4 Day Workout Routine for Men and Women

Knowing how to perform effective toning and cardiovascular exercise is important, but this is not enough to guarantee the rapid fitness success you’ll want. The real secret is how you combine toning and exercise into a structured system. This article will discuss how the ancient Greek concept of a “tetrad” (a special 4-day workout routine) is still the best approach. Before explaining this concept further, let’s take a quick look at the importance of a well-designed workout program.

Chefs have a saying: It doesn’t matter how good your ingredients are, if you don’t have the recipe your food will likely be a disaster. Well, when it comes to fitness, the individual exercises are like your food ingredients, and the workout routine is like the recipe. The frequency of training, the choice of specific exercises, the order you do them in, the number of sets and repetitions, what you do on each day – all of this is vital. Get this right and you could see results within weeks. But get this wrong and you could wind up as one of those people who spend years working out religiously with nothing to show for it.

Workout programs

Unfortunately, many modern workout programs aren’t very well structured and are repetitive and tedious. Even if you do have a superhuman threshold for boredom, your body won’t respond properly. Routines like this leave you feeling tired and drained and the stress on your hormonal system can actually cause you to destroy muscle and hold onto fat. Think about how you tend to gain weight when you’re stressed. It’s the same thing!

Hormones

Have you ever noticed how teenagers seem to be able to eat whatever they like, but never put weight on?  One of the reasons is that during adolescence our bodies were filled with very active hormones. These are incredibly powerful chemical messengers which instruct the body to burn fat and build muscle. As we get older, our hormone production often becomes imbalanced, leading to so many of the problems we associate with age: lowered sex drive, tiredness, slow metabolism, muscle deterioration and putting on weight. But if you know how to harness these natural chemicals with the 4-day workout routine, you can help recreate that youthful environment inside your blood and your cells, helping to naturally “trick” your body into turning back the clock to get you lean and toned. Here is where many programs for fitness and weight loss fail:  Stimulating the hormones through exercise can be a good thing, but over-stressing them is counterproductive. You can become drained, and your body might even end up breaking down muscles and storing fat as a response. This can be avoided by following the ancient Greek athletes’ tetrad cycle of the 4-day workout routine.

The 4 day workout routine

It turns out the ancient Greeks with their perfectly proportioned bodies we all crave were onto something, learned through experience.The Greek athletes used a 4-day workout routine, where something entirely different is done each day. That means you never repeat the same thing two sessions in a row.  For example, here’s a sample 4-day workout routine for men and women that is the right “recipe”.  It eliminates self-defeating stress on your hormonal system:

Overview

• Day 1: Effective cardio training for burning off fat.
• Day 2: Special weights training to stimulate lean muscle and fight even more fat.
• Day 3: Special exercises, stretching, breathing and relaxation, to help you recover faster.
• Day 4: Rest. (I’m not kidding; frequent rest is one of the big secrets of this system.)

Benefits

There are many reasons why this approach works so well.  Firstly, the great variety in the 4-day workout plan eliminates boredom. Secondly, the constant rotation allows you to squeeze the most out of your precious time, without leading to over-training.  And finally, it gives your body’s various systems time to recover and get energized rather than draining them. Hormonally, the appropriate free weights exercises will all naturally boost the production of testosterone, a hormone which is vital for both men and women to burn fat and sculpt lean, toned muscle.  Powerful stretching, breathing and relaxation techniques help combat high levels of stress hormones like cortisol and estrogen, both of which can encourage your body to store fat. Now you have the upper hand when it comes to fitness and weight loss. Without this knowledge, you’ll at best get limited results. At worst, you could even encourage your body to break down muscle tissue and to store more fat where you don’t want it.

As mentioned at the start, this “tetrad” concept is a long-forgotten gem of the ancient Greeks, and is one of the foundations of the newly called 4-day program. Research has shown that instead of training in cycles of one week, like most people do nowadays, the body responds better to 4-day workout routines.  You won’t be bored during your fitness routine and the body will respond quicker because the endocrine system (the hormones so important to bodily function) is working in conjunction with your fitness and weight loss goals, not against them.It took me an enormous amount of time to figure out all these hormonal strategies, and I’ve now built them into the Decisive Fitness system. It is the modern day 4-day workout, based on Greek intuitiveness and modern medical science.   You can just follow the 4-day workout routine, confident that your body’s systems are being optimized to create the toned, athletic body that you want.

Most people, even trainers, think constant rapidity builds muscle and toning.  It may over a very long time, but before results are realized most people give up and resign themselves to the myth that they will always be out of shape and overweight. Greek tetrads, or multiple series of 4-day workout plans, will speed up results. Exhaustively researched and structured, 4-day routines contained in Decisive Fitness will take you through a 12-week regime and even includes videos to show you the correct way to get the most out of your 4-day cycles.  These routines, plus many other weight loss and toning tips covered in this system, can speed you on your way to the toned and perfectly proportioned bodies of the Greek athletes. Click here to start this powerful 4-day workout routine for men and women!

Want to learn the secrets to quickly developing a flatter, more toned stomach?  Click here for a special article series on getting flatter stomachs and more toning in the abs – FAST!

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