Phase V gets you ready for beach season. You’ve worked hard so far and we want you to get full credit for it, and high-rep sets are the weapon we’ve chosen to cut the fat in this phase of the program. One reason is that it’s been a while, and every time you expose your body to a stress it’s not accustomed to, it shocks it into response. Another reason is that a higher volume of training burns lots of calories, bringing you closer to the deficit you need to lose fat. In Phase V you’ll return to a lower-rep, heavier-load protocol, ensuring that your muscles stay pumped.
On the nutrition front, you should already have a pretty good idea how many calories you eat in a day. (If not, start reading food labels and keep a food journal for several days.) Cut 500 calories from whatever you’re currently taking in, making sure those calories come from sugars, starches, and junk foods—not whole grains, vegetables, and fruits. Keep your protein intake at about one gram per pound of body weight every day. Though we haven’t included it here, some kind of cardio workout three days a week would be useful in losing the extra fat. Rather than long jogs on the treadmill, try interval cardio (sprint for a minute, then jog for two minutes) or the circuit workouts. (Combined, these strategies should have you losing between one and two pounds of pure fat each week.
At the beginning of this yearlong workout Men's Fitness was late at posting the workout to the web page. A lot of readers gave you a hard time for it, me included. But you've stepped it up posting them before I even get the issue at home! I want to say thank you for listening and good job.
-- Shawn - S.A., Tx.
can you show us the target mucles for each exercise too.
-- paul
Man, this is a tough month. I love it!
-- Chris
On the nutrition front, you should already have a pretty good idea how many calories you eat in a day. (If not, start reading food labels and keep a food journal for several days.) Cut 500 calories from whatever you’re currently taking in, making sure those calories come from sugars, starches, and junk foods—not whole grains, vegetables, and fruits.
SHOULDN'T IT BE THE OTHER WAY AROUND....making sure those calories come from whole grains, vegetables, and fruits—not sugars, starches, and junk foods.
-- Victor a.k.a. CEJAS
no, it was worded correctly, cutting 500 calories from the sugars, starches, and junk foods and still keeping the good caloris
-- JGB
The calories that you CUT should come from sugars, starches, and junk foods. Meaning eliminate those calories. Keep the whole grains, vegetables and fruites.
-- Boomer
AHAAA! Got it....I misunderstood. My bad..;)
-- Victor a.k.a. CEJAS
I am your average guy who goes to the gyn 3 times a week but am not seeing huge changes. Can someone please give me some suggestions of workouts that would show the most change for 1-months work? I want to have some change by July 4th! Please email lvpvoice@aol.com. Thanks,
-- Anonymous
hit the gym 5 days a week and rest 2. lift weights for no more than an hour and try to work out 1 to 2 body parts max. 3 sets of each and do 12 reps, take your time on the negatives. thats when you make your muscles work the most for whatever part you work. it makes a world of a difference. dont skip meals. 5 to 6 a day. stay 1 gram of protein per pound of body wheight. n make sure you sleep 8 hours a day. if not take plenty of naps.
-- JAY in L.A.
im 16 and cant afford all the fancy stuff and av little storage so i only have dumbells and some push up bars can i still get a decent body?
-- Sam
Just found this year-long program. I want to start it. Should I start back at Phase I? Or can I pick-up here at Phase V
-- Gary
I'm 14 teen and i want to know how to increase my bench press
-- travis
how do you lose fat in the upper chest area??
-- johnny
Sam: That's great you are starting; that's about the age I started before joining the military. Situps, pushups, jogging and a little stretching though very basic and simple, ill give you a decent body! Of course, that assumes you eat properly and slowly but steadily do more of each one most days of the week. Later, you can get more fancy if you want or add more weights to gain more size and strength and you'll be starting with a solid, well built foundation.
-- G
Even though each routine might seem simple or not too strenuous compared to some other workouts, I'm finding them very stimulating. They work my muscles in new ways, and I'm surprised at how tired I am at the end of each session. That's what I love about MF workouts -- you don't need to spend an hour and a half in the gym... you just need to work different muscle groups in the most effective, efficient ways to get good results.
-- Mike D. in Santa Monica
Hello, i was looking into doing this yearlong workout but i am just now able to join the local gym. My questioned is do i start with phase I and try to play catch up or do i start at phase V? Thank you.
-- Matt P. NC
hi, I am 49y.o. and am 6ft tall and weigh 136lbs. I have weighed this since high school. I work out 3 d/w and stretch with bands 2d/w and aerobics 2d/w. I have tried every conceivable diet drink. I will give your 1 year workout a try and let you know
-- david g.
So is that it? Just one workout?
-- Drew
whre is work out b and c
-- josh puig
There are always a thousand questions and few people answer them. MF can you make this section a forum with threads so people can get info that would help.....ths is just not cutting it very well
-- anonymous
what happened to phase 5's part 2? when five fist posted it had to parts for a total of 6 workouts now part 2 is gone as is workout b and c of part 1. and when i try to use the contact link on the webpage it comes up with an error.
-- b.b.
In the begining it was said to do each workout once a week and having one day of rest in between workouts but this phaze 5 has 6 different workouts should i workout 6 days a week on this phaze or split the 6 workouts over 2 weeks?
-- Brandon
yes what happened to the full workout page i can only see workout A.. pls fix it asap
-- monazir
it says do them all in a week rest a day in between but there are six workouts can someone make some sense of this???
-- joey
A, B, and C are done in June. C, D, and E are done in july. Phase V is a 2 months program.
-- JL
If there are 2 parts, I'm not seeing them. All I see is Workout A for Phase V. I've been doing phase V for more than 4 weeks. I'm ready for the next installment. Figure it out!!!
-- RB
I know that the second part from phase V was on here in June along with workouts B and C. Please put the July part back up along with the B and C workouts for the others phases.
-- Brad
