Muscle Fitness Muscle & Fitness UK - April 2018 | Page 22

MALE MUSCLE HIIT AND ABS WORKOUT PLAN Exercise Reps Sets Hanging Leg Raise 10 3 Cable Crunch 10 3 Russian Twist 10 3 Decline Oblique Crunch 10 3 Dragonflags 10 3 HIIT Part I 1 3 HIIT Part II 30 secs 8 ing, progressive overload etc… What is key is finding what works for you and most importantly something you can adhere to. Once you show signs of progress and adherence to a programme then the little tweaks are easy. 06 INITIATE A NEW STIMULUS: This can be taken in various ways, so let me be brief and to the point. If your aim is to initiate a physiological response unseen by your body before, then you will need to elicit a response that in itself has never seen before. In short, you need to progress. In strength, in reps, in volume, in calorie intake, in calorie expenditure etc… Whatever it is, you need to continue to put your body under a new stimulus. 07 SET THE BAR HIGH: As impressed as you may seem, and as wishful and as hopeful as you are about landing your first magazine cover, believe it or not, it is easier than you think. The photos you see of us are marginally edited, with amazing photographers, great lighting, carb loaded, water depleted and usually after 12 to 16 weeks of dieting. What you see is the BEST we have to offer and even then, sometimes it’s about being in the right place at the right time. Are there guys in far better shape than me? Absolutely, everywhere! But sometimes being smart, working hard and being patient is the key to success. 08 LOG YOUR LIFTS: One of the biggest mistakes I made and still see people make today is not tracking progress. Logging your lifts not only helps keep you focused on progres- sion but it can reassure you that you are progressing at times when you are feeling disheartened. It keeps you structured, it prevents complacency and reinforces your drive and ambition to maintain a high level of attention to detail. 09 HELP EDUCATE OTHERS: Since I opened my Cover Model Academy and my global coaching business I have found that each month that passes helping other people to achieve life- long dreams, not only am I more motivated to succeed myself, but I’m more inspired, more educated and have a better under- standing of human physiology, nutrition, pharmacology and the ability to problem solve when things are not going to plan. 10 EDUCATE YOURSELF: From someone who has just finished their Doctorate in Cancer Research it would be silly of me not to express the importance of education. Not just in books, but in practice. A never-ending search to learn more, under- stand more and to improve is what I see lacking in health and fitness today. Instead I see people trying to secure modelling jobs, close clients and a frantic need for approval. Instead, take a deep breath, focus on what you can offer the world, work hard, find a niche, continue to educate yourself and you will reach a point where people will be chasing you for modelling jobs, coaching spaces, programmes and advice. Website: www.spearmanfitness.com Email: [email protected] Instagram: @spearmanchris 20 MUSCLE & FITNESS / APRIL 2018