I’ll be doing my workouts there on Friday morning and Monday morning, and taking Saturday and Sunday off – except for some stretching.
Now let’s help you lose fat…
Now let’s get into the TT Workout and tips…
Monday – Oct 18th
Transformation Tip of the Week sponsored by Daily Inspirational Quotes:
“When you focus on you failures you become a person of reasons. When you hang onto your successes and build on them you become a person of results.” – Jordan Belfort
Don’t quit. You can do it. I believe in you. Take the mistakes from the past and burn them. Focus only on what you can achieve in the future.
How to burn 1000 calories (or more)
According to Men’s Health magazine:
67 minutes of jump rope burns 920 calories
2 hours of chopping wood burns 1500 calories in a large tuna melt sub from Quiznos
2 hours of backpacking burns the 1000 calories of Romano’s macaroni grill chicken pasta
And according to a random website, it would take a 200 pound guy over 70 minutes on the elliptical machine or 2 hours of hard landscaping to burn 1000 calories. Boring. I’ll take the wood chopping any day.
Get 30 minutes of fun activity – now grab a Green Tea and do this week’s research review.
Obesity (Silver Spring). 2009. Web-based Weight Loss in Primary Care: A Randomized Controlled Trial. Bennett GG, Herring SJ, Puleo E, Stein EK, Emmons KM, Gillman MW.
Researchers from the Harvard School of Public Health studied 101 obese patients who used comprehensive website that taught a moderate-intensity weight loss approach.
Patients also participated in four (two in-person and two telephonic) counseling sessions with a health coach.
Greater weight loss at 3 months (-2.56 kg) compared to usual care (0.28 +/- 1.87 kg).
High rates of participant retention (84%) and website utilization were observed, and the greatest weight loss found among those with a high frequency of website logins.
Web based fat loss works, and the more often someone logs into a fat loss website, the better results they get.
Workout Tip Wednesday
“Do ONE strength exercise before metabolic resistance training.”
I was hanging out with a world-class powerlifter on Friday night. He literally squats 1000 pounds, but there are a lot of similarities between our training. The main difference is that they do one main strength exercise before they get into supersets. So if you want to improve a particular exercise, do it first with extra rest, lower reps (6 per set), and straight sets (or paired with an easy non-competing move).
Do 30 minutes of fun activity…
Q: Which of your workouts would you recommend for a mountain biker?
Depends on how much the person mountain bikes, I’d use something basic like squats once per week plus some bodyweight exercises (3-4 for a total body workout) and then another day later in the week of a dumbbell lunge or stepup and more bodyweight exercises (3-4 for a total body workout). I can’t think of which specific TT workout would do that…if you have the main manual, use TT2K3 or TT 2k4.
More fitness qna…
Q: hey craig, for the past 8 weeks I’ve been using turbulence training for fatloss. Is it possible to increase strength without being on a muscle building diet/routine? Is there an amount of reps that is better suited for strength gains?
Yes, you can gain strength without getting bigger. The lower the reps, the heavier the weight, the more strength you will build. To be safe, if you are using 8 reps per set now, increase the weight by 5% and drop the reps to 6.
Even older dudes can get stronger!
The effect of strength training and short-term detraining on maximum force and the rate of force development of older men. European Journal of Applied Physiology.
Australian researchers studied 24 older men (70–80 years) were randomly assigned to a ST group (n = 12) and C group (control, n = 12).
Training consisted of three sets of six to ten repetitions on an incline squat at 70–90% of one repetition maximum three times per week for 16 weeks followed by 4 weeks of detraining.
Training increased RFD, upper leg muscle mass and strength above pre-training values (90% strength increase!).
After 4 weeks detraining all neuromuscular variables were significantly (P < 0.05) lower than after 16 weeks training but remained significantly (P < 0.05) higher than pre-training levels.
Resistance exercise should be performed on a regular basis to maintain training adaptations.
Social Support Saturday!
30 minutes of fun activity…and now, let’s go to the November Issue of Men’s Health to ask the common question, “Will my skin return to normal after I lose weight?”
They asked this question to a doctor from the Mayo Clinic, and he said,
“If you weighed 30% more for 5 years or longer, than surgery is probably the best option,” according to Dr. Galen Perdikis, MD, Mayo Clinic. Otherwise, give your skin 6-12 months to tighten.
Sunday – Plan, Shop & Prepare
30 minutes activity and plan, shop, & prepare
Now for 2 international nutrition studies from the November issue of Men’s Health magazine.
In a Swedish study, one group of men snacked on 1360 calories of non-chocolate candy every day for two weeks straight while another group ate the same amount of peanuts. Surprisingly, only the candy group gained weight and increased their waist size. There were no changes in the peanut group.
According to a study of 25,000 japanese men that was published in Preventative Medicine, drinking 1 cup or more per day of Green Tea helps prevent tooth loss.
TT Workout – My Current Workout
Research Review – Superset Research