Hi, and welcome. My name is Justin Lord, and I'm going to be your fitness trainer and coach, a qualified fitness expert. I'm an intuitionist. But I predominantly work in four main areas, these being advanced fat loss techniques, bodybuilding, strength and conditioning, and hormone analysis with all of this expertise combined, is going to allow you to get the results that you want. I've worked with a large variety of clients, anyone from actors and models through to people who are simply just frustrated with the results that they're not getting. It's true to say the fascination with the human body is a full time job.

What I want you to do now is get a soft way, get yourself changed, grab some water, and be back here ready for your first workout. Guys, firstly, a big pat on the back for Joe something that a lot of people haven't done, you've identified that you want to lose fat, you want to become healthier, and you want to progress towards a healthier and longer lifestyle. Welcome to beginner fat loss. Here we're going to lay down some foundations to enable you to build on and progress through intermediate and advanced. It's not easy, fat loss never came easy, but I'm giving you the tools to work hard and progress through and get the results that you want. Get some water and I'll see that the beginner fat loss workout Welcome to the warm up section of your DVD.

We're going to break this section down into three parts. The first section be mobility, second section, movement based flexibility. And the third section, impulse rise act and further prepare ourselves for the workout ahead. And I'll talk you through the whys and wherefores as we go. Okay, so as I said, the first section is the mobility section. So we're gonna start off nicely with the left foot going to stand on one foot, and we're just going to tell that but nicely forward and back for the back down, gradually increasing that range of motion.

The reason we're doing these exercises is to excrete the sinoatrial fluid in the joints. Okay, much like a car has engine oil. All of our joints have their own particular oil to prevent wear and tear. The join okay so now we need to turn to a rotation and whichever way you go and go the opposite way back to forwards and back and Change legs. Same exercise on the side quarterback. So good Not so fast.

The friction just causes the excretion of that fluid. Okay and rotate anyway and the opposite way. Okay, I think nice hands on size. We want a short sharp shallow, up and down at the knees so pulling back, pulling back, short, sharp, gradually increasing the speed. Good enough a touch lower Good Okay. All right.

They can join as much choice as possible the pelvis circles back to the experts as increasing that range of motion Good Kevin. You my head we have to keep reducing the right emotion. Increase on down, slow down the movement section Okay, we're gonna go to a workshop up as far Good shower first. Actually. Good. three bullets.

So that's 123. Let's go the opposite side now. Cross come round. Hi, Rachel. Good. Good.

Good stuff. Okay, we're gonna work on hamstrings now. Okay. being shown with three pointing forwards. Around the hamstrings and back. We're going to come down tomorrow Why just static stretching for workout?

Well, the reason what can happen is the body can start to lay down collagen in the muscles, thereby increasing the risk of an injury. The only exception to this rule is that if you do have particular soreness that will prevent you carried on the workout, or if you have an injury that needs to stretch every time so we do movement, place flexibility. You want to keep the muscles nice and elastic, not plastic. Okay, keep in mind, we'll keep the mobile and bouncy, we statically stretch them we're going to tell them to stay in that position and they're not going to protect the joints. Okay, now we're gonna go into C With lunges now, okay. And we're gonna try and feel the stretch down the front of the thigh.

Emphasize that stretch. Try that the over the time. Stretch the glutes and the quad sphere. emphasize that stretch. Nice to work out. Now stone really flesh it out.

Concentrate on movement face flexibility. Good. That's one drive forward. Okay, we're gonna go to a site launch. Now just quickly demonstrate here to go out to the left first, come down, straight leg. be pointing forward.

Hands down to the floor. I'm looking forward to drive back up and step out. big stretch. Side lunges. Okay, so let first off we go and stretch, stretch back up. really feel that on the inside it ties back up, be working again.

Good. Time and stretch and stretch. Good. That's what we're gonna do now. quick demonstration all the time. Someone coming up next we're going to be working on the inductors and the glutes at the same time.

This one Oh, good. Okay, quick demonstration. We're gonna get to the left first. Is that out as you've done to the side lunch, fix trash on the end and then as we come in, going to react to the knee, extended leg, behind the heel cast aside, you feel stretched here this time. Okay, so it's like a long stretch on the flip side of the side token to work six that size six the opposite side. Okay to my left and off we go.

Stretch. Stretch. And in good. Stretch. Here good. Oh, good.

Okay, this time absolute right exactly the same stretch. Stretch. It is time. Good. Good night stop back to good. Excellent, good.

