Designed – Appliances catalogue

15 Jul

Blog

Fitbit Luxe Review: Beautifully Designed, Modest In Size

July 15, 2021
Posted by Samson

fitbit luxe rating 6 out of 10

"You'll fall in love with the Luxe's minimalist look as it chases everything in the background."

advantages

Minimalist design makes it subtle
Sharp looking AMOLED display
Exceptional battery life

It's hard for me to believe it's been five long years since I last checked a Fitbit. It seemed like ages ago, but I suppose the reason I stopped trying them was because smartwatches were growing in popularity – which showed me that they too were more than capable of tracking health data.

One of the early Fitbits I fell in love with was the Flex because it was discreet and didn't attract as much attention as a smartwatch, which is probably the same reason that made me choose the company's newest tracker, the Luxe, pulls out. There's no doubt about the need for a fashionable design, but the Luxe competes at a time when smartwatches have evolved significantly to effectively cover more than a standard fitness tracker's functionality.

design

When I look at my wrist, there is a permanent untanned part from the Apple Watch that once adorned the spot. It is reminiscent of the overwhelming nature of some smartwatch designs. With the Fitbit Luxe in its place, however, I forget the sweetness of the minimalist look. I chose the black / graphite-colored stainless steel version of the Luxe, which is a refreshing change. The black rubber band has a subtle contrast to the graphite stainless steel chassis.

Fitbit Luxe AMOLED screen with a notification. John Velasco / Digital Trends

While my special color version of the Luxe prefers a more neutral tone, which I appreciate because it stays subtle and doesn't stand out like other smartwatches, Fitbit offers it in two other colorful combinations – orchid / platinum stainless steel and moon white / soft gold stainless steel.

And finally, there is the Fitbit Luxe Special Edition, which features a gold Parker link bracelet made of stainless steel in favor of the standard elastic band. Sure, it has a nifty look that effectively masks the tracker to make it look more like a piece of jewelry. While I wouldn't aim for it, I know it can appeal to individuals who don't want to openly flaunt a piece of tech gear on them.

display

The crown jewel of the Luxe is without question the beautiful AMOLED display. It's tiny, probably less than an inch diagonal by my estimate, but that doesn't change its vivid colors, sharp detail, and precise touch responses. Its size perfectly suits its purpose: a fitness tracker that records information in the background – all while looking and staying discreet on the wrist.

Fitbit Luxe shows your resting heart rate while worn on the wrist. John Velasco / Digital Trends

In order to become familiar with the operation of the touchscreen, no large investments are required, as you are heavily dependent on the typical swiping movements of other smartwatches. It's pretty responsive and I enjoy some of the little touches like how the screen automatically turns on when you lift the Luxe towards you, as well as covering the display with your palm to quickly turn it off.

This is my first time using a Fitbit with a color screen and it's an upgrade I'm happy with. While I was intrigued by the glitz and the larger size of other fitness tracker displays (the Samsung Gear Fit comes to mind), I find the more humble nature and smaller size of the Luxe's AMOLED display equally compelling.

software

As with other modern fitness trackers, the Luxe offers all relevant health statistics on the device itself without having to check this on a smartphone. It's convenient to say the least, but there are some “light” smartwatch functions available to you – like setting timers and alarms, starting exercise routines, and receiving notifications. The latter actually allows you to choose which apps you want to receive notifications from, which is handy so you don't get bombarded with irrelevant things all the time.

On the app side, the Fitbit app is just as rich in information and detail as it was when I last used it. Anything that Luxe is chasing breaks open the app. I am particularly impressed with its sleep tracking which gives me a sleep score similar to that of Sleep Number beds.

However, I'm still a little shocked that the Luxe can mislead me into taking steps when in fact I just moved my hand from side to side. This isn't an issue that's limited to Fitbit trackers only, but I thought it was somehow fixed by now. I really don't think it matters anything in my experience, but I can clearly see how the persecution can be skewed if you do this frequently.

properties

As you would expect, the Fitbit Luxe works similarly to other fitness trackers. That means it tracks steps, resting / active heart rate, your sleep, and your exercises. All of this is fantastic, something I expect from any fitness tracker these days. However, it lacks one critical feature that I think could add a little more usefulness to its arsenal.

