{"id":4588,"date":"2013-07-31T08:14:19","date_gmt":"2013-07-31T12:14:19","guid":{"rendered":"http:\/\/fatlossaccelerators.com\/site\/?p=4588"},"modified":"2013-07-31T08:14:19","modified_gmt":"2013-07-31T12:14:19","slug":"accelerators-where-to-start","status":"publish","type":"post","link":"http:\/\/fatlossaccelerators.com\/site\/accelerators-where-to-start\/","title":{"rendered":"Accelerators: Where to Start?"},"content":{"rendered":"

You have the Accelerators manual and you\u2019re ready to rock. If you\u2019re looking for quick tips on how to structure your program, check out this post here<\/span><\/strong><\/a>.<\/p>\n

But, what\u2019s the BEST place to start, to get the fastest results?<\/p>\n

Well, it\u2019s hard to say precisely, because everyone is different and it depends where you\u2019re at with your training right now. I\u2019ll assume you already workout, you enjoy your current strength program, but you\u2019ve hit a plateau.<\/p>\n

Let me give you three case studies, and you can decide from there which category you fit into. If you still need more personalized info, email me and I\u2019d be more than happy to help you out.<\/p>\n

Note: I\u2019ll also assume you have no injuries and you can perform all of the movements in each complex through a full range. It\u2019s very important you are proficient in each exercise, otherwise you won\u2019t be able to elicit the desired metabolic effect. Some of the moves are very challenging, so practice and train your weaknesses. You also need to work on your flow and exercise transitions.<\/p>\n

Until then, you\u2019re better off substituting with a regression and boosting your intensity. Using correct form is essential for getting best results \u2013 not to mention staying injury free!<\/p>\n

Let\u2019s get into the examples:<\/p>\n

Example A: The Cardio Queens\/Kings<\/h1>\n

Current Workout:<\/strong> No strength training or inconsistent with it, primarily doing cardio\/interval\/spinning workouts)<\/p>\n

If you\u2019re currently doing 3-6 cardio workouts a week and no strength training, start with the Bodyweight Accelerators. Add the Accelerators on two days\/week, to replace cardio workouts.<\/p>\n

I would also advise you to start a structured strength training program, like Craig Ballantyne\u2019s Turbulence Training.<\/p>\n

You need to be able to move your own bodyweight before you add weights. Trust me, bodyweight only will be tough enough and provide enough resistance to get fast results.<\/p>\n

The most effective Bodyweight Accelerators to start with, and my personal favorites include:
\n– Accelerator 2 (from the main manual)
\nAND
\n– Insane Bodyweight Accelerator 10: The Ultimate Back Up Plan<\/p>\n

Example B: Anti Cardio<\/h1>\n

Current Workout:<\/strong> Strength training only, no cardio or intervals<\/p>\n

If you\u2019re doing 3-4 strength sessions a week, but absolutely hate cardio and don\u2019t fancy intervals either, start by using the Accelerators two days\/week for your off-day conditioning workouts (that\u2019s the days in between your strength workouts).<\/p>\n

The most effective Accelerators for getting fast results are the complexes with 4-6 exercises. In this case, my favorites include:<\/p>\n

– Accelerator 14 (barbell)
\nOR
\n– Accelerator 26 (starts with one of my favorite hybrid moves)<\/p>\n

If any of the exercises are too challenging and you\u2019re unstable, switch to Accelerator with moves you can do with correct form, and bring the intensity.<\/p>\n

Remember, it\u2019s not all about choosing THE toughest Accelerator to get fast results. Intensity counts. If it\u2019s so tough so you can\u2019t it right, you\u2019re wasting time. Get strong and work up to it.<\/p>\n

You can increase the intensity by either reducing your rest breaks or increasing the weight, as you improve. I can\u2019t stress enough you need to choose Accelerators with exercises you are competent with.<\/p>\n

Example C: Last Few Annoying Pounds<\/h1>\n

Current Workout:<\/strong> Strength training, with intervals or cardio on off-days<\/p>\n

