Tag: men’s fitness magazine

  • Trim in Six: Intense Plyos and Intervals in Day Seven

    Day seven of Trim in Six is the ultimate finisher: An intense dose of plyometrics and intervals.

    Trainer, dietician, and HFP contributor Tim McComsey demonstrates his seventh day of the program.

    Go to the Trim in Six program overview >>>

    THE WORKOUT – Plyometrics and High-Intensity Intervals

    Tabata-structured cardio; 20 seconds on/10 seconds off

    Alternating Rope Slam x 2 minutes
    Jump Squats x 2 minutes
    Alternating Rope Slams x 2 minutes
    Jump Split Squats x 2 minutes
    Wall Balls x 2 minutes

    Incline Treadmill Walk x 20-minutes at 65-85% Max Heart rate

  • Trim in Six: Another Round of Chest, Shoulders and Triceps in Day Five

    After a day off (day four); it’s day five of Trim in Six. The plan calls for going back to chest, shoulders, and triceps.

    Trainer, dietician, and HFP contributor Tim McComsey demonstrates his fifth day of the program.

    Go to the Trim in Six program overview >>>

    THE WORKOUT – Chest, Shoulders, and Triceps

    Cable Incline Flys
    3 sets x 15, 15, 15
    rest 30 seconds

    Flat Dumbbell Flys
    3 sets x 15, 15, 15
    rest 30 seconds

    TRX Flys
    3 sets x 15, 15, 15
    rest 30 seconds

    Dumbbell Overhead Shoulder Press
    3 sets x 10, 10, 10
    rest 60 seconds

    Single-Arm Cable Lateral Raise
    3 sets x 12, 12, 12
    rest 30 seconds

    Cable Straight Bar Press Down
    3 sets x 10, 10, 10
    rest 45 seconds

    Dumbbell Bent Over Kickbacks
    3 sets x 12, 12, 12
    rest 45 seconds

    CARDIO
    Jump Rope x 7-Minutes
    Farmer’s Walks With Dumbbells x 5 (75 feet)
    rest 60 seconds

  • Trim in Six: Don’t Complain, Legs on Day Three

    It’s Day three and Trim in Six will be an all-out assault on the legs.

    Trainer, dietician, and HFP contributor Tim McComsey demonstrates his third day of the program.

    Go to the Trim in Six program overview >>>

    THE WORKOUT – Legs

    Barbell Back Squat
    4 sets x 12, 10, 10, 10
    rest 90 seconds

    Barbell Romanian Deadlift
    4 sets x 12, 10, 10, 10
    rest 90 seconds

    Dumbbell Sumo Squat
    3 sets x 10, 10, 10
    rest 60 seconds

    Glute Ham Leg Raise
    3 sets x 12, 12, 12
    rest 60 seconds

    Barbell Floor Bridge
    3 sets x 10, 10, 10
    rest 60 seconds

    Standing Calf Raises
    3 sets x 15, 15, 15
    rest 45 seconds

    Knee Ups – Obliques
    3 sets x 8 reps (per side)
    rest 0

    Swiss Ball Side Crunch
    3 sets x 15, 15, 15
    rest 0

    Side Planks
    3 sets x 30 seconds
    rest 45 seconds

    CARDIO
    6-Minute Running Tabata (20 seconds fast, 10 seconds slow)
    10-Minute Incline Walking (65-85% Max Heart Rate)

  • Trim in Six: Blasting Back, Biceps, and Traps in Day Two

    It’s Day two and Trim in Six goes after the back, biceps, and traps.

    Trainer, dietician, and HFP contributor Tim McComsey demonstrates his second day of the program.

    Go to the Trim in Six program overview >>>

    THE WORKOUT – Back, Biceps, and Traps

    Pull Ups (Assisted)
    4 sets x failure
    rest 90 seconds

    Barbell Bent Over Rows
    4 sets x 12, 10, 10, 10
    rest 90 seconds

    Kneeling Cable Pull Down
    3 sets x 10, 10, 10
    rest 60 seconds

    Seated Cable Wide Grip Rows
    3 sets x 10, 10, 10
    rest 60 seconds

    Standing Straight Bar Curls
    3 sets x 12, 12, 12
    rest 45 seconds

    Incline Bench Dumbbell Curl
    3 sets x 12, 12, 12
    rest 45 seconds

    Dumbbell Shrugs
    4 sets x 10, 10, 10, 10
    rest 60 seconds

    Cobra Holds
    3 sets x 60 second hold
    rest 0

    Plank
    3 sets x 60 second hold
    rest 0

    Swiss Ball Hyperextension
    3 sets x 15 reps
    rest 45 seconds

    CARDIO
    Jump Rope x 5 minutes
    Prowler Spints x 5 (50 feet)
    rest 60 seconds

  • Trim in Six: How to Eat to Maximize Fat-Loss

    Solid workouts are just one piece to the puzzle. Don’t let all your hard work in the gym go to waste–invest in your diet.

