Now I am working out mainly to achieve good shape and muscle definition. As well as taking Sci-Mx 17T I am lifting heavier weights and throwing some cardio into the mix too to keep the fat burning machine alive! My final Famously Homme will be published in July when a new male case study will begin.

If you want to be the next Famously Homme contact ann.mather@famouslyfit.com and state your case!

FAT BURNING INFO

I didn’t realise that you continue to burn fat 48 hours after weight training (resistance training). This is because your body is repairing your muscles which uses energy- which burns fat. So if you do resistance training every other day, you keep your body in fat burn mode all the time. Hey presto I learned something new this week!

Cardio training is good for burning fat too but the fat stops burning pretty much when you eat your post workout snack 30 minutes after.

Lee’s Best Chest Advice

Mr Latchford Evans says that to get a good shape chest I should be working the different muscles within the chest area, he suggests I do 3 versions of press ups to hit the whole of my chest as follows:

Legs Inclined Press Ups

You need a bench positioned by your feet. Get into press up position then raise feet onto the bench, with the toes bent creating a hinge. Lower your chest as far to the floor as possible then press up as far as your arms will take you. Repeat until fatigue sets in (2 x 10 ish to start with)

Normal Inclined Press Ups

Here, you are swopping the other way around. With you feet on the floor, put your hands on the bench, just over shoulder width apart. Push up and then lower the chest as close to the bench as possible. Again, repeat until fatigue sets in (2 x 10 ish to start with)

Normal Press Ups

The normal press up position, chest close to the floor then arms as high and straight as possible without locking out the elbows. Try these for 3 x 10 ish!

On top of the press ups above, I do the following chest stuff in my weights workout:

Chest Press (horizontal bars) – 64kg (approx 20kg heavier than previously) – 3 x 5 reps
Chest Press (horizontal bars) – 78kg – 2 rep
Chest Press (Vertical Bars) – 42kg – 3 x 8 reps
Pec Deck – 42kg (approx 7kg heavier than previously) 3 x 6 reps

Here are some pics of the different things I do:

This is how my week looks in brief

Mon – Reistance Training
Tues – Cardio & Resistance Training
Weds - Rest
Thurs – Rest
Fri – Resistance Training
Sat – Cardio Training (10k run)
Sun – Rest

Resistance Training Session

Full Body Warm Up

Rower - 10 minutes (level 7 / spm 34/ approx 2,000m)
OR
30 Minute 5k Run using my Garmin HR Watch to train in my ideal zone (depending on how much time I have)

Chest, Biceps, Triceps

See chest workout above

Triceps

NEW!! (I added 10 reps to make this one new) 60 bench dips (All at once)
NEW!! Over head cable Triceps Extension – 3 x 8 reps (25kg)
NEW!! Dumb Bell Tricep Extension

(Press ups also work the triceps)

Upper Back & Biceps

Lat Pulldown 35kg – 3 x 10 reps
Front Lat Pulldown – 42kg – 3 x 10 reps
NEW!! Seated Rower – 46kg – 3 x 6 reps
NEW!! Seated Rower (Vertical Bars) 46kg – 3 x 6 reps

Abs

Crunches with legs raised 60 reps all at once
Sit ups with twist – 3 x 10
Crunches with medicine ball above head – 3 x 10
Bosu Core Strength – Stand on one leg for 1 minute (each leg) 3 times.
Standing Cable Russian Twist 3 x 7 on each side (20kg)
Oblique Crunch (using The Ball) – 3 x 7 on each side

Biceps & Core

Bosu Bicep Curls – 12k – 3 x 8

Quads & Core

Bosu Squats arms in front – 3 x 10

Shoulders & Core

Bosu – Dumb Bells - One Arm Raise 10kg (increase of 2kg) – 3 x 6 each arm
Bosu - Dumb Bells – One Arm Front Raise 10kg (increase of 2kg) – 3 x 10 each arm
Shoulder Press - 35kg 3 x 6 reps

Biceps

Concentration Curls (using bench to rest arm) – 10 kg – 3 x 10 each arm
NEW!! (increased weight) Concentration Curls (sitting elbow hinged against inner leg) – 40kg – 3 x 5 each arm
NEW!! (increased weight) Barbell Curls – 17.5kg each side – 3 x 5 reps

Famously Homme Diet Adjustments

SNACK ATTACK!

Replaced dry roasted peanuts with oven baked nut selection mainly almonds (twice the price but healthier – more protein and monounsaturated fat)

My Skin Care

Waxing For Men

I have booked myself into have my chest waxed for the first time ever in April! The consultant told me that it lasts for about 4 weeks but the more you have it done the less hairs grow back. Hair removal cream works but only lasts a few days as does shaving so I want to try the longer lasting option. I shall keep you posted. I am paying £15 for the chest £15 for the stomach