7-Day Fat Loss Guide

I’m hanging out with a select group of personal trainers down in Las Vegas this weekend, but sticking to my workouts and nutrition.

However, last week, the #1 diet rule was broken…and that rule is, “If it’s in your house, you’re going to eat it.”

You see, I was dropping off my dog Bally at my Mom’s house (so she could watch him while I was gone), and she had a box of chocolate covered almonds laying out. And I ate it. Half on Saturday while watching the Bourne Supremacy, and then the other half on Sunday.

And in other – sad – news, my ol’ Maxima car died. It’s done. No longer road-worthy. Time for something new. But that’s another story…today, we need to look at your 7-day fat loss guide.

Click here to listen to the call…

Let’s get started with…

Monday – Jan 31st

Transformation Tip of the Week:
“If you diligently and successfully apply each concept…and you continue to push in a consistent direction…accumulating momentum step by step and turn by turn, you will eventually reach breakthrough. It might not happen today, or tomorrow, or next week…But it WILL happen.” – Jim Collins, “Good to Great”. Yes, it is a business book, but this quote applies to everything you do.

Training Tips

My current workout

Workout A
I start out with an extensive warm-up, including weird exercises like Bird Dog with Leg Abduction, Duck Unders, Cossack Lunges, Planks, and Side Planks. Then into heavy lifting…

1) Squat (work up to 3 RM) OR Front Squat (3×15) –  I alternate between heavy squats and front squats each week.

2A) GHR (3 sets)
2B) Planks or Rollouts (3 sets)

3A) DB Reverse Lunge (3×15) or Reverve Sled Drag
3B) GM (3×12)

Tuesday
•    Get 30 minutes of fun activity – now grab a Green Tea and do this week’s research review.

Reference:
Acute Responses to High-Intensity Intermittent Exercise in CHD Patients. Medicine & Science in Sports & Exercise. February 2011 – Volume 43 – Issue 2 – pp 211-217

Researchers compared high-intensity interval exercise (HIIE) protocol against moderate-intensity continuous exercise (MICE) in patients with CHD.

20 patients, all with stable CHD (19 males and 1 female, 62 ± 11 yr) performed:

a) one session of intense interval training – 15-s intervals at 100% of peak power output (PPO) and 15-s passive recovery intervals
b) one session of cardio at 70% intensity…standardized to burn the same # of calories

RESULTS:
All participants preferred the HIIE mainly because the perceived exertion measured by the Borg scale was lower (P < 0.05).

Neither group suffered from any exercise-induced myocardial injury in our patients.

Researchers concluded…
Intense interval training is well tolerated and is more efficient for CHD patients.

Wednesday Workout Tip

My Workout B

I start with an extensive upper body warmup, including Stick-ups, External Rotations, WYT’s, and Med Ball Throws. Then the heavy lifting…

1A) Rack Lockout (2×2-3) + 1 set of Bench Press (8 reps)
1B) Narrow-grip Seated Row (3×8)

2A) Pushups (3xMax-2)
2B) Pullup (3×12)

3A) Triceps (3×15)
3B) DB Hammer Curl (3×6)
3C) Tubing Rotator Cuff (3×10)

Trainer Thursday
•    Do 30 minutes of fun activity…

A mistake I see is putting all clients through bodybuilding type routines, especially if the trainer got the bodybuilding routine out of a magazine. It’s kind of hard to understand how a trainer would charge someone money to use a workout that they cut out of Muscle and Fitness Magazine. That just doesn’t make sense.

It’s also disappointing to see trainers using bodybuilding routines with overweight women. An overweight woman doesn’t need to do dumbbell presses, pec flies, triceps kickbacks, upright rows, and triceps pressdowns all in one workout.

Fat loss clients don’t need six isolation exercises per workout, so toss the crunches and the arm workouts. Toss anything that only a bodybuilder getting on stage for the Olympia would need.

Facebook Friday

Question: I need a replacement for the stability ball exercises (leg curls, jackknife, roll outs, and back extension) as I don’t yet own a stability ball.

Answer:
In a perfect world, we’d have you get a ball, but…

Leg curls can be replaced by somewhat similar exercises such as reverse lunges or bulgarian split squats or even 1-leg lying hip extensions or lying 2-leg hip extensions with both feet on a bench or stool (that last one would be the most direct replacement…you should really feel it in your hamstrings).

Let me know if you need any replacements for any other exercises. I have a few vids on youtube with bodyweight exercises only for more “office workouts”.

Here’s one called “hotel room workouts

Here’s another called circuit training that is bodyweight only

Social Support Saturday!
•    30 minutes of fun activity…

Reference:
Better with a Buddy: Influence of Best Friends on Children’s Physical Activity. Medicine & Science in Sports & Exercise: February 2011 – Volume 43 – Issue 2 – pp 259-265.

UK researchers wanted to test the influence of friends on physical activity level of 10-11 year old kids.

Over 472 kids were surveyed on their activity level and that of their best friend.

Results:
For girls, mean MVPA was associated with frequency of activity of the best friend (P ≤ 0.02 for all categories) and engaging in physical activity at home or in the neighborhood (t = 2.27, P = 0.030), with similar patterns for mean CPM.

Boys’ mean MVPA was associated with their best friend’s mean MVPA (t = 3.68, P = 0.001) and being active at home or in the local neighborhood (t = 2.52, P = 0.017).

Conclusions:
Boys who have active friends spend more minutes in MVPA.

Girls who frequently take part in physical activity with their best friend obtain higher levels of physical activity.

Boys and girls who take part in physical activity with their best friend at home or in the neighborhood where they live engage in higher levels of physical activity.

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

Watch out for the new Starbucks Trenta
•    32 oz – double the size of a Grande
•    Holds more than the human stomach
•    200 more calories than regular drink

Next week!

•    Training Tips – The Rest of My Current Workout
•    Research Review – Workplace Weight Loss
•    Nutrition – Pre-Workout Nutrition

  • Andy

    Craig,

    Do you have a good and quick total-body stretching routine?

    • Each TT program includes total body stretching. Thanks!

  • I like your Wednesday workout tips. Thank you for sharing all of the tips though, it seems to be rather comprehensive fat loss plan.