Hey Team! In this post you will find an intro about how to get started and get the most out of your training with Celsius. If you have not already, be sure to download the Free Fast Track to Fittest eBook. In this eBook you will find the simple strength training routine that was used in Celsius Clinical Study #4. Participants who followed this protocol and incorporated Celsius into their daily routine experience 93 % greater fat loss as opposed to those who did the strength and cardio training alone.
Be sure to get enough Celsius to have at least 1 can a day prior to your training routine. You can have up to two cans of Celsius each day.
Day 1- Baseline
Use this workout log and find out what the maximum weight you can use to complete each exercise for 10 repetitions. This will take a few tries to determine where your current strength level is. Please be sure to write down the weight and repetitions completed. This will become your beginning baseline for all workouts moving forward. Each time you go to the gym, try to add a small amount of weight and complete your 8-12 repetitions. Once you can complete the 10 reps without a problem for 2 consecutive workouts, it is time to once again increase your weight.
SIMPLE STRENGTH ROUTINE
- Strength routine frequency: 2 days per week
- 1 set of each exercise
- 8-12 repetitions per exercise until failure.
- Failure = Point in set where you cannot perform one more rep with proper form/cheating.
- Note: Increase amount of weight lifted once you can complete 10 repetitions at the same resistance for 2 consecutive workouts.
List of Exercises-
- Bench Press
- Bent- Over Barbell Rows
- Dumbbell Lateral Raises
- Barbell/ Dumbbells Curls
- Dumbbells Kickbacks
- Weighted Crunches
- Back Squats
- Stiff-Leg Deadlifts
- Leg Extensions
In order to see the results of this program you must challenge yourself. This routine is designed to be “progressive”. A progressive training routine will increase intensity every time that you train. Once you can easily complete 10 repetitions of and exercise with a given weight, you must increase intensity and add weight during the next training session. This will improve your muscular strength and keep your progress moving in the right direction.
Note: If you can easily complete the 10 repetitions, you are not working hard enough and will lack the results you desire.
For those of you who are already in great shape, perform 3-4 sets of each exercise rather than performing the one set. This routine should be progressive as well trying to perform 8-12 reps. Find your baseline weight for each exercise and then work to near failure on each set. Rest 45 seconds in between sets.
Have fun and Happy Training!