6 Exercises I Use to Maintain 10% Body Fat!

Can you really get in shape with only two workouts per week? The answer is yes! In this video, I'll show you how I maintain about 10% body fat most of the year with just two main workouts per week. There are a few important principles and additional habits you need to know, so let's break it all down.
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0:00 - Introduction
0:32 - About True Transformation
0:58 - Importance of a System
1:13 - Workout Principles
1:39 - Full Body Routine Overview
2:22 - First Exercise: Incline Dumbbell Rows
3:17 - Second Exercise: Romanian Deadlifts
4:45 - Third Exercise: Push-Ups
6:02 - Fourth Exercise: Vertical Pull (Hammer Strength Machine)
7:02 - Abs and Calves Training Tips
8:04 - Fifth Exercise: Goblet Squats
9:32 - Sixth Exercise: Overhead Shoulder Press
10:38 - Circuit Finishers for Shoulders and Arms
12:10 - Workout Wrap-Up
12:26 - How to Structure Your Routine
12:56 - Importance of Daily Movement
14:45 - Custom Training Programs
15:18 - Free Resources and Consultation
About This Video:
In this video, Josiah Novak, founder of The True Transformation, shares how you can achieve and maintain a lean, muscular physique with just two workouts per week. This video is perfect for busy professionals over 40 who want to balance their fitness goals with their demanding schedules. Josiah outlines a comprehensive approach, including the importance of daily movement, proper nutrition, and recovery.
Workout Routine:
Incline Dumbbell Rows: Focus on upper back and biceps
Romanian Deadlifts: Target glutes and hamstrings
Push-Ups: Engage chest, shoulders, and triceps
Vertical Pull (Hammer Strength Machine): Emphasize back muscles
Goblet Squats: Work on quads and core
Overhead Shoulder Press: Develop shoulder strength
Additional Tips:
Daily Movement Goal: Aim for 10,000 steps per day
Active Rest: Incorporate abs and calves exercises between sets
Circuit Finishers: Add variety and intensity to your workouts
Get Started:
If you're ready to take your fitness to the next level, download our free 3M System guide or schedule a consultation with our team. Check the links below to get started today!
Download the Free 3M System Guide: DM for the link!
Schedule a Consultation: apply.thetruetransformation.com/
About Josiah Novak:
Josiah Novak is a fitness expert and founder of The True Transformation, specializing in helping men over 40 achieve their fitness goals. With over 15 years of experience, Josiah has helped thousands of clients transform their lives through sustainable fitness and nutrition practices.
Contact Us:
For inquiries or more information, visit TheTrueTransformation.com
Disclaimer:
The information provided in this video is for educational purposes only and should not be considered as medical advice. Please consult with a healthcare professional before starting any new fitness program.
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[@JosiahFitness]

Check out our True Transformation 3M System: www.truebodytransformation.com/offer-sales-page-page

[@zachant1]

This a great video, especially for anyone who is starting out and says I don’t know where to start. Well here is a workout that nice and simple.

[@MaZaKeRaL]

Josiah, what are your thoughts on HIIT treadmill training for cardio; for example running at 12-15mph for 30-40 secs followed by resting for 40 secs. Doing that for 7 or 8 rounds? Is this an effective workout for cardio?

[@tedxlasvegas345]

So solid!🎉🎉🎉