The Rope Workout

Freddy H. Jacquin
This work is owned and published by Freddy Jacquin
The Jacquin Hypnosis Academy:
www.jacquinhypnosisacademy.com
UKHTC Ltd. was set up in 1999 and is an internationally
recognized training centre in the art of hypnosis and hypnotherapy.
UKHTC specialise in the provision of training products and courses.
The Rope Workout.
First published 2013.
© Freddy Jacquin
The right of Freddy Jacquin to be identified as the author of this
work has been asserted by him in accordance with the UK Copyright,
Designs and Patents Act 1988.
All rights reserved worldwide.
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Table of Contents
The Rope Workout ...................................... 1
Introduction ................................................ 5
Goals ........................................................... 7
What do you want? ..................................... 9
The Rope ................................................... 11
Health and safety. ..................................... 14
Workout Strategy ...................................... 15
Preparation ............................................... 18
Exercises .................................................... 22
Crucifix Dynamic .......................................... 23
Crucifix Flex .................................................. 24
Axe ............................................................... 25
Row .............................................................. 26
Curl ............................................................... 27
Punch ........................................................... 28
Ring .............................................................. 29
Heels............................................................. 30
Gallop ........................................................... 31
Javelin ........................................................... 32
Reverse Crucifix Dynamic ............................. 33
Reverse Crucifix With Flex ........................... 34
Slam .............................................................. 35
Swim ............................................................. 36
Bus Pull Dynamic .......................................... 37
Bus Pull Flex ................................................. 38
Rocket Man Flex ........................................... 39
Food ........................................................ 40
Introduction

We live in a time where the possibility of living well

and remaining healthy into our eighties and nineties
has never been better. Advances in medical science
have increased life expectancy for the majority of
people throughout the world. We have more
knowledge available to us about nutrition and exercise
than at any time in our history. However it seems that
often the pressure and pace of modern life prevents us
from seizing the opportunity we have to enjoy both a
long and healthy life. Convenience food and sedentary
jobs of course play a major part. Even when we do
find the time to look after ourselves, the sheer volume
of information and choice regarding what is good and
healthy can be overwhelming and mean we carry on
with the same old habits. All this combined with a
cultural view where the focus is on medicine
providing a cure rather than developing a lifestyle that
will keep us well are having a negative impact on our
health. It doesn't have to be this way.
As an experienced hypnotherapist I have had the
privilege of working with over 30,000 people in my
career, showing them how to harness the power of
their mind to change their habits, get rid of their fears
and find the motivation and perseverance to achieve
their goals. This has made clear to me just how swiftly
and completely we can change our lives when shown
how. Wherever you are at physically and mentally you
can change. You are more powerful than you may
know. The question is how can you harness that
power and once you have what do you do next.
Approaching my sixtieth birthday I was asked what I
would like as a present. Having thought long and hard
I realised the only thing that I really wanted was the
strength, health and fitness that I had in my twenties.
As unrealistic as this seemed, I knew without doubt
that with determination and the right techniques I
could completely change my physical appearance and
strength and be as fit as I wanted to be. It was just a
case of making a decision to do it.
I decided that if I was to achieve my physical goal I
would need to not only use my understanding of the
mind and brain but also study the body, in order to
understand how to improve the muscular structure and
strengthen the skeletal frame. The generally accepted
way to increase muscle and decrease body fat is, in
simple terms, to run or lift or a combination of the
two. Hours in the gym, lifting weights or running the
streets in all weathers did not appeal or fit with the
time available to me. I needed an effective form of
exercise that I could do anywhere, at any time and one
that would involve a minimum of time. Unable to
discover a coherent approach that fitted these criteria,
I developed The Rope Workout. In order to test the
effectiveness of the techniques, I followed the
program outlined here and achieved results that went
way beyond my expectation. Since then I have shared
the approach with many of my peers and clients and
they too have achieved fantastic results.
This book will show you how to tap into the resources
you already have and what you can do to achieve your
physical goals. It illustrates a simple way to keep your
body fit and strong, no matter how old you are.
Whether you are sixteen and want to increase your
strength and fitness for sport or appearance, or you are
sixty and want to stay fit and well for as long as you
can, these techniques will help you achieve your
physical goals.
In this book, you will learn that with nothing more
than a single piece of rope, you can tone your entire
body, lose excess fat and increase strength, without
running, skipping, using weights, or spending time in
the gym. Just as importantly it also provides simple
techniques that will give you the best chance of
maintaining your level of commitment to reach your
goal. Remember success is a journey from A to Z not
A to D.
In an endeavour to make this as easy as possible, an
audio motivational hypnosis session is available for
download at www.freddyjacquin.com
Goals

What do you want?

