PoloTech Strength

The groundbreaking PoloTech Shirt tracks key biometric data—heart rate, breathing depth and balance, calories burned, and more—and streams it directly to your iPhone. It’s a major advance in wearable technology, made even more powerful by the PoloTech App, which features three exclusive workouts that adapt, in real time, to data captured by the PoloTech Shirt. It’s like having a personal trainer in the palm of your hand, and it’s only available with the PoloTech Shirt.

To help you get the most out of the App’s three workouts—which focus on strength, cardio and agility—we’ve put together three 21-day plans, pulling from each of those workouts and offering tips on what to eat and when. (For more, check out “ PoloTech Cardio ” and “ PoloTech Agility .”)

The PoloTech Strength workout pushes your muscles to their limit, inspiring rapid growth in both size and strength. You’ll be lifting slow (for 30-second periods), lifting heavy (when directed) and taking 45-second rest periods after each set. This will allow for ample recovery time so each set generates maximum power and growth. Alternate the PoloTech Strength workout with the cardio and agility workouts—in the 21-day plan prescribed below—and you’ll see impressive gains in just three weeks.

What you'll need:
For the strength workout, all you need are dumbbells and a bench. For cardio and agility, you’ll need a space to jump around, and some dumbbells.

Why it works:
For strength, each exercise is hyperfocused on one muscle group—arms, for example, then legs, chest or back—using complex movements to ensure every single muscle fiber is activated. Our lifts will primarily consist of big, multijoint, compound movements to activate more of the body, boost testosterone and accelerate growth. (The cardio and agility workouts focus more on fast feet and a pumping heart.) As always, for each workout, take a break if you feel dizzy or faint. But if not, keep going.

Push score:
In addition to breathing depth, heart rate and other key biometric data, the PoloTech Shirt tracks overall effort, or “push” score. Watch the screen throughout the circuit to track how hard you’re pushing.

Use this list as your go-to menu to gain muscle without fat. It’s all about a healthy balance—protein is the main ingredient of muscle tissue, carbs power your workouts and prevent muscle breakdown, and fat supports hormones like testosterone that help muscles grow.

The following are the healthiest sources of each nutrient.

Proteins: Lean meat (any kind), including chicken, beef and turkey; fish and seafood; eggs; protein powder.
Carbs: Potatoes; sweet potatoes; rice; fruit. (We’ve excluded most grains. Grains such as oats and wheat contain compounds that make them difficult to digest for many people and can cause stomach upset and bloating. However, if you feel you do fine on these foods, you’re welcome to consume them in small doses, but make starches such as potatoes and rice your main carb sources. Green vegetables, on the other hand, should be consumed liberally because of their very low caloric value.)
Fats: Most of your fat intake should come as a by-product of your protein foods. For instance, egg yolks contain protein and fat, as do even the leanest cuts of beef. However, if you need extra fat to hit your allotment for the day, you can pick from this list of foods: avocado; nuts (all kinds); seeds (all kinds); oils (including olive and coconut).