I forget the sweetness of the minimalist look.

I'm talking about an integrated mobile payment solution. In that case, it would have been Fitbit Pay, something available on its other smartwatch-like trackers. Personally, I have relied heavily on mobile payment solutions like Apple Pay and Google Pay, even more so when there are situations where I don't happen to have my phone with me. Fitbit Pay would have given the Luxe enormous added value, but unfortunately it is missing.

Battery life

Fitbit's rating of up to 5 days is still better than most smartwatches. Take the Apple Watch I used, for example, which requires nightly charges. Amazingly, the Luxe managed to surpass Fitbit's ambitious claims by standing almost 7 full days before a charge. To reduce battery consumption, I only set notifications for text messages and a mobile game that I play religiously. As much as I loathe proprietary chargers, I understand the reasons behind them, so take extra care not to lose this with the Luxe.

Our opinion

I still have a sweet spot for the Fitbit Flex. It was the beginning of the fitness tracker, and like them, the Luxe brings back some of that nostalgia. In fact, the Luxe seems to me to be the modern upgrade from the little old tracker I fell in love with many years ago.

The price isn't too shabby either. At $ 150, the Luxe isn't overly expensive compared to the Apple Watch SE's $ 279 startup cost. While I crave more feature, fitness trackers like this one have the advantage of focusing on the primary fitness stuff above everything else.

Is there a better alternative?

Functionally, most smartwatches can be better alternatives if they are relatively cheap in price. The Mobvoi TicWatch E3 and Apple Watch SE come to mind, but the tradeoff for superior utility is that the battery life is nowhere near that of the Luxe.

Alternatively, the Fitbit Charge 4 would be a similar offering to the Luxe, but with a lower price point and support for Fitbit Pay.

How long it will take?

Fitbit designed the Luxe to be waterproof up to 50 m, so occasional showering or hand washing doesn't matter. The elastic can wear out over time, but luckily, it's easy to replace.

Fitbit offers a one-year limited warranty that covers other defects that may occur.

Should you buy it?

Yes, if you really love its minimalist design. It currently tracks almost all major health metrics, but will also get oxygen saturation monitoring in a future update.

Editor's recommendations

02 Dec

Blog

Porsche Design Acer Book RS: Porsche Designed, Porsche Tuned

December 2, 2020
Posted by Samson

Porsche Design Acer Book RS Featured image

Porsche Design Acer Book RS

"The Porsche Design Book RS is very, very fast for a Core i5 laptop – Porsche tuning at its best!"

Unique and modern aesthetics
Impressively fast performance of the Core i5 CPU
Competent gaming performance for a Core i5
Solid build quality
Good battery life

Expensive, even with an unusually fast Core i5
Average keyboard and touchpad

Acer has teamed up with Porsche Design to develop a laptop for “trend-conscious mobile professionals”. Sure, the companies have made a great looking laptop that has its own unique aesthetic, but often such collaborations can only be up close. So I was excited to find out if that's the case with this 14-inch laptop.

I got the entry-level Book RS configuration for $ 1,399 that came with a Core i5-1135G7, 8GB of RAM, a 512GB solid-state drive (SSD), and a 14-inch Full HD -Drive (1,920 x 1,080). IPS display. Read on to find out if there's more to the Porsche Design influence than good looks.

design

Porsche Design Acer Book RS Design Mark Coppock / Digital Trends

I'm not going to say that I look at this laptop and immediately think of the Porsche sports cars. The Acer Book RS is quite angular in many ways, while I usually think of Porsche cars as more curvy. It doesn't matter because it's a beautiful laptop that absolutely stands out from the rest.