Have you thought about that?

I always ask my clients what they want as I am
interested in helping them achieve that. I listen to how
they answer the question too. Very rarely do they state
the outcome that they want. Even if they do it is rare
that the goal has any clarity. They typically tell me
what they do not want such as 'I don't want to be fat',
or they have very woolly goals such as 'Lose weight',
or 'Make me stop eating'. It is difficult to hit a target
unless you know what that target is. So before you go
any further I suggest you define the target in detail
and begin to imagine what it will feel like when you
hit it. Here are some ideas to ensure you set goals in
the best way.
Be specific when setting a goal.
Many goals lack definition. What specifically do you
want? If a magic wand was waved and you instantly
achieved your goal, what weight and size would you
be? What would be different? How would you know?
For example, 'I will be 70 kg with a 30 inch waist.
I will be fitter and healthier with a sense of control
and pride'.
Make the goal compelling.
Too often the goals we set are are not compelling
enough to really motivate us to change anything.
Perhaps we have failed in the past and are afraid to
dream big. So we settle on 'losing a few pounds'. Take
some time out, close your eyes if it helps you to
imagine more clearly. Get a sense of yourself having
achieved your goal. Go through a few ideas until you
settle on one that is suitably compelling. An image
perhaps that you look at and think, 'Yes, that is me,
that is where I am going'. Be over the top about it,
ensure everything is in the right place. Come back to
this outcome image when you need a boost. Remind
yourself regularly that you will achieve this.
Focus on the rewards the goal will bring. Be proud
of the milestones along the way.
It is easy to lose sight of the pay off that you will
enjoy when you achieve your goal. Spending some
time thinking about what the effects of achieving your
goal will be is worthwhile. A journey is from A to Z
not A to D. As you get closer to your goal progress
can sometimes be a little slower. Boost your resolve to
stick with it by reminding yourself of the things you
have achieved on route and the adjustments you have
made that have got you this far.
Commit to your goal by writing it down, telling
people about it and ensuring it is time bound.
The act of writing a goal down encourages
commitment and prevents you from changing your
mind to a lesser goal. Sharing your goal with others
does the same thing and also opens up a potential
source of support for you. I suggest you state it in the
positive and associate achieving it with a specific date
and time. If that can be tied into a date that has some
personal significance then even better.
Ultimately the only question regarding your physical
goal that is important is how badly do you want it? If
you want to commit, then make a deal with yourself
today that you will do whatever is necessary to hit
your target.
The sheet that follows can be used to focus your
attention on this task.
 What do you want?

Present weight and size:

_______________________________________

Target weight and size:

_______________________________________

Date to achieve goal.

_________

To work out a target date to achieve that by:

Work out the difference in kilos between your

present weight and target weight.

If the number of kilos equates to the number of

weeks to achieve goal at 1Kg a week.

Divide the number of weeks by 4.

This tells you how many months to achieve

your goal.

Identify a memorable date within 2 weeks of the

projected date.
 Mark this down as the date to achieve the goal.

One kg per week is actually quite rapid weight

loss and many experts believe half a kg per week is a
better rate. So if you prefer that to be your target per
week, simply double the number of months to find
your target date.

Reasons for achieving my goal.

Think of as many reasons as possible to achieve the

goal.

Write them down stated in the positive.

E.g. I will feel great; I will have more energy; I
can wear the clothes I want.

When you achieve your goal, in a word how will you

feel?

Make a commitment to yourself to stick to your

program until you achieve your goal.

Sign the bottom of the sheet thus making a

contract with yourself.

SIGN: ____________________
The Rope

All you need is a piece of quality rope at least 8 mm in

diameter and 3 meters in length. The rope needs to be
fixed securely at least 30 cm above head height. It is
vital that is is fixed securely enough that it can take
your full body weight.

Here are three suggestions for how this can be done.

