Holl: It was time that I shared this exercise methodology

A NEW FORM of training is sweeping the UAE and we were wondering, are you onboard? Because as far as we can tell the 6D method looks like one of the toughest workouts around, which could also yield one of the best payoffs (600 calories in 30 minutes) - perfect for this time of year when we all need to turn over a new leaf.
An innovation of Fitness Firsts' in-house experts headed by British trainer and Head of Fitness and Business Development Alan Holl, 6D is a 30-minute HIIT programme based on six dimensions of fitness: move, lift, core, burn, function and recover using six different stations focusing on particular movements intended to drive the heart-rate up and target specific muscle groups. You work for 45 seconds and rest for 15 seconds, rotating from station to station over a 30-minute long class. 6D aims to increase endurance and bring about fast results compared to other regimes. It's high-octane in order for you to shed those pounds and sculpt bodies as each class is said to burn up to 600 calories. And don't think there's any slacking off time. During your session you'll be linked to the gym's MYZONE technology, an application which gives live feedback including calories burned, heart rate and how long you've got left to go.
We had a word with Alan to find out more about 6D.
 
How do you explain this work out to people who haven't heard about it?
6D is a fun, functional class in our freestyle area to achieve amazing results.

How long have you been doing it and what benefits have you witnessed?
I have been working out like this for a very long time and it was time that I shared this exercise methodology with our members so they can reap the benefits such as increased muscle tone, decreased fat percentage and all round well-being. It helps me to be more alert and productive at work as well as active in my personal life.

Can anyone do 6D training? Do you already need to be pretty fit?
Absolutely, 6D is for everyone! Every exercise within the 6D program has a progression and regression stage, therefore making it suitable for all levels in terms of age, fitness levels and gender.

How many times a week should you do this exercise and how does the MYZONE feedback help?
Ideally three times a week but it can also be a supplement to your other workouts, such as any other group exercise class as well as your own cardio, etc.
MYZONE helps to record your workout efforts making them measurable, trackable and easier to review the results and progress. It also helps you to control the effort you put into a workout, making it both efficient and effective.

How big are the groups? Are they mixed or single gender and are there different ability levels?
Groups can range from six to 20 led by a specialist 6D coach. It is often mixed but it depends on our club sizes.

As a fitness professional, what New Year's resolution do you most recommend people take on to lose weight?
Set realistic goals, have a start point which is measurable using in-body analysis, make sure that you approach your goals slowly and sustainably, and have a focused nutritional plan to reach your desired goal and to effectively substitute your training plan. Stay away from fad diets and set a nutritional and balanced meal plan.
Alan's diet
Nutrition is the most important element of any body composition goal. I focus on my nutrition six days a week and I cheat on the 7th day. Water intake is crucial so I try to drink at least two litres a day. Focus on the intake of good fats such as avocado, butter, olive oil, coconut oil.
Alan's fitness tips
. Set monthly goals and short term goals and track your workouts. Make sure you give yourself some rest and recovery time.
. Try and do at least three resistance sessions a week
. Try and do two group exercise sessions a week such 6D, TUFF (The Ultimate Fitness Firster).
. I review my training and goals on a weekly basis using MYZONE and try to beat my previous achievement.
david@khaleejtimes.com