Let's start with the carbon fiber lid, which is manufactured using the NIL (Nanoimprint Lithography) process and covered by silver aircraft aluminum with the Porsche Design logo. It's noticeable and the carbon fiber stands out more than, for example, the Lenovo ThinkPad X1 Extreme Gen 3, where it's much more subdued. Here, the texture gives a futuristic look, drawing attention to the sides of the laptop, which – as mentioned – are chiseled into an angular aesthetic exemplified by the hinge on the back. The chassis doesn't have much, if any, angle – oddly enough, the blocky look stands out instead of being overly simplistic. When you open the lid you will find a standard island keyboard with black keys and white letters. The Porsche Design logo above the keyboard is the only outstanding design feature. The frames aren't as small as on many newer computers like the Dell XPS 13, but they aren't too big either.

Build quality is solid, with no bending, bending, or twisting unless you put way too much pressure. It's as good as any other premium notebook, and you'll have a hard time finding unsightly seams or misaligned parts. The Asus ZenBook 14 UX425EA is another 14-inch laptop with a solid build, and the Acer Book RS matches it – as do the Dell XPS 13 and Apple MacBook Pro 13. That shouldn't come as a surprise – Porsche clearly doesn't. I don't want his name to be tainted by a sloppy build. Acer has also used the Micro-Arc Oxidation (MAO) lacquer that has been used on some of its recent laptops to harden the case surface and resist scratches and corrosion.

The Book RS is a very thin and light 14-inch laptop that measures 0.63 inches and 2.65 pounds. That's slightly thicker than the 0.54-inch ZenBook 14 UX425EA and a bit heavier than the ZenBook's 2.58 pounds. It's also not as thin as the 0.58-inch XPS 13, but it's lighter compared to the Dell's 2.8 pounds (to the touch). Of course, you don't mind carrying the basic case around with you.

Connectivity is another strong point: a USB-C port with Thunderbolt 4 support (a second port would have been handy), two USB-A 3.2 ports, a full-size HDMI 2.0 port with HDCP support, and a 3rd port , 5mm audio jack. A major complaint is that there is no SD card reader. Hence, photo and video editors need to buy an adapter. The wireless connectivity is state of the art with Wi-Fi 6 and Bluetooth 5.1.

performance

Porsche Design Acer Book RS performance Mark Coppock / Digital Trends

If you've looked at the $ 1,399 price tag and were disappointed that the Book RS only has an 11th Gen Core i5-1135G7 CPU rather than the Core i7 you can usually find for that kind of money , you have the feeling. I felt the same way when I first saw the specs and pricing, but found that Acer had paid the Porsche Design group a fair amount of money that was passed on to the buyer. The thing is, this is a Porsche Design laptop, and if there's one thing usually associated with that name, it's performance.

I'll give it to you right away: the Porsche Design Acer Book RS with its Core i5 is just as fast – if not faster – than any Tiger Lake Core i7 laptop we tested, with the exception of the reference device that Intel sent us to look at Has . This laptop featured the fastest Tiger Lake CPU, the Core i7-1186G7, compared to the Core i7-1165G7 machines we tested.

Take a look at the synthetic benchmark GeekBench 5, in which the Book RS achieved 1,415 points in single-core mode and 5,364 points in multi-core mode. That's a lot faster than the other Core i5 laptop I tested, the Lenovo Yoga 7i, and it challenges the Core i7 machines. For example, the Dell XPS 13 9310 scored 1,540 and 5,432 points, which means that it was significantly faster than the Book RS in single-core mode, but less in multi-core mode. The same goes for the faster Acer Swift 5 with 1580 and 5836 points – again faster than the Book RS, but not as much as you might expect.

But check out the handbrake results, a more realistic test that converts a 420MB video to H.265. The Book RS finished the test in three minutes, faster than the Swift 5, the XPS 13 9310 and the Asus ZenBook 14 UX425EA (all Core i7 machines). And the Book RS was only eight seconds away from the faster Intel reference laptop. That's a remarkable feat of a Core i5 laptop, and I was tempted to pry open the case and look for a turbo-charger hidden inside.

Cinebench 20 was similar: The Book RS was faster than the XPS 13 9310 in multi-core mode and in close proximity to the Swift 5 and the Intel reference device. The Book RS was a bit slower in single core mode, but not by much. As I said in the headline, Porsche not only designed this laptop, it must have optimized it too.

