HOW TO GET SHREDDED IN

6 WEEKS

HOW IT WORKS The program works by doing exercises in rotations of 9-11 reps each set in the first week, climbing up to 12-15 reps in the middle. You then reduce to 2-5 by week six - but use far heavier weights. Instead of resting inbetween sets, shredders must do 60 seconds of cardio acceleration to burn fat faster.

You can rest assured that this advice is safe - it’s designed by Dr Jim Stoppani, who has earned a Ph.D in Exercise Physiology, with a Minor in Biochemistry, from the University of Connecticut.

Aim to start your shred on a Monday, as this ensures your Sunday is always a rest day. Woohoo!

MONDAY AND THURSDAYChest, triceps and abs

TUESDAY AND FRIDAY Delts, legs and calves

WEDNESDAY AND SATURDAY Back, traps and biceps

SUNDAY Rest

LET’S GET STARTED!

9-11 REPS EACH SET IN THE FIRST WEEK

12-15 REPS IN THE MIDDLE

REDUCE TO 2-5 REPS BY WEEK SIX

SGAC Fitness / Rooty Hill 12 North Parade, Rooty Hill NSW 2766 (02) 9677 4903 / sgac.com.au

WARM UP

BEFORE EACH WORKOUT

A few minutes of fast-paced cardio, such as jumping with a skipping rope or bench stand-ups, are crucial before you start. Taking the time to warm up can prevent almost half of severe sports injuries, according to a study published in the British Medical Journal.

STOCK UP

WITH THE REQUIRED NUTRITION MEALS

You need to eat meals rich with macronutrients such as protein, carbohydrates and healthy fats. Lean cuts of meat such as top sirloin and poultry are your protein partners. Omega-3 acids are your fatty friends, and salmon's great for getting this goodness in your body. Carbs are mainly needed to pump up your energy levels and increase blood glucose levels after a workout, as they replenish your body with insulin.

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TAKING THE TIME TO WARM UP CAN PREVENT ALMOST HALF OF SEVERE SPORTS INJURIES

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SGAC Fitness / Rooty Hill 12 North Parade, Rooty Hill NSW 2766 (02) 9677 4903 / sgac.com.au

DO RESISTANCE EXERCISES

ON MONDAYS AND THURSDAYS

Choose a challenging weight. Do sets of three, and if possible, push for four - but don’t swap to a lighter weight, as this can reduce the pace and intensity, slowing results. Helpful exercises include incline dumbbell flyes, one-arm high-pulley cable side bends, and crunches. Without resting after your final set, jump into cardio acceleration movements with a lighter weight that you can move for a full minute.

DON’T SHY AWAY

FROM PAIN ON LEG DAYS

Leg day is meant to be painful - embrace the burn. Warm up with three minutes of step-up knee raises, then four sets of barbell shoulder presses. Next, do standing alternating dumbbell presses and Smith Machine one-arm upright row for three sets each, followed by four sets of barbell squats and barbell deadlifts. To finish, do three sets of the following exercises: walking lunge, standing and seated calf raises. Don’t forget to inter-space each set with minute-long cardio.

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SGAC Fitness / Rooty Hill 12 North Parade, Rooty Hill NSW 2766 (02) 9677 4903 / sgac.com.au

LEG DAY IS MEANT TO BE PAINFUL -

EMBRACE THE BURN“ “

SGAC Fitness / Rooty Hill 12 North Parade, Rooty Hill NSW 2766 (02) 9677 4903 / sgac.com.au

PRIORITISE CARDIOON WEDNESDAYS AND SATURDAYS

To put mass on your back, traps, and biceps, you need to trim other tubby areas. After warming up, use cardio to lose the pounds with four sets of bent over barbell and dumbbell rows. Next, seated cable rows for three sets - pretend you’re rowing on a beautiful lake! Barbell shrugs and curls should be counter-balanced with reverse motions, too. End with a seated palm-up barbell wrist curl, and of course, cardio acceleration.

INCREASE INTENSITYAS THE WEEKS GO ON

This step is the most important. Progressively use heavier weights, reducing your reps to 6-8 and eventually 2-5, really focusing on each lift. Your in-between cardio accelerations should also get faster and more furious over the weeks.

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YOUR IN-BETWEEN CARDIO ACCELERATIONS

SHOULD ALSO GET FASTER AND MORE

FURIOUS OVER THE WEEKS

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MAKE YOUR REST DAYS COUNTTake plenty of naps to let your body recover, and even on non-rest days be sure to tuck in for a good night’s sleep because this can make you shred even better. A study by Stanford University found that sleeping for a minimum of 10 hours over eight weeks made college football players dramatically improve their sprint times and have significantly higher stamina - great to pump your body harder during your six week program!

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FOR MORE DETAILED INFORMATION, CHECK OUT THE COMPLETE RANGE OF ADVICE ON JIM STOPPANI’S SIX WEEK SHORTCUT-TO-SHRED.

BE SURE TO TUCK IN FOR A GOOD NIGHT’S SLEEP

BECAUSE THIS CAN MAKE YOU SHRED

EVEN BETTER.

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SGAC Fitness @ Rooty Hill 12 North Parade, Rooty Hill NSW 2766 (02) 9677 4903 / sgac.com.au