1. Find the centre of the length of rope and tie a large

knot there. Ensure the knot will not slip when the ends
are pulled. Place the knotted end of the rope over the
top of a door as close as possible to the hinged side of
the door. Close the door tight and pull the rope
through until the knot catches. Ensure that the knot is
on the outside of the door frame, so that pulling the
rope pulls the door tighter into the door frame.
Providing that the knot is large enough and the door
strong enough, this method is the most convenient and
portable set up and can be used almost anywhere you
may be. It is of course vital to check the quality of the
rope, knot, door and door frame to ensure it can take
your body weight.
2. Purchase a steel anchor / hook, designed
specifically to be fixed into a wall and strong enough
to take your full body weight. Fix the rope to the
anchor. Ensure that it is fixed securely enough to take
your full body weight.
3. Purchase a quality chin up bar preferably the kind
that is fixed into the brick work or door frame, and
place the rope over the bar.
Connect the rope to the anchor and tie a loop in each
end of the rope big enough to place your hand
through. Adjust the length so that when the two ends
are together and you are standing beneath the anchor,
both ends of the rope are level with your hips. Ensure
that you have enough space around you that will allow
you to hold the rope with both hands with arms
outstretched. Pull the rope taught and extend your
arms fully. This area generally will need to be no
more than 4 square meters. Once this is done you are
ready to start the journey toward achieving your
physical goals.
Health and safety.
It is your responsibility to ensure that you have no
underlying physical problems that could be
exacerbated by exercise. If you think it necessary to
find out, check with your doctor. When doing The
Rope Workout wear appropriate clothing that allows
freedom of movement. Work out in a safe
environment free from clutter on the floor with
enough space to move. It is also essential to stretch
and warm up before starting the workout and after
finishing. You should spend at least five minutes
doing so. Wearing sports gloves will protect your
hands from the rope. Once again, please ensure that
the quality of the rope you use and the anchor set up is
able to take your full body weight comfortably.
Assuming that all the above has been carried out
and you are now committed to completing this
program, let us begin.
Workout Strategy

The Rope Workout allows you to easily adjust the

intensity of the exercise you do. All of the techniques
use nothing more than gravity and your body weight
to create resistance. The techniques are exactly the
same whether your goal is to lose weight, increase
muscle, tone muscle or maintain fitness levels, but
how you use the techniques will vary according to
your ultimate goal. You can adjust the angle of your
body in some of the exercises to increase resistance,
as well as changing the speed of each repetition, the
number of sets and rest period between them. This
makes it easy to adapt the workout to your physical
condition and goal.

Work out zones.

With that in mind it is useful to understand a little
about what are commonly called work out zones.
There are three you need to be aware of. These are the
'warm–up zone', the 'fat burning zone' and the 'cardio
zone'. The zones differ with regard to how close your
heart rate is to the advised maximum heart rate.
It is simple to work out your advised Maximum
Heart Rate. Maximum Heart Rate = 220 – age
So if you are fifty your maximum heart rate is
220–50 = 170

Warm Up Zone – This is when your pulse rate stays

within 50 to 60% of its maximum. Working out in this
zone is recommended for those who are just beginning
to exercise. You can still expect to reduce your body
fat, blood pressure and cholesterol. It also reduces the
risk of degenerative diseases. Eighty percent of the
calories burned in this stage are from your body’s fat
stores rather than from carbohydrates.

Fat Burning Zone – This is when your heart rate is

60 to 70% of its maximum level. Here you’ll be
working out faster and exerting yourself more. You
will still get all of the benefits of the warm–up zone,
yet burning more calories. Around 65% percent of the
calories burned in this stage are from your body’s fat
stores.

Cardio Zone – In this level, your heart rate is 70 to

80% of its maximum. You will strengthen your
cardiovascular system and burn more calories than the
previous two zones. Here, you will burn more calories
than in the fat burning zone but a smaller percentage
of those come from fat stores, around 30%.
Warm–up Zone = Maximum Heart Rate X .50 (or
–.60)
Fat Burning Zone = Maximum Heart Rate X .60
(or –.70)
Cardio Zone = Maximum Heart Rate X .70 (or
–.80)
Although a higher percentage of calories come from
fat burning stores in lower intensity exercise, you
actually burn less calories overall. Ultimately if your
goal is to lose weight you need to burn more calories
than you take in. So, when feeling fit enough to do so,
it is advised to step it up and exercise somewhere near
the top end of the fat burning zone and the low end of
your cardio zone.
It is useful to get a heart rate monitor so that you can
gain a better understanding of your body and fitness
levels and adjust your workout accordingly. It is not
advised that you work out beyond 80% of your
maximum heart rate. It is strenuous and there are not
any additional benefits to doing so.
High volume versus higher intensity.
There is a lively and ongoing debate regarding
whether you are better off doing a higher volume of
repetitions (Reps) of an exercise and doing this a
number of times (Sets), or a smaller volume at a
higher intensity. For example should you work in such
a way that you can do 10 Reps in a Set and do 3 Sets,
or should you increase resistance so you can only do 8
Reps and 1 Set.
There is some evidence that doing more repetitions
builds bigger muscles whereas doing less but at a
higher intensity builds stronger muscles. However it
also seems that different people respond in different
ways, so some experimentation will help you find
your personal balance. What is vital is that you warm
up even when doing a higher intensity workout. Our
advice is adapt based on your goal.