You lose next to nothing when you buy the Book RS and its Core i5, and you can spend an extra $ 600 and get a Core i7 that I can imagine will do even more spectacularly. That leaves the question of GPU performance unanswered, however – the Yoga 7i's Core i5 Intel Iris Xe graphics underperformed significantly, and I feared I'd see the same on the Book RS as well.

Play

Porsche Design Acer Book RS Gaming Mark Coppock / Digital Trends

Fortunately, that wasn't the case. While the Book RS couldn't quite keep up with its Core i7 competitors, it was close enough that you won't be too disappointed here if you opt for the supposedly slower chipset.

We start with the synthetic 3DMark Time Spy test, in which the Book RS scored 1,504. Compare that to the Yoga 7i with the same Core i5, which only hit 913. The Dell XPS 13 was faster at 1,647, as was the Acer Swift 5 at 1,686, but the difference is nowhere near as big as the Yoga 7i. In short, in this benchmark at least, the Core i5 of the Book RS was competitive with our Core i7 comparison machines.

In Civilization VI with 1080p and medium graphics, the Book RS achieved 46 frames per second (fps) compared to the Swift 5 with 53 fps and the Asus ZenBook 14 UX425EA with 36 fps. The Yoga 7i could only reach 28 fps, which shows that it was slow in real games, and not just benchmarks – and that the Core i5 itself isn't that much slower. When switching to epic graphics, the Book RS achieved 25 fps compared to the Swift 5 with 27 fps and the ZenBook 14 with 24 fps.

I also ran Fortnite, and the Book RS was competitive again at 27 fps on 1080p and high graphics and 20 fps on epic graphics. There aren't any good results either, but they're not far behind the Swift 5 at 31 fps and 22 fps and are identical to the Dell XPS 13 at 27 fps and 20 fps. The Yoga 7i only managed 20 FPS and 12 FPS in this title.

The bottom line is that the Book RS is almost as light a gaming notebook as the Tiger Lake Core i7 systems I tested. Even the Intel reference laptop with its faster chip wasn't much faster.

display

Porsche Design Acer Book Case Display Mark Coppock / Digital Trends

Lately – and by that I mean the last few years – premium Full HD IPS displays are pretty similar in performance. They're great for productivity work and Netflix, but they don't offer the huge gamut of color and accuracy that photo and video editors require. I was excited to see how the Book RS display behaved, and that's how my colorimeter came out.

Basically, the laptop's display is at least average – which is very good – or a little better in some cases. First, it reached 318 nits of brightness and exceeded our preferred threshold of 300 nits. So this is a good thing. The contrast was 970: 1, just below our 1,000: 1 standard for great displays. That too is good enough. The colors were typical of 73% of AdobeRGB and 97% of sRGB – the vast majority of premium laptops fall in the same range, maybe a few percentage points higher or lower on either color gamut, but not enough to be noticed. Finally, the color accuracy was very good with a DeltaE of 1.15, with 1.0 or less indistinguishable to the human eye and considered excellent.

In short, this is a fine display that makes productivity a pleasure and makes watching videos a pleasure. I have no complaints about this display and have enjoyed using it as much as the rest of this excellent laptop. You will find that it is on par with other similar laptops like the Acer Swift 5 (which may have used the same display, the results are so similar). Note that the Yoga 7i had a very low contrast ratio of 690: 1, so the Book RS gives this laptop a superior experience.

The audio, on the other hand, suffers from low volume – turn it all the way up and there is no distortion but not much sound either. The mids and highs are okay and the bass is missing as usual. You should therefore use headphones or an external speaker with the Book RS.

Keyboard and touchpad

The Book RS has a typical island keyboard with smaller function keys on top. The keycaps are a little small for my tastes, and the key spacing is such that I occasionally find my fingers looking for keys. The switches are also softer than I like – not muddy, but with no crunchy floor effect. Acer uses the same keyboard on multiple laptops and I would have preferred to see something special on this one. In terms of precision, the keyboard is certainly not in the same class as the Dell XPS 13, HP Specter x360 13, and the latest MacBooks.

