The HFX Workout

Fat Loss/Muscle Building Routine

By Shane Ellison, M.Sc. Courtesy of: www.healthmyths.net

Workout principles • • • • • • • • • •

“Balancing Science and Nature”

Workout routine—about 45 minutes Shoulders Cardio warm-up 5-10 minutes on stationary bike or stair Dumbbell Military Press 2 reps X 20-25 reps climber Upright Rows 2 sets x 20-25 reps Legs Lunges with Dumbbells 2 sets X 15-25 reps Squats 2 sets X 15-25 reps

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Lift 3 days per week (45-60 minutes) or every other day Try to maintain 60-80% of your maximum heart rate – use a heart rate monitor if you have to. To calculate use (220-Age) x .80 = 80% of your target HR Maximum rest between sets is 1-2 minutes The goal is volume – not weight. More volume is better than more weight Best time to workout is morning before breakfast Supplement with EF ThermoFX and Whey Advanced by www.health-fx.net Do not eat or drink ANYTHING except for water during the workout and 1-2 hours after (ignore this if you workout before breakfast) Only check weight once every two weeks Beginners may want to simply choose one exercise per muscle group then do full workout after 3 weeks

Lats Seated Rows 2 sets X 20 – 25 reps Lat Pull Downs 2 sets X 20 – 25 reps

Biceps Chest Straight bar Curl 2 sets X 20 – 25 reps Incline Bench 2 sets X 20-25 reps Flat Dumbbell Fly’s 2 sets X 20-25 reps Preacher Curl 2 sets X 20 – 25 reps

What to Expect • • • • •

1-4lbs of fat loss per week (if overweight) when combined with The AM-PM Fat Loss Discovery available at www.healthmyths.net Increase in muscle mass with decrease in body fat percentage Better sleep Elevated mood and mental focus Intense energy all day long