cardio workoutIf you’ve ever wondered how many calories you can burn in an hour, you’re about to be surprised.

In the past couple of weeks I’ve grown weary of people claiming they are burning 1000 calories in their cardio workouts, so I went to an exercise physiology professor to find out the truth…

Click here to find out the answer on this week’s fat burning coaching call

And we’re going to have a lil’ fun this week…I need a theme song. More on that in a moment, but first, let’s find out the truth about those people who claim to burn 1000 calories in an hour…they seem to be popping up everywhere…

Monday – Oct 13

Transformation Tip: Can you burn 1000 calories?

I asked my good friend, Dr. Stuart Phillips, Ph.D, from McMaster University…

Q: How hard would someone have to exercise to burn 1000 calories in an hour?1000

His Answer:
You’d have to work pretty hard, but it’s not impossible by any means…let’s take me for example.

I weigh 195 and if I ran at a 7 mph (~8:30 mile pace) for 60min then I’d burn about 1000 calories… I used to be able to do that, but I weighed 178 at the time!!

Q: How many people could possibly pull that off?

Answer:

Not too many perhaps 1-2%, mostly well trained runners and possibly well trained cyclists… (note if I did 60 min to burn a 1000 cal on a bike I’d have to ride pretty darn fast – 26 mph). And don’t get me started on how hard you’d have to work on an elliptical…

*************
So there you go…most people are overestimating the number of calories they burn in a workout, and frankly, I’ve shown you before that weight loss is not all about calories…

And more importantly, I DESPISE the mindset people have around this time of year where they think they can just go into the gym and burn off Thanksgiving dinners, Halloween candy bar binges, and alco-holiday drinks.

Forget that mindset. Instead, focus on doing quality workouts, such as…

Advanced Workout A – Hotel Room Workouthotel gym

Repeat the circuit 2 times the first time you try it.
In future workouts, you can repeat the circuit up to 3 times.

Y-Squat – 15 reps
1-Leg RDL – 8 reps per side
Reverse Lunge – 15 reps per side
Spiderman Pushup – 8 reps per side
1-Leg Reaching Lunge – 12 reps per side
X-Body Mountain Climber – 10 reps per side
Prone Stick-up – 8 reps
T-Pushup – 10 reps per side

Intervals – Running in Place
20 seconds running, 10 seconds recovery (very slow walking in place)
Repeat 8 times

Tuesday
30 minutes of fun activity…and now let’s look at some fasting research from the Am J Clin Nutr. 2009, “Short-term modified alternate-day fasting: a novel dietary strategy for weight loss and cardioprotection in obese adults.”

In this study, 16 obese subjects (12 women, 4 men) completed a 10-week diet study.

Weeks 1-2: Subjects followed a control diet

Weeks 3-6: Subjects did alternate day fasting (ADF) consuming 25% of energy needs on the fast day and then as much food as they wanted on the following day. The food was controlled by the researchers.

Weeks 7-10: Subjects did alternate day fasting (ADF) consuming 25% of energy needs on the fast day and then as much food as they wanted on the following day. The food was chosen by the subjects.

RESULTS:
Interestingly, the subjects stuck to the diet very well (86-89% adherence) and subjects lost an average of 1.5 pounds per week during the alternate day fasting program. Overall, they lost 12.3 pounds in 8 weeks of dieting and they dropped their body fat from 45% to 42% while lowering cholesterol and triglycerides as well.

CONCLUSION:
The researchers concluded, “These findings suggest that ADF is a viable diet option to help obese individuals lose weight and decrease CAD risk.”

Fasting, which I once thought was crazy, seems to be an acceptable way for folks to lose fat and improve their health.

I recommend Brad Pilon’s Eat Stop Eat fasting program.

Wednesday

TT Hotel Room Advanced Workout B

Repeat the circuit 2 times the first time you try it.
In future workouts, you can repeat the circuit up to 5 times.

Bulgarian Split Squat – 15 reps per sidepush up
Decline Pushup – 20 reps ===>
Y’s & T’s – 10 reps each
1-Leg Squat – 10 reps per side
Spiderman Climb – 10 reps per side

Intervals – Jumping Jacks
30 seconds jumping jacks, 30 seconds recovery (very slow walking in place)
Repeat 6 times

Thursday
30 minutes of fun activity and then vote on…

The Turbulence Training Theme Song!

In the comments section below, please tell me what the Turbulence Training theme song should be (and tell me about your favorite workout tunes as well).

Whoever gives me the best suggestion for the Turbulence Training theme song will win a 1-year Platinum TT membership!

Looking forward to your rocking suggestions!

Friday

TT Hotel Room Advanced Workout C

Repeat the circuit 2 times the first time you try it.
In future workouts, you can repeat the circuit up to 3 times.

Running in Place – 20 seconds
Chops – 12 reps per side
Grasshopper Pushup – 8 reps per side (see video below)
Y-Squat – 15 reps
Mountain Climber – 12 reps per side
Bodyweight Squat – 30 reps
Diagonal Lunge – 12 reps per side
Squat Thrusts – 10 reps

Social Support Saturday!
30 minutes of activity, and then check out this site for motivation ideas…

www.Stickk.comstickk

On that site, you’ll

1) Set your goal.
2) Set the stakes
3) Pick referee
4) And go!

Sunday – Plan, Shop & Prepare
30 minutes activity and then plan, shop, & prepare…

Here are my 5 fat loss nutrition rules to help you…

1) Have a big green salad everyday big-salad
My “Big Boy” salads consist of spinach, broccoli, peppers, mushrooms, onion, avocado, black beans and salsa, and I have a variation of that everyday – usually before or after I workout.

2) Have an apple per day
Red delicious or Granny Smith, I usually have my daily apple before noon…although often I’ll have a second one after my workout.

3) Drink lots of water and at least 1 cup of Green Tea
I probably drink over 3 liters of cold water per day, as well as at least 1 cup of Green Tea with breakfast.

4) Eat at least 10 servings of fruits and vegetables per day.
This will help fill you up and it’s just plain healthy. You’ll feel amazing when you start eating a whole-foods nutrition plan.

5) Have at least 2 ounces of raw nuts per day.
On a given day, I’ll eat almonds, walnuts, almond butter, and even pecans, sunflower seeds, and peanut butter. Don’t be afraid of nuts, research shows they do NOT make you fat.

For more nutrition tips on eating more vegetables, get help from Kardena’s Kitchen here.10vfnte_ebook_4

Next week!
Special gifts for men and women
New cardio & diet research

Stay strong,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training

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Craig Ballantyne

Craig Ballantyne is the author of The Perfect Day Formula: How to Own the Day and Control Your Life. Craig has been a contributor to Men's Health magazine for over 17 years. Today he teaches his gift high-performing entrepreneurs how to squeeze more out of their days, increase their income, and make more quality time for their families in his Perfect Life Workshop and Work-Life Mastery programs. Craig used his own advice to overcome crippling anxiety attacks in 2006, and he'll teach you his 5 Pillars of Success so you can increase your income, decrease your work time, and live the life of your dreams. Learn more about Craig at craigballantyne.com

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