The touchpad is fine, responsive to swipes and taps, and supports Microsoft Precision touchpad drivers. The key clicks are a bit loud, which I don't like. Finally, the fingerprint reader for Windows Hello login assistance without a password is embedded in the top left of the touchpad. This is something companies have moved away from, and something I think Acer should have avoided here. It worked well enough that I rarely had to enter my PIN to sign in.

There is a Gorilla Glass touch display which is good to have and which responds as usual. You will benefit from an antimicrobial coating if you use it. This doesn't protect you from the coronavirus that causes COVID-19, but rather reduces the bacteria that build up.

Ultimately, I was a little overwhelmed by the input options given that the laptop is excellent in so many other areas. It just feels like Acer cut a corner here where it could have done something special.

Battery life

Porsche Design Acer Book RS battery life Mark Coppock / Digital Trends

The Book RS only contains a 56-watt-hour battery, which isn't much for a machine with a 14-inch display. In comparison, the Lenovo Yoga 7i has a battery capacity of 71 watt hours, which would theoretically result in better battery life – and an even better comparison since both laptops use the same Core i5-1135G7.

The thing is, the RS book lasts longer than the Yoga 7i, which is all the more remarkable given that it works so much faster. For example, in our web browsing test, which provides the best estimate of productivity longevity, the Book RS lasted nine hours while the Yoga 7i lasted just under an hour less. The Book RS also beat the Acer Swift 5 (almost eight hours) and the XPS 13 9310 (by 27 minutes). According to Intel's Evo certification, a laptop's battery should last nine hours of normal use, and the Book RS is the first that I'm sure will meet that requirement.

When switching over to our video test, in which a local Full HD Avengers trailer is repeated until the laptop is shut down, the Book RS took a little over 13.5 hours. This is a decent score that once again surpasses the Yoga 7i, Acer Swift 5, and XPS 13.

While I usually use the Basemark web benchmark test to see how long a laptop will last when the CPU and GPU are under heavy strain, every Tiger Lake laptop I have tried failed this test. So I used the PCMark 10 gaming benchmark for this purpose, and the Book RS took just under two hours. Here the Yoga 7i lasted 50 minutes longer, while the XPS 13 9310 lasted more than twice as long. The Acer Swift 5 was away from the Book RS within four seconds. It is likely that the same tuning that led to the Book RS's exceptional performance resulted in the battery burn out faster in this test.

Overall, the Book RS impressed me with its battery life, especially considering the relatively small battery and excellent performance. Would I rather have seen a bigger battery? Sure, but I wouldn't be disappointed with the longevity of the laptop at all.

Our opinion

The Porsche Design Acer Book RS is an impressive laptop in both looks and performance – as befits the Porsche nickname, I suppose. Thanks to its solid construction, it feels good in the hand and lasts long enough on one charge that you can probably last a whole working day – a real achievement for such a runabout.

The keyboard and touchpad were a bit underutilized, and let's face it – the Core i5 is fast in this computer, but it's still a Core i5. So $ 1,399 for this configuration is steep and you are definitely paying for Porsche Design's dedication. But if you're looking for a beautiful, uniquely designed laptop that performs well, then you might not mind the price, just like Porsche sports cars.

Are there alternatives?

The Acer Swift 5 is an obvious competitor to the Book RS. It offers the best performance you can find in any of the Tiger Lake laptops tested so far by Digital Trends, and it's a well-built laptop in itself. You also pay less for a Core i7 (that's no faster than the Book RS's Core i5, remember), more RAM, and more storage.

If you are craving a 2-in-1 device, the HP Specter x360 13 is an excellent choice. We haven't tested it yet, but it is also available with Tiger Lake and has its own attractive gem-cut look. You can also get it with a stunning OLED display that puts the Book RS display to shame.

Finally, the Dell XPS 13 always remains a solid alternative as it is one of the best laptops out there. It also runs on Tiger Lake, and while it can also be expensive and have a slightly smaller screen, these may be trade-offs that are worthwhile if you're not impressed by the Porsche Design look.