Weight Loss - If weight loss is your goal work at an

intensity that you can work at continuously for 1
minute. Work at a fast rate with as many repetitions as
you can fit in. Allow yourself 30 seconds recovery
time. Do this twice, each time counts as one Set.
Workout sessions should be daily with one days rest
per week.

Body toning - If body toning is your goal then work

at a medium pace increasing resistance. Allow 30
seconds between each set. Workout sessions should be
carried out daily, with one rest day per week. 12 Reps
x 3 Sets.
Maintenance - Workout sessions should be carried
out a minimum of three times per week at a medium
intensity. 10 Reps x 2 Sets

Increasing lean muscle weight and size - To

increase muscle increase the intensity of each
repetition. Work with more weight and work slowly to
ensure you do not strain. Doing 8 repetitions at an
intensity where you cannot manage more than that in
one set is ideal. Allow 30 seconds between each set.
Workout sessions should be spaced two days apart to
allow for muscle growth and repair. 8 Reps x 3 Sets.
Preparation

Sufficient preparation is one of the most important

things you can do to guarantee a safe and enjoyable
workout. Because the techniques in this book require
you to use many muscles, often for extended periods
of time, warming up is crucial. Equally important is
cooling down. So be disciplined and make warming
up and warming down part of your workout. You will
help prevent injury and get more benefit from your
work out if you do.
The warm up serves to raise the body to the necessary
work capacity and to increase the functional potential
of the body as a whole. A work–capacity increase via
the warm–up is determined both by central nervous
system and muscular system changes.
As you work on each muscle and movement in your
warm up, develop the habit of focusing your attention
on each movement. Pay attention to the changes that
occur in how your muscles and body feel.
Learn to maintain this state of attention throughout
your workout. Before long you will start to discover
parallels between the exercises, your muscles and the
inner calm that comes with this level of focused
attention. You will, over a period of time, realise that
you are carrying this feeling of well being and inner
calm into every area of your life. The stretches shown
here are just an example of some of a number of
stretches available. Do them for about 30 to 60
seconds each.

General warm up techniques.

Marching on the spot.

Start off marching on the spot and then march
forwards and backwards. Pump your arms up and
down in rhythm with your steps, keeping the elbows
bent and the fists soft. Do this for a couple of minutes.

Knee lifts.
To do knee lifts, stand tall, bring up alternate knees to
touch the opposite hand. Keep your abs tight and back
straight. Keep a slight bend in the supporting leg.

Shoulder rolls.
Roll your shoulders forwards ten times and backwards
ten times. Let your arms hang loose by your sides.

Hamstring stretch.
Your hamstring muscle runs along the back of your
upper leg.
Lie on the floor near the outer corner of a wall or a
door frame. Raise your left leg and rest your left heel
against the wall. Keep your left knee slightly bent.
Gently straighten your left leg until you feel a stretch
along the back of your left thigh. Hold for about 30
seconds. Switch legs and repeat. As your flexibility
increases, maximize the stretch by gradually scooting
yourself closer to the wall or door frame.

Hip flexor stretch.

Your hip flexors, which allow you to lift your knees
and bend at the waist, are located on your upper
thighs, just below your hipbones.
Kneel on your right knee, cushioning your kneecap
with a folded towel for comfort.
Place your left foot in front of you, bending your knee
and placing your left hand on your left leg for
stability.
Place your right hand on your right hip to avoid
bending at the waist. Keep your back straight and
abdominal muscles tight.
Lean forward, shifting more body weight onto your
front leg.
You'll feel a stretch in your right thigh.
Hold for about 30 seconds. Switch legs and
repeat.

