Are you on a Detox Diet? Everyone here in Toronto seems to be…
One of my former clients does a 7-day detox, where he cuts out all alcohol, caffeine, sugar, and refined carbohydrates – while taking supplements to help “detoxify” the liver and kidneys.
I don’t mind this client doing this, because he is a model client and follows a very healthy lifestyle all year round.
Is the detox going to significantly improve his health?
No, not really. And while most detox programs aren’t dangerous, a 7-day detox won’t reverse a poor lifestyle.
Detox diets might even help kick-start your weight loss by getting you to move to some better habits, but they are not a long-term fix for health or fat loss.
Here`s a better 7-day plan to follow all year round for fat loss.
Day 1 – TT Workout A
Three days per week you are going to do a Turbulence Training workout.
In general, you should stick to total-body workouts, for example:
1A) Barbell or Dumbbell (DB) Squat – 8 reps
1B) Pushups or DB Chest Press – 8 reps
Rest 1 minute and repeat 2 more times.
2A) DB Split Squat or Bodyweight Bulgarian Split Squat – 8 reps per side
2B) Stability Ball Plank or Regular Plank – 30 to 60 seconds
Rest 1 minute and repeat 2 more times.
3A) Bodyweight Row or DB Row – 12 reps
3B) Side Plank or X-Body Mountain Climber – 30 seconds or 8 reps per side
Followed by 15 minutes of interval training and static stretching.
(Make sure to do a bodyweight circuit warm-up before the workout, too.)
And if you want more TT workouts, I’ve set up a special page that gives
you over 67% off a 1-year Platinum TT Membership
You’ll get professionally designed workouts, plus the ability to ask me all of your diet and exercise questions, AND proven diet plans – all to help you lose fat.
Day 2 – Stay Active on Your Off Day
Between Turbulence Training workouts, take a day off from the gym.
On your off days, your exercise requirement is just 30 minutes of fun activity. It can be recreational activity with your family, or moderate-intensity sports, easy bodyweight exercises, or even moderate-intensity yoga. Just stay off the couch for at least 30 minutes on your off day.
In addition, you need to clean out your cupboards and get the junk out of the pantry. Do NOT be afraid to throw out food – if it’s junk food, it’s better in the trash bin than in your fat cells.
After you have cleaned up, prepare a healthy shopping list. Complete a 7-day food entry and identify your trouble spots. Then organize your shopping list to provide solutions to your nutrition problems.
Day 3 – TT Workout B plus Bodyweight Intervals
In today’s Turbulence Training workout, choose an alternative form of interval cardio for this workout.
If you are advanced, try some of the bodyweight circuits in place of running or cycling intervals.
To do bodyweight circuits, pick 3 lower body and 3 upper body exercises, and alternate between them. Do 10 reps of a lower body exercise, then 10 reps of an upper body exercise, and so on.
Bodyweight Squat – 15 reps
Close-Grip Pushup – 10 reps
Prisoner Lunge – 8 reps per side
Bodyweight Row – 8 reps
Jumping Jacks – 30 seconds
Spiderman Climb – 8 reps per side
Rest 1 minute and go through the circuit 2-3 more times.
Day 4 – Baby Step Improvements for Nutrition
Another off-day from the gym (whether you train at a mega-gym or in the comfort of your own home gym).
Choose an activity and have at least 30 minutes of fun. Yoga is great as well, to help reduce work-related stress.
In addition, let’s make one more nutrition change. Today, I want you to eat one new fruit and one new vegetable. If you aren’t already eating grapefruit, try one today and see how it helps fill
you up because it contains a lot of soluble fiber called pectin.
Add a new vegetable, such as steamed asparagus or broccoli to your dinner.
Day 5 – TT Workout C
Do your last Turbulence Training workout of the week today. I always like to slip in an extra superset on the last workout of the week. Pick your favorite biceps and triceps exercises and do them
back to back for 3 supersets of 8 reps each.
Inject even more fun into your training & reward yourself for all of your hard work.
Day 6 – Get Social Support
For most of you, this will be the weekend. That means you should have extra time to check in with your social support group.
So why not meet up with a friend that is also trying to lose fat and/or build muscle and talk about what is working for you and where you are struggling. Its your fat loss mastermind group!
As part of your meeting, choose a fun activity that you both want to do for at least 30 minutes. Make this activity-based meeting a regular habit on the weekend.
If you don`t have social support in person, then join us on the TT Member Forum where you`ll get support from all over the world.
Day 7 – Plan, Shop & Prepare for the Week Ahead
Get an early start on the day with 30 minutes of a fun activity – and yes, walking around shopping can count towards your 30 minutes of activity – and then prepare your meals for the rest of the week.
Plan, shop, & prepare for the week ahead. Make sure to include 1 new fruit and 1 new vegetable on your grocery list.
Getting this done early allows you to spend the rest of the day outdoors, or going to church and socializing with friends after, or spending the better part of the day with your family.
Remember that Turbulence Training is all about creating the optimal fat loss lifestyle – giving you more fat loss results in less workout time while freeing up your life to spend doing the things
you love with the people you love in the body that you love!
With the TT Platinum Membership, you’ll get access to EVERY TT for Fat Loss Workout, Meatheads Program, Bodyweight Manual, and Workout Challenge I have created for you.
Instead of investing the full price of $297 for the year, I’ve rolled it back for a New Year’s special of only $95 (the original TT member’s investment from when the site started in 2003).
Plus, you’ll have a full year of access to the forum where you can ask me any question you’d like AND you’ll get the power of social support and accountability that you need to finally lose fat.
To your success,
Craig Ballantyne, CSCS, MS
Creator, Turbulence Training Member`s Area