    Trainer, dietician, and HFP contributor Tim McComsey shares his TRYM FITNESS exclusive diet plan to accelerate and maximize your fat-loss efforts.

    Go to the complete Trim in Six workout program >>>

    TRYM MEAL 1
    Protein: 2 whole eggs Organic Free Range, 1 cup egg whites or all whites
    Veggies: Mix in if possible
    Complex Carb: 3/4 cup Gluten Free Oatmeal

    TRYM Meal 2
    Protein: 2 serving of Warrior Blend by SunWarrior
    Extra: 1 cup Blue Diamond Almond Milk; Unsweetened vanilla
    Fat: 1 tbsp Coconut Oil or MCT oil or 2 tbsp Almond Butter
    Veggies: Add greens; spinach, kale, cucumber
    Fruit: 1/2 cup organic berries (rasp/blue/straw, etc.)

    TRYM Meal 3
    Protein: 6 oz Protein – Chicken / Turkey / Fish / Lean Beef
    Veggies: 1/2 cup Cucumber or Asparagus or Spinach or Kale
    Fat: 3 oz Avocado or 1 tbsp Olive Oil
    Complex Carb: 3/4 cup Mashed Sweet Potato

    TRYM Meal 4
    Protein: 2 serving of Warrior Blend by SunWarrior
    Extra: 1 cup Blue Diamond Almond Milk; Unsweetened vanilla
    Fat: 1/4 cup mixed nuts (almonds, walnuts, and or pecans)
    Veggies: 1/2 cup to 1 cup Kale / Spinach / Broccoli

    TRYM Meal 5
    Protein: 6 oz – Chicken / Turkey / Fish / Lean Beef
    Veggies: 2 cups green salad – add any vegetables
    Fat: 1.5 tbsp olive oil

  • Trim in Six: Going Hard in Day One

    Trim in Six: Going Hard in Day One

    It’s Day one and Trim in Six begins with a chest, shoulders, and triceps workout.

    Trainer, dietician, and HFP contributor Tim McComsey demonstrates his first day of the program.

    Go to the Trim in Six program overview >>>

    THE WORKOUT – Chest, Shoulders, and Triceps

    Barbell Chest Press
    4 sets x 12, 12, 10, 10
    rest 90 seconds

    Dumbbell Incline Press
    3 sets x 10, 10, 10
    rest 90 seconds

    Standing Dumbbell Lateral Raise
    4 sets x 12, 12, 12, 12
    rest 60 seconds

    Seated Dumbbell Front Raise
    3 sets x 12, 12, 12
    rest 60 seconds

    Body-weight Dips
    4 sets x failure
    rest 45 seconds

    Dumbbell Decline Bench Skullcrushers
    3 sets x 10, 10, 10
    rest 45 seconds

    Hanging Leg Raise
    3 sets x 15 reps
    rest 0

    Flat Bench Hip Thrust
    3 sets x 15 reps
    rest 0

    Swiss Ball Roll Ins
    3 sets x 15 reps
    rest 45 seconds

    CARDIO
    6-Minutes on the Spin Bike (20 seconds fast/10 seconds slow)
    10-Minutes Steady Jog/Bike

  • Trim in Six: What It’s All About

    Trim in Six: What It’s All About

    Six weeks is a nice time frame for a program. Just shy of two months. It’s in-between “fast results” and that stage where you also need some time to build up your strength and endurance.

    You can start when you’ve got a modest buffer of time before you actually want to be your leanest. * You’re less likely to burn out from overly aggressive workouts and brutally strict dieting that are typically required in programs with significantly shorter time frames.

    Trainer, dietician, and HFP contributor Tim McComsey speaks with Mike Simone for Men’s Fitness Magazine about the program.

    THE TRIM IN SIX WORKOUT

    You will be working out a total of six days for the duration of six weeks.

    DAY ONE: Chest, Shoulders, and Triceps
    DAY TWO: Back, Biceps, and Traps
    DAY THREE: Legs
    DAY FOUR: Off
    DAY FIVE: Chest, Shoulders, and Triceps
    DAY SIX: Back, Biceps, and Traps
    DAY SEVEN: Plyometrics and High-Intensity Intervals

    Get the Trim in Six Diet to to Maximize Your Fat Loss >>>

    * Shorter, highly-intense, strict, and aggressive programs are still an effective option, but it’s best to save for last-minute body composition changes, or when your mental strength and fortitude requires testing. Example program: The 21-Day Shred