Iliotibial band stretch.

The iliotibial band is a band of tissue that runs along
the outside of your hip, thigh and knee.
Stand near a wall for support. Cross your left leg over
your right leg at the ankle. Extend your left arm
overhead, reaching toward your right side. You'll feel
a stretch along your left hip. Hold for about 30
seconds.
Switch sides and repeat.

Knee–to–chest stretch.
The knee–to–chest stretch focuses on the muscles of
your lower back. Don't do this stretch if you have
osteoporosis because it may increase the risk of
compression fractures in your vertebrae.
Lie on your back on a firm surface with the backs of
your heels flat on the floor. Gently pull one knee up to
your chest until you feel a stretch in your lower back.
Bring the knee as close to your chest as comfortably
possible. Keep the opposite leg relaxed in a
comfortable position, either with your knee bent or
with your leg extended. Hold for about 30 seconds.
Switch legs and repeat.

Shoulder stretch.
This simple stretch will help keep your shoulders
flexible.
Bring your left arm across your body and hold it with
your right arm, either above or below the elbow. Hold
for about 30 seconds. Switch arms and repeat.

Shoulder stretch with towel.

Your shoulder's internal rotators are part of the group
of muscles often used in overhead sports. To stretch
these muscles grasp a rolled–up towel firmly with
both hands. Gently pull the towel toward the ceiling
with your top hand. You'll feel a stretch in the
shoulder of your opposite arm as your lower hand is
gently pulled farther up your back. Hold for about 30
seconds. Switch hands and repeat.

Neck stretch.
Bend your head forward and slightly to the right. With
your right hand, gently pull your head downward.
You'll feel a nice, easy stretch along the back left side
of your neck. Hold for about 30 seconds. Repeat on
the opposite side.
Upper back stretch.
Stand in a relaxed position with your arms extended in
front of you, parallel to the floor. Pull your shoulder
blades together behind you, bending your arms
slightly at the elbows. You'll notice that your arms
spread a little wider as you do this. Hold about 30
seconds. Repeat as desired.

Stretching the quadriceps while lying down.

Lie on your left side. Bend your left elbow and gently
prop your head up with your left hand. Bend your
right knee and hold onto the top of your foot with
your right hand. Pull your heel back, bringing the top
of the leg with it, parallel to the floor. You can pull
the heel gently toward your bum but do not strain as
the knee joint is open and needs to be treated gently.
Hold for 30 seconds, pressing your hips slightly
forward to increase the stretch in the front of your
thigh.

Calf Stretch.
To do a calf stretch, step your right leg forward,
keeping it bent and lean forwards slightly. Support
yourself with your hands on your right knee. Keep
your left leg straight and try to lower the left heel to
the ground. Repeat with other leg.
Be sure to do a warm down after your exercise. Your
mussels are warm and if you stop right away without a
warm down your mussels will tighten up and may
cause pain. To warm down just keep whatever
mussels you just used moving. Get slower and slower
with your movement. After a few minutes of that you
are done with your warm down.
 Exercises

Crucifix Dynamic

Take up the slack on the rope by extending your arms to

the side at shoulder height. Now lean back with your body
straight until you are holding your body weight with your
arms out straight. Hold this position for a count of twenty.
Hold for a count of 20. 3 Sets.
Curl
Face the anchor point. Standing with your feet together,
take up the slack on the rope by extending your arms
straight out in front of you at shoulder height. Lean back
until you are holding your body weight with your arms out
straight. Step forward to increase tension. Turn your hands
so that your palms are facing up. Pull your hands toward
your face until each hand is beside your face. Hold for one
second and return slowly to the start position.
10 Reps. 3 Sets.
Punch

Face toward the anchor point. Standing with your feet

shoulder width apart, take up the slack on the rope by
extending your arms straight out in front of you at
shoulder height. Lock your pelvis by pushing your hips
forward. This will enable you to swivel the top half of
your body without moving the bottom half. Pull one hand
back toward you at shoulder height; this will pull the other
hand forward which will make your upper body twist
from the waist. Alternate this movement rapidly as if
throwing punches; your hands attached to the rope will
ensure that you maintain the correct position.
50 Reps. 3 Sets. One minute interval between sets.
Ring

