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Body Building Shropshire

So far our 12-week new body plan will have helped you to gain bulk. This means you can forget about trying to bench press the weight of a cow. It's now time to strip away fat and increase muscle density to form a lean, powerful body. But don't panic - we're not going to force you through epic, fat-burning marathons.

Physical Sculpture Gym
01952 814130
Broadway
Newport

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The Telford Whitehouse Hotel
01952 250700
Watling Street
Telford

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Tranquil Times
01952 433311
1A Waterloo Street
Telford

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Newport Fitness Centre
01952 811898
Unit 6 Springfield Industrial Estate
Newport

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Number One Body Salon
01952 246003
1 Vineyard Road
Telford

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Isis Body Beauty Spa
01952 825878
Gainsborough House
Newport

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Tower Health Club Ltd
01630 654222
117 Cheshire Street
Market Drayton

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Fitness First Plc
0870 8980756
Fosters House
Telford

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Cannons Health Club Ltd
01952 293444
Telford Forge Retail Park
Telford

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Paul Darby
01952 463001
Park Street
Shifnal

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Body Building

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So far our 12-week new body plan will have helped you to gain bulk. This means you can forget about trying to bench press the weight of a cow. It's  now time to strip away fat and increase muscle density to form a lean, powerful body. But don't panic - we're not going to force you through epic, fat-burning marathons. In the final four-week part of the programme you'll do short, sharp, efficient workouts.

One new thing you'll have to get used to is cutting down the rests you take between exercises. In this fat-burning phase, you need to keep your heart rate high rather than taking time to recover fully. But because these workouts use higher reps and explosive movements, you'll need to select less weight than you used in part two of this programme. If you overload your bars you could be looking at a progress-punishing muscle tear.

The other new tactic in these workouts is plyometrics. Simply put, a plyometric exercise is one that extends a muscle across its entire range of motion before explosively contracting it against resistance. The effect of doing such an exercise is to increase the power available to your muscles, and because the training burns calories you'll lose body fat too.

One word of caution: this training method carries a higher risk of injury than usual. So if you've picked up any niggles so far, seek advice from a fitness professional before starting the final phase. You'll soon see the results of your 12-week effort. Oh, and get ready for some serious muscle envy from your fellow gym users - we'd appreciate it if you'd blame it on us.

How to do this workout
Do workouts A, B and C once a week each, leaving at least one day's rest between each. Choose a lighter weight than normal and concentrate on maintaining good form, but perform the lifting part of the exercise faster than normal. Drink some carbohydrate or eat a banana 30 minutes before each workout to fuel your effort.

Warm up by doing five minutes on a cardio machine then light sets of press-ups and bodyweight squats to raise your heart rate and get your muscles working. Leave one minute's rest between sets and two minutes between exercises, except in workout C when you should have only one minute's rest between moves.

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