You\u2019re training 4-6 days a week, doing a mix of strength and intervals\/cardio. Sure, you are definitely on the right track. Initially you saw results, but now you\u2019re stuck on a plateau and bored out of your brains from doing the same old intervals.<\/p>\n

To get the fastest results, add Accelerators on two days\/week to the beginning of your strength workout, after you do the dynamic warm up and core training. This \u201cmetabolic appetizer\u201d eliminates the need for intervals or cardio at the end of your workout.<\/p>\n

Start by using the Accelerators with 4-5 exercises per complex. Choose a weight you can lift for 10 reps of the weakest exercise in the complex (usually pressing overhead). This will boost the intensity of the entire workout.<\/p>\n

Now here are the most effective Accelerators for getting fast results and my favorites.<\/p>\n

Try the barbell complexes in Category 3: Barbell Blast.<\/strong> Add these to the beginning of your workout:<\/p>\n

– Accelerator 10
\nOR
\n– Accelerator 11<\/p>\n

After the first month of training with Accelerators, you can try adding a tougher one for off-day conditioning:<\/p>\n

– Accelerator 16
\nOR
\n– Accelerator 20<\/p>\n

Warning: Yes, these are super tough. Feel free to use another of your favorite Accelerators with 5-6 exercises and do 5-6 rounds.<\/p>\n

If you prefer to rock the dumbbells, I have awesome options for you too:<\/p>\n

– Accelerator 3
\nOR
\n– Accelerator 27<\/p>\n

Like I said, you also have the option to use these Accelerators to replace your off-day cardio, but I found personally, when I reached a plateau on my own journey, eliminating slow cardio and adding these hybrid metabolic complexes to the beginning of my workouts (2x\/week) was highly effective.<\/p>\n

After one month, I added an extra Accelerator (with 6 exercises) for off-day conditioning, and did 5-6 rounds.<\/p>\n

\u201cBy adding Accelerators to the start of your session take away from your strength training performance?\u201d<\/p>\n

No. If you take sufficient rest as indicated, and lift the right weight, it should not interfere seeing as you\u2019re training a different energy system.<\/p>\n

Remember, Accelerators are conditioning, heavy lifting is strength. In fact, because the Accelerators use traditional resistance training exercises, this will transfer to and improve your lifting. Now you sure don\u2019t get that with cardio or traditional intervals!<\/p>\n

If you still have no idea where to start\u2026<\/h2>\n

Start at the very beginning and work your way through the entire manual.<\/p>\n

For Weeks 1-2, do the first two Accelerators from Category One. Use these same Accelerators for at least 2 weeks. For Week 3-4, do the next two Accelerators from Category One and do these for 2 weeks.<\/p>\n

From this point, feel free to try other Accelerators in other categories. The most important thing is to stick with the same Accelerators for at least 2-4 weeks, depending on difficulty (ie. if it’s more challenging, use it for 4 weeks).<\/p>\n

Add these Accelerators to your program on days you would normally do cardio or interval training. It shouldn’t take any longer than 20 minutes.<\/p>\n

For best results, do a maximum of 3 Accelerator sessions a week. It’s really important you get enough recovery between the workouts.<\/p>\n

With practice, patience and perseverance, you can make anything happen.<\/p>\n

Have an awesome day. Let\u2019s go and rock it!<\/p>\n

KV<\/p>\n","protected":false},"excerpt":{"rendered":"

You have the Accelerators manual and you\u2019re ready to rock. If you\u2019re looking for quick tips on how to structure your program, check out this post here. But, what\u2019s the<\/p>\n","protected":false},"author":1,"featured_media":4592,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[309,14,5],"tags":[],"class_list":["post-4588","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-accelerators","category-fat-loss-fundamentals","category-fat-loss-workouts"],"aioseo_notices":[],"yoast_head":"\nAccelerators: Where to Start? -<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"http:\/\/fatlossaccelerators.com\/site\/accelerators-where-to-start\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Accelerators: Where to Start? -\" \/>\n<meta property=\"og:description\" content=\"You have the Accelerators manual and you\u2019re ready to rock. 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