For this exercise the rope must be able to move freely

around the chin up bar or through the metal loop when
one end of the rope is pulled. Face towards the anchor
point. Standing below the anchor with your feet
shoulder width apart, take up the slack on the rope by
extending your arms down by your sides. Lock your
pelvis by pushing your hips forward. This will enable
you to swivel the top half of your body without
moving the bottom half. Pull one hand down while
bending at the waist (side to side) this will pull the
other hand up. Alternate this movement rapidly as if
ringing church bells: your hands attached to the rope
will ensure that you maintain the correct position.
Reps. 3 Sets. One minute interval between sets.
Heels
Face away from the anchor point. Standing with your
feet together, take up the slack on the rope by
extending your arms straight down by your side. Go up
as high as you can on your toes at the same time as
pulling down as hard as you can on the rope. As you
do this, clench the muscle in your buttocks and hold
this position for 2 seconds.
20 Reps. 3 Sets.
Gallop
Face toward the anchor point. Standing with your feet
shoulder width apart, take up the slack on the rope by
extending your arms straight out in front of you at
shoulder height. Stand straight and using as little
upper body strength as possible bend your legs until
you are in a squatting position and then stand back up,
using the rope to balance and keep your position
correct. You will find that as the lactic acid in your
legs increases, the use of your upper body strength to
complete each rep increases as well. Reps 50. Sets 3.
Interval time 1 minute.
Javelin
Face away from the anchor point. Standing with your
feet together, take up the slack on the rope by
extending your arms straight out in front 6 inches
above shoulder height. Lean forward until you are
holding your body weight with your arms out straight.
Keeping your elbows higher than shoulder height
lock your wrists and lower your body forward by
bending your hands and forearms back at your
elbows. Straighten your arms until you are back to the
starting position. This completes one Rep.
10 Reps. 3 Sets.
Reverse Crucifix Dynamic

Face away from the anchor point. Standing with your

feet together, take up the slack on the rope by
extending your arms to the side at shoulder height.
Lean forward with your body straight until you are
holding your body weight with your arms out straight
in the crucifix position.
Hold this position for a count of 20. 3 Sets.
Reverse Crucifix With Flex

Face away from the anchor point. Standing with your

feet together, take up the slack on the rope by
extending your arms to the side at shoulder height.
Lean forward with your body straight until you are
holding your body weight with your arms out straight
in the crucifix position. This is the starting position.
Step back to increase tension. Keeping your arms as
straight as possible, pull them forward, pulling your
body up. Return to the start position keeping your
weight on the rope at all times.
10 Reps. 3 Sets.
Slam
Face away from the anchor point. Standing with your
feet together, take up the slack on the rope by extending
your arms straight out in front of you, 6 inches above
shoulder height. Lean forward until you are holding
your body weight with your arms out straight. Keeping
your elbows higher than shoulder height lock your
wrists and lower your body forward by bending your
hands and forearms back at your elbows. This is your
starting position. Keeping your elbows bent and your
forearms at a ninety degree angle to your elbow, pull
your elbows down keeping your body rigid at all times.
This downward motion of your arms will pull your
body up. Return to the start position. This is one Rep.
10 Reps. 3 Sets.
Swim
Face away from the anchor point. Stand as close to the
anchor point as possible, with your feet together and
your hands in front of your chest, palms facing away
from you, and squat down. Keeping the rope under
tension and your hands together, push your hands
upward and outward at the same time as straightening
your legs. This will cause your body to lean forward.
Ensure that your back remains straight at all times. As
you complete the first part of this movement, you should
find yourself with your hands thumb to thumb, arms
straight, and body and legs straight, (imagine the perfect
diving position). The second part of the movement
involves bringing your hands and arms out and around as
you return to the start position. Both parts of this
exercise are carried out in one continuous movement
(imagine swimming the breast stroke and you will
understand this movement). This is a full body workout
and when executed correctly will use every major muscle
group. 10 Reps. 3 Sets.
Bus Pull Dynamic
Face away from the anchor point. Step forward with one
foot, taking up the slack on the rope. Lean forward until
you are holding your body weight with your elbows
bent, and lock your wrists and elbows. This is your
starting position. Keeping your elbows, bent and your
forearms at a ninety degree angle to your elbow bend
your legs then push up on to the tips of your toes using
all your strength as if to pull the anchor out of the wall.
When done correctly you should feel as if every muscle
is working at maximum.
Hold this position for 30 seconds and repeat 3 times.
Bus Pull Flex
Face away from the anchor point. Standing with your feet
together, take up the slack on the rope by extending your
arms straight out in front of you, 6 inches above shoulder
height. Lean forward until you are holding your body
weight with your arms out straight. Keeping your elbows
higher than shoulder height, lock your wrists and lower
your body forward by bending your hands and forearms
back at your elbows. This is your starting position.
Keeping your elbows bent and your forearms at a ninety
degree angle to your elbow, bend your legs then push up
on to the tips of your toes, straightening your legs and
using all your strength as if to pull the anchor out of the
wall.
20 Reps. 3 Sets.
Rocket Man Flex
Face away from the anchor point. Standing with your
feet together, take up the slack on the rope by extending
your arms straight out in front of you, 6 inches above
shoulder height. Lean forward until you are holding your
body weight with your arms out straight, and lock your
wrists. This is your starting position. Bend your legs then
push up on to the tips of your toes, straightening your
legs and using all your strength as if to pull the anchor
out of the wall.
20 Reps. 3 Sets.
Food
You can exercise yourself toward your goal without
attending to your diet. However you will reach your goal
much faster if you do give it some attention. What
follows are some simple principals that I have followed
that have made a huge difference to me in achieving my
goal. They had the effect of stripping fat and building
muscle fast. Find your own way forward based on what
works for you. Take charge of your lifestyle so you have
the choices available that best serve your goal. You do
not have to deny yourself the pleasure of good food.
You do not have to be ruled by rules. 'Be guided by
them, asking yourself if your choice is taking you closer
to or further away from your goal’. Just adapt your
lifestyle so that it backs up your efforts to exercise.
Meals can be enjoyable if you use your imagination but
that is not the ultimate goal. The aim is to eat effectively.
To this end I encourage you to be prepared, think about
wholesome meals you would be able to cook swiftly that
you enjoy eating often that are principally composed of
protein (meat, fish, eggs) and vegetables, nuts,
sidestepping empty white refined carbohydrates (bread,
pasta, cereals, rice). Make large quantities and freeze
them.

