6-12-25 Method

By Darren Bain 

If you have too many Easter eggs here’s a program and nutrition/supplement tip that will get your body composition lean and mean in no time. Make sure you take the time to read the fat blasting supplement combo at the bottom of this blog. 

When overindulgence occurs over a holiday period weights training with short rest intervals and heavy loads is usually the best way to drop fat. Using a rep scheme that produces lactate is best as it will promote the production of growth hormone (GH) which is a key ingredient for fat loss – the more of this you produce the more fat loss and lean muscle you will get.

One of our all time favourites here at fw to elicit such a response is the 6-12-25 method. This method includes rep ranges that vary from relative strength, to hypertrophy, and finally to muscular endurance. Combining the three into a tri set with short rest periods is a grueling shock to the  body.

6-12-25 Method Parameters Read more

Reverse Hyper & Glute Ham Raise

As with a lot of the equipment here at function well it’s results based equipment which generally means you need to be taught how to use it, so you won’t find these pieces of equipment at your 24hr gym or standard commercial gym – sorry non function well members.

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By Darren Bain

You may not like what you’re about to read but it’s the truth on fat loss whether you like it or not. This article may hurt your feelings, but my passion is to get people healthy and lean and I’m not going to tell you what you want to hear I’m going to tell you want you need to hear. Take on board that this is my passion and my honesty in this article is with your best interests at heart which is to get your fat down, put some muscle on and most importantly improve your health, so I have to ignore your feelings for the

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Hello Tabata Method

By Darren Bain

Tabata method is named after a Japanese researcher who discovered a unique way to increase both aerobic and anaerobic pathways at the same time. It’s great for athletes and the average punter pushed for time who wants to drop fat.
This training method is incredibly difficult but very simple in terms of method – be warned once you’ve completed the Tabata method you’ll vow never to do it again. But of course you will, you will because it’s so bloody effective!

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“The Low Down On Why This Challenge Is A True Test OF Fitness”

By Darren Bain

When people generally think of fitness they automatically associate some sort of run, ride or other aerobic type activity. Sure thing if you compete/participate in iron-mans,

triathlons or any other endurance type sport you are bloody fit aerobically, no question. But does this have a carry over and mean you are ‘fit’ in terms of strength, power, speed, flexibility and metabolically.? Generally not. The variation in energy system demand & exercise modalities is minimal in aerobic type training, therefore the specificity of adaptation to all components of fitness is minimal.

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By Darren Bain

We all know that a well chiseled 6 pack improves our appearance but what you may not know is that our trunk muscles/ab’s help prevent injury and improve performance.

The first two areas that need to be addressed before we even begin to look at specific abdominal training is your diet and exercise program. If your diet is poor and your exercise program is rubbish your body fat is going to be high – you could do 1000 abdominal reps a day but you’re never going to see an ab little lone a 6 pack unless you get the body fat down. But of course this doesn’t apply to you guys and girls because you have this under control by STRICTLY following the 6 week beach body plan.

When it comes to abdominal training the biggest mistake people tend to make is the  exercise selection and repetition range

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Can be done anywhere, anytime…

By Darren Bain

OK I know what you’re thinking, training and Christmas just don’t go together. Christmas is a time of rest, eating, drinking and being merry  right?.

Sorry to spoil the party but due to excess food  & alcohol consumption that’s associated with the Christmas period, combined with no exercise you’re going to put on FAT & feel like sh%t!

Now I am all for having a rest week, I strongly recommend using the Christmas week for this rest week, but it’s 7 days that’s it. Not 10-14 days of no training. Depending on your fitness level you can start to lose training adaptations after 7 days. You’ve worked too hard all year to start losing your results by being a lazy ass for 4 or so weeks. Read more

By Darren Bain

I’ve written this one targeted to the ladies but boys you will get something out of it so read it.

Written By Dan Marshall

Nearly everyone at some stage during their training has included long bouts of cardiovascular training without taking into consideration the effect it has on their body or how it affects their goals. Have you ever thought of why you include long aerobic sessions into your training? Is it because you believe it to be effective or because you’re a sheep in a herd following the pack?

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Are you looking for something to break out of the mundane day to day training grind? Something to reignite your internal fire….something to give you that mindset shift you need to rip into your training and ‘skinny’ summer clothes?

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