Burn fat, get into shape

I keep receiving requests from my readers to post more stories on different kinds of routines to burn fat and tone-up the muscles.
I posted a story under the training category titled ‘Shape up – lose fat and get muscular’ sometime ago.
Another story titled ‘Workouts to build muscle, lose fat’ also has routines and diet suggestions.
Here is a routine which has been recommended by a highly respected trainer and Indian Body Building Federation national judge A. Malayaman.
A multi-title winner and author of several books, Malayaman’s knowledge, simplicity and professional ethics have earned him the respect of millions all over Tamil Nadu and beyond.
He recommends the following routine to a person who has been training for a while and intends to get lean.
                         Monday & Thursday
                               I sequence 
1. Standing calf raises 4 sets 15 reps
2. Barbell preacher curl 4 sets 8 reps
3. Bench press 4 sets 10 reps
                              II sequence
1. Seated calf raises 4 sets 15 reps
2. Concentration curl 4 sets 8 reps
3. Incline dumbbell flye 4 sets 10 reps

Tuesday & Friday
                                 I sequence

1. Leg curl 4 sets 15 reps
2. Barbell rowing 4 sets 8 reps
3. Lying barbell extension 4 sets 10 reps
                             II sequence 
1. Stiff leg deadlift 4 sets 15 reps
2. Lat pulldowns  4 sets 8 reps
3. Triceps pressdowns 4 sets 10 reps

Wednesday & Saturday
                             I sequence 

1. Squats  4 sets 12 reps
2. Press behind neck 4 sets 8 reps
3. Reverse curl 4 sets 10 reps
                           II sequence 
1. Leg extension 4 sets 12 reps
2. Wide-grip upright row 4 sets 10 reps
3. Barbell wrist curl 4 sets 10 reps

Abdominals
Hanging knee raises 3 sets 15 reps each
Reverse crunches 3 sets 15 reps each
Oblique crunches 3 sets 15 reps each
Crunches 3 sets 15 reps each
What is a Triset
Performing one set of an exercise each for the same muscle groups without taking a gap between them is known as a Triset. Here, you perform a sequence of 3 exercises for 3 diffrenet muscle groups, which is being loosely called a Triset by some people. As one of my friends has rightfully pointed out, it should not be called a Triset.
How to go about

After a general warm up, choose a weight with which you can perform only the prescribed number of reps in textbook form on the first exercise. Get those reps and move on to the next exercise without resting. Train with a weight with which you can get only the prescribed number of reps and move to the third movement. Complete that in the above mentioned manner.
You have now performed one sequence of 3 exrcises.
Rest for a minute and perform 3 more sequences  of the same combination, taking a minute’s rest between them.
Then rest for a minute and perform 4 rounds of the second combination. That concludes your workout for the day.
You will have to train like this, six days a week.
Cardio
Perform very brisk walking or cycling for 35-45 minutes each session, 3 days a week. If you carry a lot of fat, you may need even 4-6 cardio sessions a week.
Take the next step towards getting lean today.

Some competitors like ‘Mr. India’ Jayaprakash (right) and runner-up K. Balamurugan may prefer a more hardcore routine get lean.

Some competitors like ‘Mr. India’ Jayaprakash (right) and runner-up K. Balamurugan may prefer a more hardcore routine get lean.

PS: This workout, when combined with a leaning-out diet as suggested in the story, ‘Shape up – lose fat and get muscular,’ will burn a lot of fat and help you to get lean and muscular.
However, some bodybuilding competitors (yours truly included) feel good performing only a conventional, heavy routine with more exercises for each muscle.
As regards competitors who wish to get into peak shape, I would want them to use their experience and wisdom to make a training programme that gives them best results.
                                                                            _ C. Lakshmi Kumar

10 Responses to “Burn fat, get into shape”

  1. Hi,
    My Name : Deena.
    City: Chennai

    I went through the given information about (Burn fat, get into shape) posted on July 31st by takeupsculpting. It was really help full for me & to my friends. If you could place some pictures for the routine Triset combination, it would be much better & easy to understand the steps. There are certain name which we can’t understand where as we can understand by seeing the picture. I have been visited to gym very rarely. It’s a government gym. Where we go & do what other senior person do. We doesn’t no the name of the exercise. But we exercise and come.
    I love doing exercise and I kept my body fit always. But now I got married and slightly become fat. I am really worried a lot and thought to go to gym by coming first month September. I just went through the newspaper (The Hindu Metroplus-22nd Saturday). Were you given the types for Dumb-bell wrist curls with website link. I went through that by sitting in my office. But I could not able to understand some name of exercise which I need to take the help of the Google Images. So there may be many who don’t understand the name of the exercise. Therefore, if possible please try to post some pictures for each and every exercise steps. Not much big but at least a small size picture where we can understand by seeing the image.
    If possible can you also send further more details regarding the exercise and dieting to my mail id deenat_10@yahoo.co.in & iloveu447@gmail.com
    (Please If possible….!)

  2. takeupsculpting Says:

    I urge you to train at a gym where there are well informed coaches.
    I am afraid I can’t post that many photos on this blog…..that’s not the idea behind having the blog in the first place…..you can instead visit bodybuilding.com and check out the exercise form.
    better you learn it from a coach because certain things CANNOT be taught through books or videos.
    good luck.

  3. senthil kumaran Says:

    oh ma god i compete wit balamurugan once, held in mathuranthagam..

  4. Nagarajan Says:

    Hello Sir,

    After a very long period of time, I am posting you. I am very eager to see the photographs and your writings regarding the past senior Mr Tamil Nadu competition. I feel very happy that Mr Sarath Kumar played a vital role in that competition. And I want to know what is the actual role of Mr Sarath Kumar in TABBA.

    Convey my regards to Mr Murtaza on winning the most prestigious title Mr South India in a very short span of time.

    Thanks for supporting bodybuilding.

  5. takeupsculpting Says:

    Dear Nagaraj,
    We are still waiting for the photographs of senior Mr. TamilNadu conducted in Trichy. We’ll try to post it at the earliest.
    Mr. Sarath Kumar’s designation is president, TABBA.
    FYI – Murtuza also won his category in amateur Mr. TamilNadu, Trichy

  6. sir,
    why don’t you an article on 3 day mass building program??

  7. takeupsculpting Says:

    There is one on my blog, though under another name.
    I’ll soon write a detailed story on that.
    Lakshmi

  8. hi guys keep up the good work
    hope to see you soon

  9. Mr. Lakshmi, you’ve described a Triset as doing “one set of an exercise each for three different muscle groups without taking a gap”

    However that isnt what a Triset is about. It is doing three different exercises for the ‘same’ muscle group, performed one after the other with no rest.

    Regards,
    GTS

  10. Yes doctor, I whole heartedly agree with what you say.
    However, there are some who loosely call it a Triset.
    I didn’t want to change the original so I let it appear that way.
    In strict sense , it is only a sequence of three exercises and NOT a Triset. I’ll make the change in the defenition of Triset right away.
    Bingo, you hit the nail right on the head.
    Thanks and
    Regards
    Lakshmi

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