So how are your workouts going? Getting fitter, stronger, changing shape, feeling better? I’m sure with some of you, all or most of these things are happening. But I’m positive with most of you little or nothing is usually the case. General lack of incentive or going through the motions?

Whatever the reason for your workouts’ lack of success, a change in approach and programming can be a benefit in many ways. A routine currently being touted by England’s best trainer Matt Roberts is the PHA workout.

PHA or peripheral heart action is an exercise system devised in the early 1970s by an American chap whose name for the moment escapes me. It’s a workout that I’ve been teaching for fifteen years and have achieved great results with, but paradoxically have read so little about.

The title of the programme is a little long winded, but the basic premise is this. When you exercise, with weights the muscle you are targeting is immediately flushed with blood. This happens because the heart pumps huge amounts of blood to the target area.

Nothing new there. But when you change from doing one exercise for the legs to straight away doing another for the upper body, that’s when things start to happen. If you want to lose weight or gain muscle both can be achieved with PHA. All you have to do is get the programming correct.

For weight loss, all exercises should, if possible, be performed with free weights rather than machines. The reason being is your core muscles are brought into play far more, particularly when standing and using natural body movements. Secondly, small stabilising muscles are not used when exercising with machines.

So, your routine could be something like this. Basic squats followed by shoulder presses, then back to legs. This time perhaps lunges and then upright rows followed by wide squats and bent over dumbbell rows.

All of this would be executed without a break and of course the routine would cover all body parts. Do this once or twice a workout and you’ve had a comprehensive weight and cardio workout. Most importantly your heart has worked and your metabolic rate has been raised.

For weight gain you would be resting between sets and then repeat for how ever many times you have set yourself. So, squats then shoulder presses, rest. Repeat perhaps four times. Your metabolic rate won’t be raised as much as the first workout bit your heart is still getting a really good workout, and you’re building muscle.

Try this system to kick-start your summer fitness regime. It’s different and it’s very effective.

For more details, or to book a supervised session with Martin call him on 050 6888684.