Hang Time (Reflowable Format)

FOREWORD

by Superstar Trainer Dan Roberts

I began coaching over 25 years ago, and since then the fitness industry has grown like wild fire. Every day there are new coaches, new ideas, new products, and new diets. It can be so overwhelming for the public to really know how best to optimize results, how best to eat, how best to train, and who best to listen to.

Gavin is a credit to the industry, a trainer who cuts through the fluff with a no-nonsense attitude that delivers results.

My personal philosophies surrounding health, fitness and wellness have been built on decades working with professional athletes. In more recent years I’ve worked with a plethora of Victoria’s Secret models and Hollywood stars.

A big chunk of my time is spent educating and certifying personal trainers via my courses, workshops and qualifications in London and from my travels around the world.

From the thousands of trainers I have worked with, Gavin truly stands out. I first knew of him from his work at the prestigious Bisham Abbey National Sport Centre in Berkshire, England. He is truly a rare breed of coach that understands movement, function, performance, health and nutrition in all its interconnected complexities.

In my expert opinion, Hang Time is by far the best suspension-training program you can buy. You will get strong the right way; i.e. from the inside out. The workouts are well balanced, functional and encompass every plane of movement; i.e. three-dimensional.

The 28-day program is intelligently designed, and the wisdom Gavin has gained from creating workouts for 1000s of clients over the years is evident on every page.

From having the pleasure of knowing and working with Gavin personally, I can assure you that his attention to detail, integrity, motivating mantra of controlled aggression and his 360-degree health and fitness philosophy shine through within Hang Time.

My advice is stick to the program exactly, every rep, every rest. Every detail in the workouts he has written for reason.

I have found the morning rituals particularly useful and I’m sure you will too.

Enjoy…

Dan Roberts

Strength and Conditioning Coach

Creator of Methodology X™

CEO – Dan Roberts Group

London, UK

ACKNOWLEDGMENTS

Huge thanks to my great friend Guy Bordoni in Singapore.

Big thanks as always to my Mum, Dad, Brother and Michele for their unconditional love and support.

Thanks also to Paul, Greg, Marc, Alex and Teky, whose support was invaluable – certainly during the Bangkok incident.

To ALL of my clients for their unwavering dedication and devotion with their own training and commitment over the years. You are collectively the reason I push boundaries and you have all given me immense job satisfaction over the years through the results you have achieved. In doing so, you all continue to inspire me to want to help others achieve their dreams and goals of living healthier, stronger and more capable lives.

Thanks and appreciation go to my friend and superstar celebrity trainer Dan Roberts for writing the incredible foreword for this book.

I would like to say thank you to my friend and web designer at Onevent, Jonty, for giving up his time to take the photos you see and to Haida who promptly updates my website whenever I ask.

Thanks also goes to my friend Paul Foster who has always helped promote my training and nutritional philosophies in Singapore. BIG thanks to the management and staff at Triple Fit Gym who allowed us to use their studio for our Hang Time photo shoot – thanks Wilfred, Dexter and Darren.

Thanks to everyone at Singapore Press Holdings (SPH), Kiss92fm’s Maddy Barber, Jason Johnson and Arnold Gay for regularly inviting me onto their morning show. This opportunity gave me an excellent platform for morning discussions on health, fitness, nutrition and lifestyle factors with listeners across Singapore. I am very fortunate to have a great friend in Cheryl Miles, she is the reason I got to speak on two of Singapore’s most popular radio stations.

Lastly, massive thanks to the amazing Laila White, the personification of beauty and resilience inside and out. A highly respected trainer and inspiration to me personally, who kindly agreed to be featured.

I have always been bold with my opinions through formulating new training programs. I think innovation is the best way to push boundaries, setting the personal training bar higher. I have always strived to be a results orientated trainer.

Sometimes being in the right place at the right times helps too.

I am indebted to all the influential people around the world I have met.

Do LIKE our Hang Time. Facebook page. Please spread the word and join the revolution! We’d love to hear your comments and see your photos to share with others all of your amazing transformations!

I sincerely hope everyone finds Hang Time fun, challenging, diverse and of course, enjoyable.

Yours in good health,

Gavin

Hang Time Anyone, Anywhere, Anytime and Any Ability

DISCLAIMER

Please be advised that the opinions and training methods contained within this book are based on the author’s recommendations and may not be entirely suitable for everyone.

Individuals with chronic disease, acute illness or any other underlying medical conditions and/or injuries are strictly not recommended to undertake this program.

The author advises ALL participants they should be in good health and free from injury due to the intensive nature of the program.

The advice of a doctor or medical practitioner is strongly recommended before beginning any new exercise program if you are at all concerned about the state of your health, wellbeing or even your ability to take part or perform this program.

This program is not advised for pregnant women beyond their first trimester.

It is also not recommended for individuals taking prescribed medications or for those who have any history of the following health conditions: high or low blood pressure, pulmonary or cardiac problems, asthma or circulatory problems as well as anyone with pre-disposed medical or hereditary conditions that require regular medical intervention.

As a precautionary measure this program is not advised for individuals who in the last 6 months have suffered serious injury, physical traumas, surgical procedures or who are currently under physical therapy or rehabilitation.

Permission must be granted from a medical practitioner if you are receiving medical care or taking prescribed or un-prescribed medication. Permission must also be granted from a parent or guardian if you are under 16 years of age. Due to the rigorous demands, this program is not recommended for anyone over the age of 65 years.

Those under the influence of any drugs, controlled substances or alcohol must not take part in this program for their own safety and for the safety of individuals around them.

The author expects participants are in good physical health and assumes no liability or responsibility for accidental or unfortunate occurrences (physical or mental) sustained during the program.

Please be sure to abide by ALL safety factors concerning equipment and awareness of environment both prior to and during all workouts.

CONTENTS

FOREWORD

ACKNOWLEDGMENTS

DISCLAIMER

AN INTRODUCTION TO HANG TIME

WHY HANG TIME?

THE PREMISE FOR HANG TIME

WHAT YOU NEED TO DO BEFORE STARTING THE PROGRAM

THE HANG TIME WORKOUT PROTOCOL

7 X PHASES OF PROGRESSION

THE DAILY WORKOUT PROTOCOL

28 DAYS = 700 SETS OF 140 EXERCISES

S M A R T GOAL SETTING

CREATING HARDER EXERCISE VARIATIONS

ASCENDING PHASES OF DIFFICULTY

CHANGING THE EXERCISES TO SUIT YOUR ABILITY

TRAIN WITH INTENSITY

GET READY TO START HANG TIME

10 GOLDEN RULES FOR HANG TIME

HANG TIME DAILY RITUAL

METABOLIC BOOSTERS

WARM UP RITUAL

COOL DOWN RITUAL

HANG TIME – DAILY CHECK LIST

BREAKING THE FAT LOSS CODE

KNOWING WHAT TO DO VS DOING WHAT YOU KNOW

CHICKEN OR EGG – DIET OR EXERCISE

BURN 500 % MORE CALORIES DURING YOUR WORKOUTS

BEST WAYS TO REDUCE BODY-FAT LEVELS

FAT LOSS SECRETS

COMBINING DIFFERENT TRAINING TECHNIQUES HELPS BURN FAT

EFFECTIVE HEART-RATE TRAINING

PERPETUAL STIMULATION GETS YOU IN SHAPE

NUTRIENT

TIMING

NUTRITIONAL TIPS TO BLAST FAT

WHAT IF YOU ARE A