Happy New Year!

The year is young and many of you reading this article may have already set fitness goals for the New Year, some to gain information from a personal trainer to lose body fat (different than scale weight),and some for a vacation, or others to get better at a sport, participate in a marathon etc.

Congratulations! Setting a goal is a great first step in the process. Having a goal; gives you a purpose to your training and therefore something to aim for.

But now, the question becomes “how do I actually do it?” And that’s where I can help!

In this article i am going to be candid and blow the exercise myths out of the water, instead giving you a template from the knowledge gained over two decades of a passion for fitness. The program that i will outline for you will give you the most effective results possible in the shortest time, and you will continue getting better!

Body Composition Makeover Basics

The most effective fat loss programs incorporate a foundation to work from as follows;

  • Is preceded by a dynamic, movement-based warm-up.
  • Puts focus on composite movements, that is large muscle group exercises that stimulate many muscles.
  • Works tandem exercises in a superset format for upper and lower body movements

Training should take no longer than about 45 minutes of a continuous circuit, with minimum rest between sets. Utilize high reps in the 15-20 range.

Add HIIT cardio High Intensity Internal Training in conjunction with a strength training program. This gives the best bang for the buck… in other words the best calorie burning for your time put in! Why spend monotonous hours on the treadmill or elliptical for less results???
The base modal i have just outlined if followed will move you into another realm with your fitness. Rather than the stale old routine that your body is so accustomed to that it no longer responds to the stimulus, you will ignite your core and move your fitness to new levels, at the same time finding it challenging and fun.

No Matter how good your training program is, or how blessed your genetics unless you combine a nutritional/supplement program with your training you will get MINIMAL RESULTS.

To train hard and then do a meal at McDonald’s is like taking advanced driving lessons and talking on the cellphone!

Don’t get caught up in the ignorance some fitness experts profess of train hard and eat what you want, it will not work unless you are Aaron Brooks or Usain Bolt, and not many of us are.

Let’s get some results!

The Program

The program is going to be as outlined in the Body Composition Makeover Basics, with the focus on compound movements performed on a superset , tandem basis. This will be for upper and lower body exercises.

You’ll be performing either 2 or 3 sets of each exercise (depending on the week), and you’ll be performing 10-15 repetitions per set on most exercises, with (20) for the larger lower body areas

Overall, it will look something like this:

  • Week 1: 2 sets of 12-15 repetitions. This is the week to prepare your body for the exercises that you will be doing, the foundation week. As the saying goes, you need to walk before you can run.
  • Week 2&3: 3 sets of 10-12 repetitions. This is with a focus on more intensity through using weight volume, and less emphasis on repetitions. Intensity can be either through resistance or repetition volume. At the same time as making an extra effort to lift heavier, make certain that the form remains strict.
  • Week 4: 3 sets of 15-(20 repetitions for lower body). This  is refining what you did in week 1, with the intensity of weight resistance that you did in week 2 and 3, so the workouts will be very challenging.

I recommend working alternate body-parts, ie chest/back and triceps on Day 1 and legs/shoulders and biceps on Day 2. Alternate between Day 1 and Day 2 workouts, rest a day and then repeat.

The cardiovascular part of your training can be done immediately after your resistance training segment of your workout, which is very time saving as you would have burnt your glycogen store ( energy stored in muscles), and will burn fat much more readily.

Bottom line is if you create a cause you will create an equal effect. The choices you make with what you eat and how you train will ultimately determine your destiny in your health and wellness.

I’ll outline things in a Day 1 and Day 2 format, and at the end I’ll even provide you with a workout template .

Day 1

Self-Myofascial Release (foam roller) This is great for releasing adhesions, improving blood flow and increasing range of motion. 5 minutes (Why Use Foam Rollers.)

Dynamic Warm-up – Kettle- bell swing 2 minutes.

  • 1i) Dumbbell Squat , 2-3 sets of 12-15 repetitions.
  • 1ii) Step-up, 2-3 sets of 12-15 reps, 60 seconds rest
  • 2i) Split-Squat , 2-3 sets of 12-15 repetitions.
  • 2ii) Dead-lift Single leg (Kettle-bell) 2-3 sets of 12-15 repetitions.
  • 3i) Hanging Leg raise (Abdominal) 2-3 sets of 20 repetitions.
  • 3ii) Triceps Dips, 2-3 sets of 12-15 repetitions.

Rope Training 3-5 minutes constant varying plane of motion( performed every 10 minutes for 2-3 minutes in duration.

Day 2

External Rotation Abducted 45% / Or Lateral From hip

Self-Myofascial Release (foam roller) – 5 minutes

Dynamic Warm-up Kettle–bell 3-5 minutes

  • 1i) Push-ups off floor using dumbbell handles or ‘perfect push-ups. 10-15 repetitions.
  • 1ii) Chin-up/Pulldown Variation, 2-3 sets of 10-15 repetitions,
  • 2i)Incline Dumbbell Press on bench 2-3 sets of 12-15 repetitions.
  • 2ii) Kettle-bell One Arm Row off Balance Ball 2-3 sets of 10-15 repetitions.
  • 3i) Horizontal/Vertical Press Smith Machine or Barbell, 2-3 sets of 10-15 reps,
  • 3ii) Hyperextensions. 2-3 sets of 10=15 repetitions.

Hammer Core Training ( Performed Every 10 minutes for 2-3 minutes in duration).

Nutrition 101

The arena of nutrition always presents most folk with their biggest challenge… It is not so much in the doing ie; the eating of healthier choices, but the idea of change that presents the obstacle.. The perceived idea of losing something , it not in some way being as good, all hold us back from making consistent good choices with what we consume on a daily basis. If we make inconsistent choices we will only be able to get inconsistent results.

One of the many reasons i wrote my first book Mind Set To Fitness (available on, was to empower people in making change in all areas, from the way they see themselves today, to the choices and hence their quality of life tomorrow.

I will here give you a menu that you can print out and take with you wherever you go as follows;


  • Oatmeal (made with water) applesauce to taste (unsweetened)
  • Banana/ Berries
  • Egg Whites ( 4 -6)
  • Mid-am snack
  • Apple/ pear
  • 3 – 4 oz protein


  • 4-5 oz Protein
  • Brown rice or yam
  • Mixed greens ( only use vinaigrette based dressing)

Mid-pm snack, As Mid-am


  • 4-5 oz Protein
  • Steamed veggies (no carrots)
  • Mixed greens ( only use vinaigrette based dressings)


  • No Bread products( nothing wheat based)
  • No Dairy- cheese-yogurt -milk etc
  • No sugar
  • No added salt


  • Drink 100oz water per day
  • Increase mixed greens consumption

This is just an outline to help you ‘Turbo-Charge’ your weight (fat) lose this New Year).

To make a body- makeover change it would require closes monitoring and adjustments on an ongoing basis, also a complete supplement regimen tailored to your specific needs and circumstance.

If you are in the Los Angeles area and you would like a complimentary one-on-one assessment with Personal Trainer in L.A. Nicholas Barrett, please don't hesitate to get in touch! Personal trainer Los Angeles. Los Angeles personal trainer. Personal trainer marina del rey.