We're now going to go into a squat and the price okay? ends up short with parts should be breathing by now. Now where is the pulse rate section? Okay, so you can see the crescendo now building all the way up to slow Get caught up on five squats. Five punches between Okay guys, the presupposition okay we got this guy 543252 pets. By crunches Off we go Bye for now.

Excellent. Excellent last time through this time Okay, off we go five to one as we go by four Three to five punches Okay. Okay. Was the hands on between the toes and the floor shake downtown. Be going okay, this is me when I say five seconds on my timing something like this. Okay boy choking on the spot now Last time five seconds spot guys absolutely fantastic work.

So you shouldn't you should feel flexible. Your pulse should be right. Good luck with the workout head work hard. Welcome guys to your fat loss beginner session. So this is where it's all going to stop here and your fat loss now we're going to work with a starter, a main course kind of put in. Okay, the what I call a starter is something as I mentioned earlier to Raise that adrenalin, okay to release that, but, so what we're going to do is start with a vegetable squat suppress, you're gonna be working for only 10 seconds at the moment with a 22nd rest, and we're going to repeat that eight times.

Okay, so the exercise is medicine called spotter for us. Okay, so but just demonstrate on a nice flat back in a kind of a top position but with the arms nice and straight. Okay, or the head up in the chest up with a nice flat back, it's gonna come up and for us to complete the chin, fall down to the floor. So in quick times. work before it's your maximum pay for 10 seconds. If you could all work a little bit too slow for you.

Then just speed it up and work your own individual ability. Okay, so the first exercise is done. About 10 seconds 20 seconds 10 seconds coming up. Pretty impressive. Nice. really working hard.

Okay guys, here we go. Okay, I lost 100 Okay guys, here we go without the third set up we go first, okay, always make sure you are using the large muscle group the lower body mass repetition. Another 20 seconds. Okay guys, here we go. Step number four. Let's go.

Good stuff deep breaths. Keep pressing against don't just always bend the legs all the way down. Keep going last few seconds. One more Rep. Let's go. Good work there we go guys. Have we got now looking for more rest and relax, well done.

20 Seconds rest Okay, set number six. Let's go. Deep reps on the floor, got four seconds. extra work. Okay, nearly 20 seconds rest. Okay guys, here we go set number seven.

Let's go. Working hard and fast. Last couple of seconds. We're more relaxed. Well done. Last 20 seconds rest next 10 seconds coming up.

Hey guys fire around. Let's go Come on really push on Come on, let's go. First off nearly the last few seconds. Excellent work well done. Make sure you have a good five minute rest now. Take on lots and lots of water and be ready to be a forestation circuit.

See that? What up guys in the world so far, obviously that was quite a difficult session you've had your five minute lesson taken on lots of water. Okay, we're going to go into your power station circuit now. All right that's gonna consist of full squats. Straight into men simple shoulder press straight from that into medicine ball twisting bent over row. straight on to press ups on your knees.

Okay, there's going to be no rest. Once you complete those four, we're going to head straight to the top again and work straight through, as I explained earlier in the introduction. Okay, so first exercise, running full squats, okay know what this 149 is being shown with fields underneath the shoulders, nice flat back, just working for ourselves on this DVD between six repetitions. Okay, nice repetition range there. That's all done and 56784 to go Breathe deep breaths. And all worked on straighten to mess.

Simple shoulder press. Painful as nice but expensive the arms for good work keep it going. It's fine. Six slowly down. Seven Eight for today. So good work.

Three slowly down. Last one for Excellent. Thank you for the polling has been over nice flat back slight bend in the knees. Okay. made small bento grow and grow until eight but and rotate. Okay you guys off we go and Swiss that's what sir right Find us six.

Good work. Seven. And a glass floor. Well done. So, three and four. Excellent work.

Okay, gonna work straight into for softball knees. Okay to play sports one side. Donaldson as pawns underneath the shoulder, and a straight line from shoulder through to knee. Off we go. 345 Well done. off like seven, eight.

That's nine. Three more. Good work. final one. Excellent. Okay, back up straight into full squats.

We got halfway now well done. Eight, nine and 10 final two. Excellent work because you mentioned bold and go straight into short press if we go to full extension 345 Excellent. Well done 678 excellent work he would go nine and 10 final to one to actually keep a hold of the most simple application Right into a roll up to the chest and rotate. Well done. That's 234 Good work.

567 Final Four. Good. big twist. And final one. Excellent work. Straight into press up.

So nice. We got good. Two and three straight line. 456 kick up and down. Seven. Good work.

Good. For Good. Great. final two. And one more. Excellent work.

