Fitness Formula

Written by Ed Szczepanik

Everyone is looking for that magic bullet to achieve lean muscularity with dynamite abs, that secret formula if you will! Well I found it (by the trial and error method) but, it WORKS!

Here is my fitness formula,

Check it out! Can you do 100 chin-ups and 100 dips in 30 minutes?

The fitness formula requires you to do:
30 wide grip
30 medium grip
40 narrow grip chin-ups
100 body weight dips in 30 minutes

You can divide 30 minutes into 15 two-minute sets. In each set you perform 6 to 8 chin-ups followed immediately by 6 to 7 dips, rest till the 2 minutes are up then start again. Do that 15 times in 30 minutes and you are there. Try it. If you can do it, no problem, then throw the fitness formula once a week into your exercise regiment! On the other hand if you fall short of that magic 200, we can get you there. Here is how you achieve the 100+100 in 30!

On the first day you test yourself with the 30-minute fitness formula and document your results. This will establish your base line. The rest of the week will look like this:
Day 2: Aerobics
Day 3: Chin-ups
Day 4: Aerobics
Day 5: Dips
Day 6: Aerobics
Day 7: Rest

Day one of week two, you repeat the test to determine your progress and weak points. Analyzing your results, you map out next weeks workouts. General areas of improvement needed to complete the fitness formula are Strength, Endurance, Cardiovascular, Fat loss.

Improving muscular strength:
(Every other week)
Day 3 (chin-ups) and day 5 (dips)
Take 30 minutes with the 15 two minute sets and perform 5 to 6 reps of chin-ups or dips as the day requires. Add weight if 15 sets of 5 to 6 reps is too easy. A weight vest or hanging some plates from your body will help.

Improving Muscular Endurance:
(Every other week)
Again follow the same format as above except this time do fifteen 2 minute sets of 12 to 15 reps of chin-ups or dips as the day requires. If you cannot do 12 to 15 reps for any of the sets you can substitute ½ reps. You must do at least 10 reps! Half rep chin-ups are a great way to build endurance. Start by pulling yourself to the top position of a chin-up then
lower yourself so that your arms are bend at a 90 degrees, stop then proceed back up, that’s one ½ rep. Dips already have a smaller range of motion but you can lessen that range to up your reps.

Cardiovascular:
You will need to be able to recoup fast enough from every two minute set to be able to complete the 30 minute fitness formula. Any aerobics for 30 minutes will help. To better condition yourself divide your workout into 15 half-minute sprints and 15 one and half-minute recovery walks. This can be done simply with any aerobic equipment from skipping ropes to running shoes. The all out sprint/walk combination will build your recovery ability. If 30 seconds is too long, you can reduce it to 20 seconds. The format is the same with 15, 2-minute sets, but instead of a 90 second recovery time,
it will be 100 seconds. (Whatever is not used at high sprint intensity during the 2 minute set.)

Fat loss:
Since the fitness formula is based on your body weight, excess baggage in the form of fat will hinder your goal. You must decide to lose some fat! If you are serious you will find a way.

Here are some tips:

1. All 6 workouts in the week are performed 1st thing in the morning on an empty stomach to aid in fat burning.

2. All workouts are exactly 30 minutes to focus on intensity.

3. Appetite is controlled with daily exercise.

4. Goal setting empowers you to achieve. The weekly test motivates you to be leaner!

As you can see, from a simple 30-minute fitness formula your body can be energized! It is your weight, your body, and everyone is equal! Pull your weight!

Feedback

Hi Ed,

I came across your article "Fitness Formula" . I am impressed with your lean muscularity. Did you achieve it simply by doing 100 chin-ups + 100 dips in 30 minutes? How many times a week? No ab exercises? No exercises for the lower body (legs and back)? Thanks.

-Dave

Hi Dave,

This fitness formula as well as most articles that I write on our site are somewhat condensed. I do stress chins and dips because too many people use weights and machines and don't include these exercises. My personal programs are two thirds body weight exercises with one third weighted exercise. I think people would benefit greatly if they stress chin and dips for their upper body. I do like weights and dumbbells as a way of finishing a body part after chin and dips. My articles include diet, ab work, etc. and you can find them at FF Mag and Ab Mag on our site. This should give you some insight. The fitness formula is once a week or once a month test to see how you have progressed in your training. It can also be used as once a week maintenance program. My philosophy is to workout six days a week even if it is a condensed workout. This includes two or three days a week aerobics. Hope this helps. If you found my articles helpful please forward them to your friends.

-Ed

You can e-mail Ed your questions or comments at info@easyeffort.com

Copyright © 2002 by Ed Szczepanik All rights reserved.

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