This is a workout designed to stimulate weight loss and build muscle tone. The principles behind the workout make it the most efficient and effective training routine for the amount of time, energy and effort spent exercising. If you can devote only three days a week for forty-five minutes to an hour to workout, here is a simple routine that will give you the results we have been talking about.

 

The first part of The Super-Seven, is 30 minutes of any type of aerobic training (pick your exercise: walk, jog, cycle, stairs, roller blade, swim, etc). This aerobic activity must be done below your aerobic threshold, which is determined by the 180-Formula.

 

The second part of The Super-Seven, are the six strength training exercises. These primary exercises strengthen and tone all the major muscles of the body.

 

 

 Order The Work Horse 

 

 

 

 

                                                           without weights                  with weights

 

Leg Squats                3-4 sets                      25-75 reps                15-20 reps.

 

Toe Touches             2-3 sets                      20-30 reps                15-20 reps

 

Calf Raises               2-3 sets                      20-50 reps                 15-20 reps

 

Pushups or              3-4 sets                      10-30 reps                 -------

Bench press            3-4 sets                      -------                           8-12 reps

 

Cable rows or          3-4 sets                      10-30 reps                 -------

Hanging Pull-ups    3-4 sets                      -------                           8-12 reps.

 

50-100 abdominal crunches.

 

The number of repetitions for each exercise will be different depending on whether or not you workout at home or have access to a gym. Whatever the case, remember to do 8-12 repetitions for the upper body and 15-20 reps for the lower body if you train with weights. Progressively increase the resistance by either adding more weight, increasing the number of repetitions or decreasing the amount of rest between sets. 

With time permitting in your workout schedule, you are at liberty to add to The Super-Seven, and target the specific smaller muscles with some of the secondary exercises mentioned below.

 

1 set of shoulder presses.

1 set of shoulder shrugs.

1 set of triceps press downs.

1 set of bicep curls.

1 set of reverse wrist curls.

1 set of wrist curls.

 

 

The most important part of The Super-Seven Workout is that you spend 50-70% of your time doing aerobic training. Secondly, you cannot add any of the secondary exercises until all of the six primary exercises are performed first. If time permits in your schedule you can add the secondary exercises to your routine. Third, we don’t need to perform more than three-to-four sets for the larger muscles and only 1-2 sets for the smaller muscles. 

 

 

For those who have more time available or are more eager to workout and are hoping to speed up their results, you can train five or six days. Here’s how.

 

Monday, Wednesday and Friday train aerobically for 30 minutes to an hour.

 

Tuesday, Thursday and Saturday weight training for 30 minutes to an hour.

 

Many times I find myself with only 30-45 minutes to train. When this is the case, I will do The Super-Seven Workout in that time. I simply reduce the amount of time I train aerobically and reduce the number of sets from three to two. I attempt to keep the same proportions of 50-70% of my training as aerobic training and 30-50% of my time doing progressive resistance exercises.

 

 

Ø      Drink plenty of water before, during and after your workout

Ø      Warm-up and lightly stretch before your weight training workout (walking is a good warm up

Ø      Get plenty of sleep (7-9 hours) each night

Ø      Don’t weight training after eating unless you wait at least an hour. A small amount of fruit can be digested in 15-30 minutes. 

 

More information on the Super-Seven Workout can be found in Dr. Lopez’ book, “To Burn or Not to Burn, Fat is the Question.”