Firstly a few rules to be guided by that will make losing

weight easier.

Eat 20-30 grams of protein within 30 minutes of

awakening.
More often than not eat breakfast with eggs, especially
egg whites, ham, bacon and green vegetables such as
spinach. Omelette, scrambled egg and grilled meat for
example.
 Where possible avoid white foods.
These include, bread, white rice, cereal, potatoes, pasta,
tortillas and fried food with breadcrumbs.

Eat the same few meals over and over again.

There are thousands of products in the supermarket.
Most are highly processed empty foods. Dead food.
Eat more of the things that are on your side. If in
doubt stick to simple meals free of white food,
based around meat, or eggs or pulses and as many
vegetables as you want. Have three or four things
that you make weekly, if you have some for dinner
and tea on the same day that is of course fine. This
does not mean eat the same meal everyday. Keep it
interesting but understand you do not have to
reinvent your menu every week or be an expert chef
to do this.
Meals should be eaten four hours apart.

Don't drink calories.

Drink more water. Two litres each day is great but needs
vary based on lifestyle and climate. Drink unsweetened
tea or black coffee or even better no calorie beverages
such as herbal tea. Cut fizzy drinks, especially 'diet'
drinks such as diet cola out completely as the aspartame
can stimulate weight gain.

Eat and drink less fruit.

Especially in the morning. It is sugar by the back door.
You can get your vitamins and minerals without
guzzling orange juice. Try replacing these snacks with
tomatoes and avocado, nuts and seeds and water.
 Take one day off each week.
Eat anything you want and as much as you want.
Dramatically spiking your caloric intake in this way,
once a week, will increase fat loss by ensuring that your
thyroid function doesn’t drop from extended caloric
restriction, it's natural response to thinking food may not
be in abundance.

Freddy Jacquin is an internationally renowned clinical

hypnotherapist. He runs his private practise in
Hornsea in East Yorkshire, England. He is the founder
and Principal of the UK Hypnotherapy Training
College, now known as The Jacquin Hypnosis
Academy. He runs the Academy with his son
Anthony, training people across the world to be
effective hypnotherapists.
www.jacquinhypnosisacademy.com
Contact Freddy Jacquin
www.freddyjacquin.com
Email: [email protected]
Telephone 0751 9723106