Okay, back up. We go. Good, good. Nice. Hello. Five, six hamstrings down to carbs.

Good. Knowing the answers to on this one, good work. Show. Here we go. Good work. That's three and four.

The high six. I'm still the way out. So that's a last call. 1234 excellent. Keeping over the book, my balls. Twisting better.

That's fun. three big rotation, four, five, and six, come right round. And I relax. Okay, here we go. First up on here and 567 as my last 313. Excellent.

Okay, well we need to do is take a walk around the garden is two minutes, the water keep the heart rate up when it comes back in. We're gonna repeat that session. Well done good work. Is this 1.8 is feet shoulder width apart to sounds nice the shoulders Nice clap back, chest up. Have we got working the sales on this DVD between six and 12 repetitions. Okay, nice.

Wide repetition range there. For done by 673 deep breaths, forwards on straight into medicine ball, shoulder press cable underneath the chin particularized Press but essentially arms three and four good work keep it going fine six floating 713 slowing down last one for Excellent. Thank you for the foreign hand over nice flat back. Slight bend in the knees. Okay? mental bent over rows.

Back down and rotate. Okay, off we go. And that's 12345. Find six. Good work. Seven and eight last two, three and four.

Excellent work. Okay to work straight into press ups, spawn knees, okay suppose suppose one side The knees, palms underneath the shoulder and a straight line from shoulder through to knee. If we go to 345 well done top like 7893 more good work on a one okay says excellent work and get straight into shoulder press. We go. Right. Back to work well done 679 as I said, we're going to want to go straight into the chest.

Good. And final one excellent word Straight into press up. So nice. We got good. That's two, three straight line. Four flat backs.

Five, six, down. Seven. Good work. last five. Good and for good trade. And one more.

Excellent work. Okay, back up before we go for the good. Five, six hamstrings down to calf good. That's knowing the press 10.2 on this one. Good work. There we go.

That's 345 look high. Six all the way up. class for 1234. Excellent. Keep in mind that's 123. Big rotation, four, five, and six comes right round for seven and 10 loss.

Arms away, down, and relax. Okay, here we go. First up. The last 12 on here. Four and 56789 plus 312 Top heels underneath the shoulders back, chest up, chin up. We got working details on this DVD between six and 12 repetitions.

Okay, nice repetition range and 56784 to go three deep breaths. All worked on straight into Mexico shoulder press cable underneath the chin. Ready guys? for us. What extension the arms. That's three and four.

Good work. Keep it going five and six slowly down. Seven Eight. Go 123 slowly down. Last one for Excellent. Thank you because it's all hands bend over, nice flat back, slight bend in the knees.

Okay, make some more bent over rows and the color and rotate, but, and rotate. Okay, guys, off we go. And that's one sir. Right Five plus six. Good work seven. And a class more well done.

Two, three and four. Excellent work. Okay, gonna work straight into four stops on these. Okay place to fall on side. Donaldson Mays palms underneath the shoulder and a straight line from shoulder through to knee. Off we go.

Nice to. Great. Four. Five, well done. pathway. Seven, eight.

That's nine. Three more. Good work. On one. Excellent. Okay, back up straight into full squats.

Off we go. That's halfway now well done. That's nine and 10 final to excellent work and get the most involved and go straight into shoulder press. And to extension, three excellent work well done. 678 excellent work, keep it going. Nine and 10.0 to one and two.

Excellent. Keep it home. Most involved. Go straight into the chest. Well done. Very good.

What 567 and a final good. Big twists and final one. Excellent work. Straight into press up. So nice. We got good.

Nice two and three straight line for flatbacks Five, six, keep down. Seven. Good work. Last slide and for good luck and one more extra work okay. Good. hamstrings down Chica good.

That's knowing the press two on this one is worth less than more again. There we go. That's great. Hi. Last for 1234 excellent. Keep in mind two three.

Thank you rotation. Five and six. Come right round. down and relax. Okay, there we go. Dressed up my last three on three excellent This 1.8 feet shoulder width apart, feels underneath the shoulders.

Nice flat back, chest up, chin up we're working on this DVD between six and 12 repetition okay. Wide repetition range there. That's for done and 5674 to go three deep breaths and all worked on straighten to mess with all shoulder press cable underneath the chin. Pretty good for us but essentially arms 3456 slowly now 741 c three slowing down last one for Excellent. Thank you to the mall enhancement gentlemen Nice, nice. Okay.

All bent over row. back down. Okay 567 Okay. Trying to press ups home nice. Okay. On side.

