Phil's Initial Results

One of my earliest mentors.

One of my earliest mentors in the world of health and fitness was a guy named Paul Chek (pictured right Deadlifting 500 lbs at 46 years old).

One of his favourite sayings was, “Assess, don’t guess.”

It makes sense, because how else would you know if what you did worked or not?

Starting a workout program without an assessment is like going on cholesterol drugs before checking your cholesterol levels!

Most “fat loss” programs only have you take a couple of pictures, measure your weight and maybe your body fat.

But remember – the fighter’s physique is about fitness AND body composition, which is why we do things different ’round here.

Now there’s a reason why I chose these particular tests. They weren’t just randomly picked out of a hat.

Here’s what I wanted to get a picture of and how each assessment fits in:

  • BODY COMPOSITION: weight, body fat %, girth measures and taking a photo are a far superior representation of your progress vs. just taking weight, so whenever you see “Person X lost 40 lbs” you’ve got to wonder how much of it came from lean mass
  • STRENGTH: max Deadlift and Bench Press, which give you a good overall picture of total body strength
  • ENDURANCE: chinups, pushups and wall sit tell you about your local muscular endurance
  • CARDIO: resting heart rate tells you the general state of your heart health – a score of under 70 shows your heart is in decent shape, under 60 and your heart is in pretty good shape; the 5 minute run tells us about your aerobic power – how much energy your heart and lungs can generate
  • CORE STABILITY: the Side Bridge Left and Right test tells you how balanced your core is; an unbalanced core leaves you at a higher risk of back pain, according to research done by my university prof Dr. Stu McGill

The assessment covers a lot of different variables.

These are physical attributes that fighters need to win inside the octagon.

And they’re all things you need to get the fighter’s physique: a muscular, lean, athletic and functional body that’s ready for anything.

It was no easy task to create a program that addresses all of these variables.

Plus, I gave myself the challenge of making the program 8-weeks long – long enough to get results, but not too long to lose your motivation and interest.

In the video below, you’ll see the exact setup of the program: how many workouts per week, what each workout included and how the program changed week to week.

I also show you some of the exercises we used that take “functional training” to a whole new level. So check out the video – don’t worry, it’s under 5 minutes long.

Click here to see Phil’s results AFTER the 8-Week Training Camp… (Page 3 of 4)