7-Day Fat Loss Guide
Had a great time in Mexico last week, and now I’m off to LA to a Richard Branson charity event AND a trip to Bill Phillips’ house. He’s the originator of the modern-day Transformation Contest, and I interviewed Bill a couple of months ago.
I’ll be hanging out with a bunch of fitness folks too, like Mike Geary, Joel Marion, Vince Del Monte, Isabel De Los Rios, and John Romaniello.
So I will bring back some awesome transformation secrets.
Click here to listen to the call…
Now let’s get into the TT Workout and tips…
Monday – Nov 15th
Transformation Tip of the Week
“In the confrontation between the stream and the rock, the stream always wins; not through strength, but through persistence.” – Buddha…….Never give up!
Plus I want to share with you…
Kekich Credo #84 – “Nobody gets old by surprise.”…You can dramatically change yourself in just 12 weeks…in just 0.3% of your life – or LESS.
Proven here => Check out the 6-week Transformation Contest Results
Upper Back Workout Tips
The Top Upper Back Exercises For Muscle Mass
Deadlift
BB Row
DB Row
Seated Row
Pullups
Bodyweight Row
Tuesday
Get 30 minutes of fun activity – now grab a Green Tea and do this week’s research review.
Reference:
Obesity (Silver Spring). 2010 Sep 16. The Effects of Consuming Frequent, Higher Protein Meals on Appetite and Satiety During Weight Loss in Overweight/Obese Men.
Researchers from The University of Missouri and Purdue University studied 27 overweight/obese men (age 47; BMI 31.5). Subjects were randomized to groups for 12 weeks that consumed an energy-restriction diet (i.e., 750 kcal/day below daily energy need) as either
a) higher protein (HP, 25% of energy as protein, n = 14)
b) normal protein (NP, 14% of energy as protein, n = 13)
I.e. For the HP group, a 2000 calorie diet would give 500 calories from protein (125 grams of protein)
I.e. For the NP group, a 2000 calorie diet would give 280 calories from protein (70 grams of protein)
Plus, at week 7, subjects consumed their food 3 times per day (3-EO; every 5 h) or 6 times per day (6-EO; every 2 h), in randomized order, for 3 consecutive days and appetite and fullness were studied every waking hour on the third day of each pattern.
Results:
The HP group experienced greater fullness throughout the day vs. NP.
When compared to NP, the HP group experienced lower late-night desire to eat and preoccupation with thoughts of food.
Within groups, the 3 vs. 6-EO patterns did not influence daily hunger, fullness, desire to eat, or preoccupation with thoughts of food.
The 3-EO pattern led to greater evening and late-night fullness vs. 6-EO but only within the HP group (P < 0.005).
Conclusions:
Collectively, these data support the consumption of HP intake, but not greater eating frequency, for improved appetite control and satiety in overweight/obese men during energy restriction-induced weight loss.
Wednesday Workout Tip
Use unique upper back exercises to work your rhomboids and scapular stability…this will help you with posture and reduce risk of rotator cuff injury.
Bat Wings
Stickups
Prone Stickups
Arm Crosses
Personal Trainer Tip Thursday
Do 30 minutes of fun activity…
Trainers should have a Workout Checklist
Stop having useless conversations about what was on TV last night or about the weather. If I had a dollar for every time I had to listen to that I would have a lot of money – enough to buy Bally the Dog some amazing dog treats and plenty of peanut butter.
But that kind of talk is useless and training conversation should not revolve around what was on TV last night or the weather.
You should be focused on the client and on knowing everything about them that is going to allow you to have an amazing training session with them, such as:
- Their energy level
- How much sleep they got
- Their emotional state
- Their nutrition in the last 24 hours or over the weekend
- Their physical fitness level
- Any new injuries
- And anything that you need to know before you get into the training session.
Make a checklist to make sure you go through every single one of these important topics.
Facebook Friday
Q: Could you recommend any new exercises to build separation in the chest?
Answer:
You simply need to build more chest muscle. I would work on dumbbell chest presses and db incline presses, using a variety of tempos and using bodybuilder methods like squeezing the muscle at the top of the movement. But make sure you do an equal amount of rowing exercise for each chest press.
Social Support Saturday!
30 minutes of fun activity…
“Unless you change how you are,you will always have what you’ve got.” – Jim Rohn
Here are 5 books that I guarantee you will change how you are.
Happiness – Tony Hsieh
The Last Lecture – Randy Pausch
Bringing out the best in people – Aubrey Daniels
Man’s Search for Meaning – Frankl
The Golden ticket – Brendan Bouchard
Sunday – Plan, Shop & Prepare
30 minutes activity and plan, shop, & prepare
Reference:
Am J Clin Nutr 91: 1342-1347, 2010. Does hunger and satiety drive eating anymore? Increasing eating occasions and decreasing time between eating occasions in the United States
Researchers from the University of North Carolina studied meal frequency trends in US children and adults using cross-sectional studies of 1977 to 1978, 1994 to 1998, and 2003 to 2006 in 28,404 children (2–18 y of age) and 36,846 adults (19 y of age).
Results:
The number of Eating Occasions increased over the previous 30 y among all ages.
Energy intake, particularly from snacking, increased for both groups in all percentiles of the distribution.
The time between EOs decreased by 1 h for adults and children (to 3.0 and
3.5 h in 2003–2006, respectively).
Of great concern, the percentage of snacking occasions that consisted of beverages only increased considerably among children.
Conclusions:
US children and adults are consuming foods more frequently throughout the day than they did 30 y ago.
Next week!
Training Tips – To increase workout intensity
Research Review – How often should you weigh yourself?
Personal Training RR – Truth About Supervised Training
Nutrition – 3 Simple Nutrition Tips to Stop Overeating
Books – 5 Business Books for Building Your Team & Vision