How long it will take?

The Porsche Design Acer Book RS is a well-made laptop that will work reliably for years and perform well in this way. We don't like the one-year guarantee. What can you do? It's the industry standard.

Should you buy it?

Yes. The Porsche Design Acer Book RS is beautiful, thin and light, well built and fast. Just be ready to pay a little extra for this logo.

Editor's recommendations

25 Jul

Blog

The 12-Week Workout Designed to Amplify Fat Loss

July 25, 2020
Posted by Samson

If you want to improve muscle definition and accelerate your way to washboard abdominal musclesThen use this fat-loss-specific, three-phase, muscle-preserving training system. Everyone is wondering what to do after the COVID lockout.

Tom MacCormick has put together a great article that describes how you can make profits again. This inspired me to put together this special piece for the guys out there who just want to drop this unwanted COVID-19 fat gain.

Now that more and more gyms are reopening, many guys want to get back in shape quickly.

This simple, effective methodology increases energy consumption session by session and leaves you in a sweat pool – You can expect to be done in less than 45 minutesprovided you do proper physical preparation before starting.

The goal is to increase energy consumption over timeand that starts with the efficiency of mobilizing and using energy via the mitochondria. It shows that increasing muscle / strength endurance quality shows the more positive effects by increasing mitochondrial density. 1

The more mitochondria we have in our cells, the faster we can lose fat and improve muscle development. People who participate in this type of training increase the total content of GLUT-4 transporters in the trained muscle. This means that there is an increased maximum capacity for glucose transport in the trained muscle. 2

This increase in mitochondria is the reason why phase 1 should prepare you for the successive training phases.

During each phase, the intensity and density increase in each primary exercise and phase.

the main goal

The goal of any fat loss-specific programming is to increase the amount of work (density) that is done in each successive training phase.

This is a great workout that is used in most phases of my new client's initial fat loss. From the start, my clients' programs have been designed to increase energy delivery by manipulating multiple variables to complement the efficiency of energy production and fat mobilization.

In every fat loss program, we need to address three key components:

Increase the intensity and quality of lifting.
Increase the training volume in every training phase.
Increase the density of training for each successive phase.

Phase 1 – weeks 1-4

The lower / upper superset

Phase 1 – How it works

By switching between a lower and an upper body movement, we can do more work while one muscle is resting and another is working. This constant shift of the muscles:

Pays more attention to the body
Increases energy consumption
Equivalent to burning more calories

Exercises like deadlifts, bench presses, squats can be useful, but are not necessary. As we know, there will be an improvement in the first 2-3 weeks of a new training program from a neuromuscular adjustment point of view before substantial muscle growth can occur

It is therefore important to choose movement patterns that you can use to make progressScore them from the first phase so that you can make even greater progress in the successive phases.

If you don't feel well, don't squat. If you're not comfortable with deadlifts, don't lift. It's easy; You want a result. Do not do things that could prevent you from achieving this result.

Phase 1 – directions

Carry out each training (A&B) twice a week. Exercise series A and B follow the Superset format, while the C series contains three exercises that act as finishers. You complete the required number of sets for the A series before moving on to the B series and then the C series of exercises.

There is also a smaller rest period between each superset. This is simply the time it should take to prepare for the next exercise in the sequence. Stay true to the rest times and get your work done.

Phase 1 – training plan, weeks 1-4

Monday – Training A.
Tuesday – Training B.
Wednesday – Active recovery
Thursday – Training A.
Friday – Training B.
weekend – Active recovery / rest

Phase 1 – Training A.

Complete each series of letters in a superset (one at a time). Once you have completed the second exercise, start your rest period.

The 12-week training to increase fat loss - training, weight lifting, fitness, training, weight loss, fat loss, squats, deadlifts, abdominal muscles, bench press

Phase 1 – Training B.

Complete each series of letters in a superset (one at a time). Once you have completed the second exercise, start your rest period.

