, for each ariation below,

you can do the same workout but alternate which implement D


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;>F>: @ rounds

"> reps of each exercise for ; rounds

%o three rounds, alternate >>> hours

of deliberate practice to master something. The something& in this case, is your

body. Sadly many people spend more time and money on their car than their

body.

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)ere are ten tips to keep in mind so that years will

be more of a friend to your body than a foe*

(+onsistent short workouts trump longer sporadicones. 2ften times I get asked how long I spend

training each day more important is the consistent

commitment of a short amount of training time oer

the long haul.

(Take notes. Training !ournals are helpful accountability tools. I can compare

performance from => years ago. I know what my body is capable of and I can

push my limits. I can log an ache or pain so I can track what caused it, what

things to aoid, when to get treatment when needed and what treatments

worked.

(Small smart nutritional choices add up C of the time makes a huge

difference in your physi'ue oer time.

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(Train heay. 4ift as much weight as you safely can to increase and maintain as

much metabolically actie muscle as possible. 6uscle is the fountain of youth* it

keeps your metabolism fired up and helps staying lean that much easier.

(+ontinue to set goals and gie yourself physical challenges.

(You may re'uire more

recoery between

workouts. 4isten to your

body. Sometimes less is

more, as long as less is

part of a deliberate plan

and doesn&t become

nothing& when it comes to

intense workouts.

(Pay attention, your body is an incredible machine, learn how it reacts to life*

training, eating, stress, sleep, etc. The great thing about aging is it gies you

more time in your own skin to really get to know yourself physically, mentally and

emotionally.

I hope that you&re passionate about your physi'ue right now. I hope that this is

something that only grows in intensity. Your passion for training is hopefully as

ingrained in your daily lifestyle as brushing your teeth. The challenge of

maintaining a kick ass body as you age is really the epitome of all challenges

where Y2/ become the ultimate winner with great health to lie life to the fullest.

I neer use age as an excuse and neither should you. I can help you with your

fitness through my blog and challenging workout plans.



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A ittle About Me

I&m a retired schoolteacher of => years

whoBs found my passion in the fitness

industry. I&e been a competitie athlete

all my life and has competed nationally

in three sports. I&e parlayed my ability

to teach and my loe of training into

programs for you. I !ust turned :>, I&m a

mother of two teenagers and I

understand how busy life can be. 6yworkouts are short and intense and

often can be done anywhere. I&m always

up for a challenge and I loe to share my fitness challenges with you. +urrently I

run my own local fitness boot camp and coach clients in person and online

around the world.

-ant to get strong $1% lean in record time without doing long workouts or boring

cardio5

$et starte8 o the 3halle%e 3om4le5es 4ro%ram here.

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Challenge Complex Report