Donald's the knees Tom's underneath the shoulder and a straight line from shoulder through to knee. Off we go. Great. Cool. All right, well done. pathway.

Seven and eight. That's nine. Three more. Good work. On one. Excellent.

Okay, back up straight into full squats. Off we go. The Press. That's halfway now well done. final two. Excellent work and get straight into shoulder press to full extension right Five excellent work well done.

678. Excellent work he would go. Nine and 10 final two, one and two. Excellent. keep a hold of them St. Paul goes straight into a row of the chest and rotate well done. That's 234 good flat.

5675 Final Four. Good. big twist. And final one. Excellent work and stretching to press up. So nice.

We got good, nice too. Three straight line four 556 keep up and down. Seven. Good work. Last slide. Good.

And for good luck. Great. final two. And one more. Excellent work. Okay, back up the full score.

Good. Good. Good. Five, six hamstrings down Chica. Good. Knowing the press and attend final two on this one.

Let's move on to short press. There we go. Good work. That's 345 look Hi. Um, so that's a loss for 1234. Excellent.

Keeping over the book, mental twisting. That's fun. Two, three big rotation. That's five and six, come right round to seven and 910 loss. And relax. Okay, here we go.

First up. We got last 12 on here. four and five, six. Last night last three on three excellent That was a tough circuit Really, really well. What we're going to do now is we're going to, as I explained in the introduction to the DVD, we're going to move into our C section now or put a I'd like to play earlier. Okay, and that is interval flip charts.

We're gonna be working for 30 seconds. Okay, fine 32nd rest five times. Let's go for 30 seconds, okay, if you need to you can probably ignore because the rest of the arms down by side. Okay, that's really good for emptier. 30 seconds. We're going to go on, strike.

More seconds of breath. Okay. 30 seconds. Rest. Okay guys, let's go. really working hard now on the tires and Hi guys, good.

Again, find this too easy can speed up just always work to your maximum face if you can. three to one address okay 30 seconds rest, keep yourself moving Okay guys, round three. Let's go. We're working hard now. On the toes, Poconos, arms driving and Hi. Good.

Okay, find this too easy. You can speed up just always work to your maximum pace you got to address good 30 seconds of feedback came around for Well, okay guys, round four. Here we go. Excellent. Nice dynamic movement. choices, plates as far as you can.

Okay, up with a nice kind of dynamic running type motion. really driving hard keeping go. Keep it going all the way down to the 30 seconds. That's good. Keep it going. Take five seconds to go in three, turn.

130 Seconds around. Bye. Okay guys, well done so far fifth and final term. Let's go 30 seconds. Okay. Let's go up the pace now.

It's pretty good bread. Come on. Guys, that's it. Keep it going with us tomorrow. Let's go Entering reps. Excellent guys, that's a brilliant session you've done really well.

Okay, keep pushing on with this. Remember in the main circuit between six and 12 repetitions, you can't quite manage them. Okay? Just try to stay within that window of six to 12 repetitions and keep grinding it out. Okay. Good luck with your fat burning.

Well done. Guys well done and congratulations in completing your workout. I hope that you've gone away and taken a walk around for about five minutes just to slow the heart down to what it what it was before he started working out. What I'm trying to achieve now is something developmental stretching, not only to aid you in the reduction of your delayed onset muscle soreness or Dom's, but also to aid you in your development throughout workouts as you progress from beginner through to advanced, or trying to achieve on stretching also, is to speed up your recovery rate. What we're trying to achieve is your muscle fibers laid down into their original position much like you would pull a T shirt down, back and straighten out the creases in your T shirt. What you're trying to do is lay down the muscle fibers back into line and speed up the recovery.

And we're gonna work on the lower body progressive up through to the upper body, or I'd like to do is hold the stretch for around 30 seconds. And Joe is going to help me with that throughout as we progress on through the stretches. Okay, if you don't managed to get it straightaway, just rewind it and play it again. And you'll gradually build up the process in your mind and hopefully will become habit for you. What we're going to start off with then is on cars, probably because this one is the hardest one to do, you can alternatively do this one up against the wall, but what can I do is utilize the press up position just to aid in our calf stretch. So if we just go down onto the floor, okay, so he's bringing stuff into a nice, the position.

And what it's trying to achieve is last pill on law, and you can see that it's nice and high, and he's got a nice straight leg as well. If he has a bad leg, we're going to be stretching an alternative muscle that is in that region, as well. But what one needs to do for this one is to keep straightening nice position seated position towards one leg straight on one leg is going to bring the heel nicely, nice and close into the groin. That's gonna take a deep breath in and breathe out. Spread back. filling it now is hopefully in the hamstrings.