Courtesy of The Physique Coach

Phase 2 – weeks 5-8

The lower / upper superset step loading method

Phase 2 – How it works

After the same suit as phase 1, phase 2 changes with a slight adjustment between a movement of the lower body and the upper body. The adjustment shifts the intensity of the weight that is raised during the primary exercises, as well as an increase in workload.

The step loading method is simple; With each set, you decrease the number of repetitions and increase the weight (intensity) to call these high-threshold motor units. While it is important to lift hard, the goal is not to lift as hard as possible or to come very close to failure on the first set of exercises.

As the groups of eight advance, look at how shortly before the failure you use a 2-RIR approach for these sets. This just means that you are using a weight that allows you to do the reps of 8 but still have two reps in the tank.

The exercises in this phase continue with the same exercise style as in the previous phase, with some angles or types of equipment used being slightly different.

Phase 2 – directions

Carry out each training (A, B, C) in sequence. Double each week and keep spinning as you will see below. Exercise series A and B follow the Superset format, while the C series contains three exercises that act as finishers. You will complete the A series before proceeding with the B series and then with the C series.

There is also a smaller rest period between each superset. This is simply the time it should take to prepare for the next exercise in the sequence. Stay true to the rest times and get your work done.

The step-load method is therefore used in the A-series Make sure you join in and increase the intensity after hiring.

Phase 2 – training plan, weeks 5-8

Week 5

Monday – Training A.
Tuesday – Training B.
Wednesdayy – Active recovery
Thursday – Training C.
Friday – Training A.
weekend – Active recovery / rest

Week 6

Monday – Training B.
Tuesday – Training C.
Wednesday – Active recovery
Thursday – Training A.
Friday – Training B.
weekend – Active recovery / rest

Week 7

Monday – Training C.
Tuesday – Training A.
Wednesday – Active recovery
Thursday – Training B.
Friday – Training C.
weekend – Active recovery / rest

Week 8

Monday – Training A.
Tuesday – Training B.
Wednesday – Active recovery
Thursday – Training C.
Friday – Training A.
weekend – Active recovery / rest

Phase 2 – Training A.

Complete each series of letters in a superset (one at a time). Once you have completed the second exercise, start your rest period. The goal is to improve the recruitment of high threshold motor units week by week by increasing the intensity of the weight used.

Courtesy of The Physique Coach

Phase 2 – Training B.

Complete each series of letters in a superset (one at a time). Once you have completed the second exercise, start your rest period. The goal is to improve the recruitment of high threshold motor units week by week by increasing the intensity of the weight used.

Courtesy of The Physique Coach

Phase 2 – Training C.

Complete each series of letters in a superset (one at a time). Once you have completed the second exercise, start your rest period. The goal is to improve the recruitment of high threshold motor units week by week by increasing the intensity of the weight used.

Courtesy of The Physique Coach

Phase 3 – weeks 9-12

6-12-25 Body Comp method

Phase 3 – How it works

Three exercises are used for each muscle group, which are divided as a tri-set into the following format:

Rib cage and back
legs
Shoulder and arms

The goal of this phase is to use it at the peak of our fat loss efforts and increase the density of each session, accumulate a ton of lactic acid and cell swelling.

This does not mean that you only chase the pump each time you exercise. It is important to adjust the number of repetitions to the weight being lifted to maintain an intensity level, especially during the first exercise with six repetitions.

Pay attention to the pace used in each exercise as this also determines the training response we are looking for:

Maintain the intensity.
Keep up the pace.
Keep the tension up.
Don't leave anything in the tank.

Tip:: Try not to reduce the working weight used in this phase. If you feel tired on some days, just use the rest technique for five seconds and do the required number of repetitions to finish the set.

The great thing about this phase is that you can follow the standard rotation of the workouts and then choose the second session of your choice.

Do you want to work on your chest and back or do you want to improve those delts and arms?
The goal is to complete all three workouts and add the 4th workout of your choice.

I'll outline the three different scenarios in which the focus can be different.

