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 Fat Burning and Leaning Workout

NOTE: This workout is suitable for those with functional scoliosis as well as those without any spinal or leg length discrepancy issues. All Around great workout to trim down and gain strength.

As the weights get easier to handle, you are advised to switch the increments to a higher level of weights that suit your resistance needs. If it says increment by 2.5 kg plates per set and that becomes too easy, simply start incrementing by 4 or 5 kg every set etc



Whether a sufferer of scoliosis or not, nutrition is the key element in transforming your body along with exercise. Before starting any type of fat burning routine, the first thing you will need to do is calculate how many calories on average you have per day. I use Fitday.com  which is free to register with and offers a selection and measurement sizes of all foods. Register and begin entering everything you eat at the end of each day and make an effort not to forget things (maybe open a word document or write on a paper as you go through the day) to get accurate results. So that means carrying on your normal eating routine for a week and then using basic maths to ADD all daily calory totals and divide by 6 to get an AVERAGE DAILY CALORIES COUNT. 

The reason we divided by 6 days is because you are entitled to one 'Cheat' day a week. This does not mean you go crazy on sugars and saturated fats, but you can be more relaxed on this day. Perhaps you are going out with friends for a drink, theres enough calories in alcoholic beverages to make them take up your 'Cheat' day capacity. So feel free to eat whatever you want this day.

Once you have your daily calories, you will need to make sure you are getting in deficit at the end of the day if you want to lose weight. I would suggest reducing by around 300 calories a day totally 1800 fewer calories a week (thats like removing a days worth of eating!). NOTE: This is for individuals who are overweight and wish to lose fat and slim down while morphing their body to a more muscular shape. 

Fitday is great because it tells you what your percentage of food consumption is divided into. The three categories are FAT, CARBOHYDRATES and PROTEIN. You shoul be aiming for a total of around 10% Fats, 40% Carbs and 50% Protein. 

Here is a list of foods that you can use for your diet:


A large portion of your diet should consist of lean proteins from sources such as:

  • fish as in salmon, cod, or tuna
  • red meats as in lean ground beef and lean steaks 
  • turkey and chicken 
  • dairy products like milk, cottage cheese and low-fat yogurts
  • legumes
  • ham
  • eggs 
  • pork
  • tofu 
  • lamb 
  • Protein Shakes (A decent Whey Protein that is sugar free you can buy online these days for cheap)


About 40% of your diet should consist of various forms of carbohydrates and you can get this from foods such as:

  • oatmeal
  • fruits
  • whole grain cereal and bread
  • pasta
  • brown rice
  • vegetables like corn, broccoli and green beans
  • Snacking on pretzels
  • legumes like lima beans, kidney beans, soybeans and chick peas


You will only need about 10% of your diet intake to consist of healthy fat sources. These would include foods such as:

  • olive oil
  • almonds
  • peanuts and peanut butter
  • sunflower and safflower oils
  • avocados and walnuts


Your workout routine will consist of a mix of resistance and cardiovascular training. Ever wondered why Boxers, Sprinters, Cage Fighters look so cut and strong most of the time? That is because they cross train.

Day 1 : Cardio - Resistance Training

TreadMill: 30 minutes intervals -

5 Minute warmup at jogging pace

10 Minutes at a a higher pace (running)

Then every two minutes after raise the speed to a fast running pace for one minute then reduce back to normal running pace.

2 Minute cooldown at walking pace before stepping off treadmill.

Squats - Military Press Combo

Using just the olympic bar, do a set of 20 squats at a medium pace without breaking form. Then straight after, Military Presses for 20 reps.

Rest up to 60 seconds.

Repeat for another 5 sets this time with 15 reps totalling 6 sets. Add Increments of 2.5 kg - 5 kg per side on Squat and 1.25 kg - 2.5 kg on Military Press. 

Upright Row and Decline abdominals Combo

Perform upright rows with a medium weight for 4 sets of 10 reps

In between each set jump onto the declined abdominals bench and perform 20 sit-ups. If you lack a decline abdominal bench do flat crunches or leg raises. Repeat for a total of 4 sets.

Day 2: Chest and Triceps Burnout

Cycling machine 30 minutes - 

Choose a resistance which feels easy-ish at first but allows you to pedal at a fast rate so that you should feel the burn in your legs after 10 minutes.

Incline Chest Press: Using dumbbells, lie back on a bench and perform a set of 10 incline chest presses, then without resting, do as many pushups as you can without sacrificing form.

Rest up to 60 seconds and repeat for four more sets totalling 5

Finally, finish off with four sets of Dips, either unassisted or using the Dip Station if you cannot do them on your own yet. Do 4 sets of 10 repetitions.

Stretch your muscles on the mat before showering/heading home.

Day 3: Back Burner Workout

Stiff Leg Deadlifts and Bent Over Row combo-

Warm-up set with the bar only, 20 repetitions of each exercise

Add weight plates in increments of 5 kg to each side. Do a total of five sets of each after the warm up set. For Beginners, if incrementing by 5kg is too much, increment by 2.5kg plates every other set.


5 Sets of 10 (Use assisted Dip/Pullup station if not strong enough to finish five sets) You HAVE to finish the 5 sets, even if it means switching from unassisted to assisted.


Very Important you do not cut corners in this program.

15 Minutes on the Rowing Machine to finish off

Stretch for cooldown.

Day 4: (No Weights, Cardiovascular/Hardening)

30 Minute Run either at the gym or outside

4 x 20 Abdominal crunches either at the gym/home/outside

4 x 20 Leg Raises either at the gym/home/outside

Day 5: Arm Strengthening( Heavy Load, Low Repetitions )

Dumbbell Shoulder Press: 5 x5

Rear Lateral Raise: 3 x 10

Tricep extensions: 4 x 8

Bicep Curls (EZ BAR): 5 x 5


Coming soon on the video guide section, I will be demonstrating this workout in full and showing you that this is a great all round workout for anybody. If you have scoliosis and want to workout and lose fat, this is as great and safe method. Just remember to keep your form good at all times. Remember, functional scoliosis should NOT be an obstacle to a healthy lifestyle. Don't forget to eat the right stuff.


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