Or going to do his things out of that one on the right tend to meet the left on both of those heels right into the groin and resolve inside the legs outwards on the elbows. really feel that stretching the groin, or the doctor slowly eased off is going to try and force out just a little bit more Take the opposite leg out, stretch the hamstring from the left side now progressing through more tougher exercises. Okay, we're gonna do is keeping this leg up Can I just cross the legs over towards the knee joint. Turn to the side of the fence leg outside of the knee and the cross. Also down the side of the leg in the iliotibial band in the latter. Okay, great work and just released from that.

Just for the benefit you guys at home what's going to do is come around for the stretch and reach for the cat with this right hand and that one behind the hamstring and roll back kicking that leg delivery prospect is going to fill in a glimpse of the bright side. That stretch eases off to make sure you are providing development by pulling in slightly more to increase that stretch. So Attica army This one's a beneficial stretch for you. That's released up to stretch this roll back up. Remember always slowly on these and Change legs the opposite side so we've got one stretch to fit for that one. He's gonna place the leg over to the opposite side and route elbow Ross again, has all the way down the side of the leg hopefully maintaining breathing at all times.

Regulate yourself back to normal realigning those muscle fibers. That crossover is going to do exactly the same on the upside reaching through the gap, taking off the hamstring of that leg and rolling back, pulling it nice and tightly. And again, this time filling in the glutes to the left hand side also stretches easing off just slightly more to increase that stretch. Okay, we're gonna do now Move into the quadricep stretch. The muscle is pretty small by now. So I called the Ico and put that leg up the rear.

Okay, what's doing is keeping the knees dead along with each other. To increase the stretch force October's forward, really feel it in the rectus femoris muscle over down the front and also in around the need all the rest of the muscles can realigning with those muscle fibers. side and do exactly the same stretch We're going through the two together really flexes your head all the way down. Breathe and the whole time. Okay, while we're on the floor, we're going to start moving into the upper body. We're going to utilize the fact that he is on the floor.

Okay? I was gonna say his faces head towards the camera come down They need to increase the stress greenness and push up and also bring the leg up to age. Okay, we're doing this one is to increase the stretch across the pectoral muscles across the front of the deltoid pressing movement, I press up, I'm gonna switch over to the opposite side. Excellent. Work on the last pulling muscles now. Okay, so in taking hold of the right arm, the left arm, you're gonna pull over.

Okay, well, this is the large pulling muscles here. Okay but let's restore and also the leaks of the oblique stance will typically have us outworked out a little bit of rear delts stretching there and also a slight amount of tricep. Again slowly out of that one The opposite side of the left on the side is the large muscle via deltoid muscle. Obviously, right into mine. Okay, now we're going to work on the retail toys. We're going to take the arm across the body with a straight arm.

Again, maintaining a good posture, right rear deltoids stretch here. It's gonna address Slight stretch into the back here, pulling that scapula forward. You can feel it right in the center of the back as well towards that scapula. Getting those pulling muscles that one of the side into a tricep stretch. I'm going to show you from the front and the rear and positioning. The spine progresses strikes with the opposite hand, forced the hand on the statute is fine.

Fine stretch biceps that once you fill it that is easing off, you can just say that stretch a little bit further down. Okay, we're just going to ease off that stretch and just go with exactly the same stretch on the other side was in the hands down the center of the spine and force him down. Again, increasing the stretch if you need to, and thereby improving your development. Okay, what we're just going to do is just finish up on the abdominals with one simple exercise. Okay, we'll go to the side the side okay. We just want the hands underneath the shoulders.

Looking forward, nice straight body, and we're just going to press up and feel that down front of the abdominals. Okay, rectus abdominus have big sheets of kind of fancy abdominal muscles that we've got. Just holding that. We can come down slowly release. And we can go one more time stretching out those apps slowly back down. And backup so pre excellent guys.

That's fantastic. Obviously these are really, really important. We want you to keep progressing on with those and keep doing the same routine every time and try and form a habit these, then it will become natural straight after a workout to go straight into your stretching routine. Hopefully you won't need to watch this back too many times and it will be built into your mind about exactly what you have to do every time. You need to keep doing them to aid in your development. Never leave them out.

Okay, that will help you prevent injury, reduce the soreness, they may not cut it out completely, but they will reduce it and also prevent scar tissue building up and the muscle laying down those fibers exactly where they were before. Kick on that good work with all of your workouts, and we'll see you again soon.