Phase 3 – training plan, weeks 9-12

Week 9

Monday – Chest, back
Tuesday – Legs
Wednesday – Active recovery
Thursday – Chest, back
Friday – shoulders, arms
weekend – Active recovery / rest

Week 10

Monday – Legs
Tuesday – Chest, back
Wednesday – Active recovery
Thursday – Legs
Friday – shoulders, arms
weekend – Active recovery / rest

Week 11

Monday – Chest, back
Tuesday – shoulders, arms
Wednesday – Active recovery
Thursday – Legs
Friday – shoulders, arms
weekend – Active recovery / rest

Week 12

Monday – Chest, back
Tuesday – Legs
Wednesday – Active recovery
Thursday – Chest, back
Friday – shoulders, arms
weekend – Active recovery / rest

Phase 3 – chest and back

Courtesy of The Physique Coach

Phase 3 – legs

Courtesy of The Physique Coach

Phase 3 – shoulders and arms

Courtesy of The Physique Coach

Strategic nutrition

We all know that no matter what exercise method you use, the bottom line is how you organized your food intake. While it's mostly about the training system itself, there is a special diet periodization that works incredibly well with this approach.

For those who want a little more information on how nutrition can affect your physique and performance, I also gave some in-depth background information on exercise nutrition in this article.

Otherwise, just follow the guidelines below.

Phase 1 – nutritional goals, weeks 1-4

In phase 1, you want to take a low-carb approach. These first four weeks are intended to help improve insulin sensitivity, glucose transport and mitochondrial density.

Although there are several ways to classify a low-mod carbohydrate approach, I'll keep it simple and base it on a percentage of total food intake.

protein – 35%
carbohydrates – 20%
Fats – 45%

For example, an 80 kg man with a TDEE of 2,200 kcal would be hired as follows:

protein – 0.35 x 2,200 = 770 kcal divided by 4 = 192 g
carbohydrates – 0.2 x 2,200 = 440 kcal divided by 4 = 110 g
Fats – 0.45 x 2,200 = 990 kcal divided by 9 = 110 g

Phase 2 – Nutrition Goals, Week 5-8

Phase 2 will be a decrease in fats and an increase in carbohydrates to further improve insulin sensitivity and glucose transport by appropriating the increase around our workout. This also serves to condition the absorption of glucose and amino into the muscle cells while increasing performance.

protein – 35%
carbohydrates – 30%
Fats – 35%

Let us assume that after 2,200 kcal of food from the 80 kg man he removed 200 kcal for phase 2:

protein – 0.35 x 2,000 = 700 divided by 4 = 175 g
carbohydrates – 0.35 x 2,000 = 700 divided by 4 = 175 g
Fats – 0.30 x 2,000 = 600 divided by 9 = 67 g

Over the past four weeks, we'll be following the same trend as in phase two, with a reduction in fats but a percentage increase in both protein and carbohydrates.

Phase 3 – Nutrition Goals, Week 9-12

If he continues with the 80 kg man and assumes that he will drop another 200 kcal, his nutritional goals would be the third phase:

protein – 0.4 x 1,800 = 720 divided by 4 = 180 g
carbohydrates – 0.4 x 1,800 = 720 divided by 4 = 180 g
Fats – 0.2 x 1.800 = 360 divided by 9 = 40 g

This last phase culminates in the scope and density of the planned training sessions. Due to the high volume, the Timing of carbohydrates around your workout will be crucial. The insulin sensitivity, the glucose transport and the distribution of the nutrients have been prepared for this, so you can expect some crazy pumps.

References::

Tanaka, H., Swensen, T. "Influence of strength training on endurance performance." Sport Med. 25, 191-200 (1998).
Tiidus, Peter M & Houston, Michael E., 1941-2008. (Author.) & Tupling, A. Russell, 1970- (Author.) "Biochemistry Primer for Exercise Science (4th edition)." Human Kinetics, Champaign, Ill, 2012.
Toshio Moritani et al. "Neuromuscular adjustments in the acquisition of muscle strength, strength and motor tasks." Journal of Biomechanics, V. 26, Supplement 1, 1993, p. 95-107.

24 Jul

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The 12-Week Workout Designed to Amplify Fat Loss

July 24, 2020
Posted by Samson