New To G.U.T.S- How Should I Progress?

[markdickenson]

Hello everyone

I purchased Guts and was wondering about a good progression model because I didn't see one in the manual

My aim is to improve my conditioning and drop the excess fat...but I cant even come close to the squat numbers in the manual...but I want a good conditioning workout

Any ideas on how to bridge the gap to improve my numbers...and just as important, give a good workout that will improve my conditioning and result in fat loss?

here are what my numbers look like

Pushup- 12

Situps...not sure but prob around 10

Squats-20...I could do a few more reps but didn't want to go to absloute failure as I would be tired the rest of the day from CNS burnout

Anyhow, just wondering if someone could help me with some progressions as I really think this is a great workout

THank you for your time

-Mark

[Greg Newton]

Hi Mark,

I am going to suggest a pre-G.U.T.S. routine at first. Start out with 3 circuits of Atlas Pushups without the feet elevated, the Atlas Situps, and the Tiger Bend Squat. Do sets of ten. Rest a minute between the circuits. Do this 3-5 days a week.

The following week, add a fourth circuit. The week after that add a fifth circuit. Week six, drop back to 3 circuits, but do 12-15 reps per exercise. Then add another circuit the next two weeks. What you are doing is to slowly build your strength up.

When you can get 5 X 25 in your circuits, it is time to start doing the G.U.T.S. routine, but cut the pushups and situps in half and cut the deep knee bends down to 100. By this time, 100 will be hard, but not impossible. Alternate the circuit routine with the partial G.U.T.S. routine on different days. As you get stronger you'll eventually work into 5 X 35 for the pushups and 5 X 50 for the situps and Tiger Squats. The G.U.T.S. numbers will increase as well. This takes time. As you get stronger at G.U.T.S. you can let go of the 5 circuits or add other exercises.

The main thing, make haste slowly and don't get discouraged. If you work at like I suggest, you'll be putting six months of steady effort in.

Greg Newton

[Tim Allen]

Mark some time ago, I developed the G.U.T.S. On-Ramp for those starting and working up to the elite numbers in the G.U.T.S. manual. Either this or Greg's excellent advice will get you going and pushing your numbers of reps. Heed what Greg said. Both of these starters require substantial time, effort, determination and perseverance.

Here is the link to the G.U.T.S. On-Ramp thread.

http://www.transformetrics.com/forum/showthread.php?t=6420&highlight=ramp

[markdickenson]

Thanks Guys!

That definitely helps a lot

-Mark

[PowerHank]

G.U.T.S is a great routine. The idea is to develop strong muscles: muscle cells will burn calories at a faster rate than fat cells. So develop the muscles.

In addition to the excellent suggestions, you might try hill sprints. Find a big hill. Sprint up about 10 yards. Recuperate. Sprint up 10, recuperate. And repeat until you reach the top. This type of workout will probably knock off the pounds at much faster rate and ultimately will help you knock off higher reps in the other exercises in the GUTS routine. Hills are good. No jarring contact with the ground because of the hill and they really drain the energy.

A good type of fat burning running routine is where you exercise yourself to the point of gasping for air as opposed to a long drawn out jogging routine. I believe the idea behind the GUTS routine is to continually work different muscle groups without stopping. And has much the same effect as a hill sprint workout without the gasping for air.

But the main benefit of using hill sprints is that you are using the largest muscle group in the body: the legs. But you must sprint at a rate which will cause you to gasp for air. This creates what is called the afterburner effect. Your body will continue to work throughout the day to replace the depleted energy stored in the muscles.

But I've been at this for about 5 or 6 years now. And patience is key. Don't get discouraged. Just keep plugging. By the yard it's hard. By the inch it's a cinch.

[Germanowl]

Great post Power Hank, also please let me take this opportunity to thank you for your thoprough answer to my previous post about strenght imbalances,