Transformation #9 Kick-off Fat Loss Call
Let the games begin! Turbulence Training Transformation Contest #9 has started!
=> Click here for the rules and info on how to submit your entry
Remember, there are both 6-week and 12-week contests. You can enter both. And you don’t have to be a TT member to join…anyone can enter! However, I will say that most winners tend to use the Turbulence Training forum for social support.
In this week’s fat loss guide, we discuss the perfect TT workout, the transformation mindset, and muscle-building research…
=> Click here to listen to the call
Now let’s get into the TT Workout and tips…
Monday – Sept 6th
Transformation Tip of the Week sponsored by my motivational quotes website:
You must have a clear and concise personal philosophy about what you are willing to do and not willing to do. You must be clear in your own mind about your goals. You must know what you are willing to do to succeed. And you must have a clear understanding about the consequences of your actions. When you have this clear foundation for your behaviors, then you will have a blueprint for success.
Next…in our workout section, let’s review the “perfect workout template” I told you about last week. Here’s one of my programs that fits the plan.
Start with the total-body mobility warm-up:
1) Bodyweight Squat – 10 reps
2) Leg Swing – 12 reps per side
3) Lateral Lunge – 6 reps per side
4) Prone Stick-up – 8 reps
5) Close-Grip Pushup – 10 reps
6) 1-Leg RDL – 8 reps per side
7) Psoas Stretch – 30 second hold per side
8] Chest Stretch – 30 second hold per side
Follow that with Specific Warm-up Sets
Do one set of 1A and do 1 jump.
Do one set of 1B with 50% of the regular weight and do 5 reps.
Do one set of 1C with 50% of the regular weight and do 5 reps per side.
Do one set of 2A and do 1-2 pullups.
Rest 1 minute and move on to the first circuit.
Then move into the metabolic resistance training.
1A) Vertical Jump – 3 reps (1-0-X)
1B) DB Chest Press – 8 reps (3-0-1)
1C) DB Reverse Lunge – 8 reps per side (2-0-1)
1D) Stability Ball Plank – 45 second hold
Rest 1 minute before repeating 2 more times for a total of 3 circuits.
2A) Pull-up – 2 reps short of failure (3-0-1)
2B) Dips – 2 reps short of failure (2-0-1)
2C) DB Row – 12 reps per side (2-0-1)
2D) Cross-Body Mountain Climber – 10 reps per side (1-0-1)
2E) DB Rear Deltoid Raise – 10 reps (2-0-1)
Rest 1 minute before repeating 2 more times for a total of 3 circuits.
Finish with Interval Training (You can also wait and do this on Day 2 instead.)
5-minute warm-up.
24 second interval at 8/10 or 9/10 intensity level.
36 second recovery at 3/10 intensity level.
In week 1, repeat 5 more times for a total of 6 intervals.
In week 2, repeat 7 more times for a total of 8 intervals.
In week 3, repeat 9 more times for a total of 10 intervals.
In week 4, repeat 11 more times for a total of 12 intervals.
5-minute cool-down.
BTW, that is an ADVANCED workout. If you are a beginner, try this Beginner Workout.
Tuesday
Get 30 minutes of fun activity – now grab a Green Tea and do this week’s research review.
Reference:
Resistance exercise volume affects myofibrillar protein synthesis and anabolic signalling molecule phosphorylation in young men
This study was completed by my former colleagues at McMaster University, and lead by TT user, Dr. Stuart Phillips. It addressed the age-old debate about whether one-set of resistance training was better than 3 sets of resistance training. Only this time, the study was done with advanced scientific measurements.
The study went like this:
- 8 young men performed two separate workouts.
- In one workout, they did ONE set to failure (at 70% 1RM) of unilateral leg extensions.
- In the other workout, they did THREE sets to failure (at 70% 1RM) of unilateral leg extensions.
- Muscle biopsies were taken at training, 5 hours after training, 24 hours after training, and 29 hours after training.
- A protein shake was given after training, and they ate their regular meals for the rest of the day. However, the 24 hour biopsy was taken while fasted. Also, the training was done while fasted. (By fasted, that means not having eaten since the night before.)
- The muscle biopsies were studies for levels of muscle protein synthesis using molecular biology.
The results:
The ONE set to failure increased muscle protein synthesis (MPS) at the 5 hour mark, but had returned to resting levels after 29 hours.
The THREE sets to failure increased MPS significantly higher than the ONE set group and MPS stayed elevated for 29 hours.
The researchers conclude…
“These data suggest that 3SET of resistance exercise is more anabolic than 1SET and may lead to greater increases in myofibrillar protein accretion over time.”
CB’s thoughts…
Of course, many factors go into play here, but this tends to be in line with the thinking of most strength coaches.
The application for you:
If you want to build muscle, do more volume (i.e. 3 sets).
If you don’t want to build muscle, do less volume (i.e. one set).
Wednesday
Let’s review the 3 most Over-rated abs exercises I’ve covered on this blog. I call these over-rated because they give “okay” results but have a big downside (low back injury risk). So avoid:
1) Situps
2) V-ups
3) Flutter kicks
Thursday
Do 30 minutes of fun activity…and now let’s review this week’s Facebook Fitness Question of the Week from the Turbulence Training Fanpage.
Q: I’ve lost some fat but now I’m struggling. I don’t think I could ever look like the Transformation finalists!
Answer:
First, be happy with your results. Progress has been made.
Second, if you get a chance, take a quick review of our Transformation Contest entries…you’ll notice that for most of our biggest success, this was NOT their first attempt. It was their second, third, fourth or 21st attempt at trying to transform.
Its just like how someone doesn’t quit smoking without difficulty on their first try. It’s like a how a child doesn’t just hop on a bike and start cruising around the first day they get it. There will be stumbles and stops and starts, but you’re not going to quit right? No way, you’re going to come back stronger than ever in round two. Looking forward to your success!
Friday
Here are the 3 top tips I wrote down from the September 2010 issue of Men’s Health magazine:
1) Research shows the best stability ball exercise for your abs is the ab rollout
2) People eat 35 percent less when family style meals are served away from the table
3) Stretch on off days, 12 hours after you wakeup
Social Support Saturday!
30 minutes of fun activity…
Go for a walk and listen to this Bill Phillips interview on Transformation Success Stories.
And check out Bill’s website to sign up for his daily text messages. Here’s one he sent last week.
“Please remember to not be too hard on yourself. None of us are going to live a perfectly healthy life. Focus on progress not perfection, always.”
…You can sign up to get these daily texts for free from www.Transformation.com
Sunday – Plan, Shop & Prepare
30 minutes activity and plan, shop, & prepare.
Here are 5 tips that will help you prepare to avoid night-eating:
1) Develop routines and rituals that end the feeding frenzy (keep your hands busy with knitting or crossword puzzles)
2) Set up rules, such as no eating after 8pm
3) Get out of house when a craving attacks
4)Go for a walk
5) Chew gum/brush teeth
– again, do anything to end the feeding frenzy
Next week!
TT Workout – Old school bodyweight
Research Review – Why French women don’t get fat …and Attitudes toward obese people
Nutrition – Healthy eating on the cheap