I’m off to Texas and Mexico this weekend…working on a new fat loss travel report. I’ll also be down there with a bunch of fitness folks, including John Romaniello (that’s John posing for you there), the world famous NYC trainer…good guy, quite funny. Maybe we’ll design a Clash of the Titans 2 workout for you.

This week I want to go over TT Adrenaline…I want to get this program more love…

Click here to listen to the call…

Now let’s get into the TT Workout and tips…

Monday – Sept 20th

Transformation Tip of the Week sponsored by your Daily Inspiration:
“The opposite of winning isn’t losing, its quitting.” – Scott Sonnen

Listen, you can’t quit. You just can’t. Doesn’t matter how hard of a day yesterday was, or how hard today will be. Quitting is not an option. Here’s another popular quote from my facebook page.

“Self-confidence is the surest way of of obtaining what you want. If you know in your own heart you are going to be something, you will be it. Do note permit your mind to think otherwise. It is fatal.” – General George S. Patton

So be confident in the changes you are making.

I want to get this program a little more love…

TT Adrenaline Workout A

1A) DB Chest Press – 8 reps (3-0-1)
1B) Chin-up – Max reps (3-0-1) OR DB Row – 8 reps per side (2-0-1)
1C) 5-meter Shuttle Sprint – 8 second sprint with 12 seconds recovery x 3 reps
Rest 1 minute before repeating 2 more times for a total of 3 circuits.

2A) Pike Pushup – 15 reps (2-0-1)
2B) Seated Row or Renegade Row – 12 reps or 8 reps per side (2-0-1)
2C) Repeated Jumps – 12 reps (1-0-X)
Rest 1 minute before repeating 2 more times for a total of 3 circuits.

3A) Dips with Knee Up – 15 reps (2-0-1)
3B) DB Rear Deltoid Raise – 12 reps (2-0-1)
3C) 5-meter Shuttle Sprint – 8 second sprint with 12 seconds recovery x 3 reps
Rest 1 minute before repeating 2 more times for a total of 3 circuits.

Adrenaline Sprints Based on…

A research study that found…

Test 1: 20 minutes of short high intermittent intensity exercise (8-s sprint, 12-s recovery)
Test 2: 20 minutes of long high intermittent intensity exercise (24-s sprint, 36-s recovery)

What the researchers found was quite surprising. The first test, where the women did the 8-second sprint intervals, resulted in greater oxygen uptake and greater energy expenditure than the 24-second sprint.

Professor Steve Boutcher, the head of the study, said, “If you do it much longer, 20 seconds, it’s very painful. Normal people won’t stick to it. If you do it much shorter, two to three seconds, you don’t seem to get the same benefits. So by trial and error and prior research we’ve established what seems optimal for most people at least on the bike — eight seconds sprint, 12 seconds recovery.”

Click here for more info on “The Science of adrenaline for fat loss”

Interesting.

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

Reference:
Public Library of American Science Medicine. 2010 Aug 31;7(8). Physical Activity Attenuates the Genetic Predisposition to Obesity in 20,000 Men and Women from EPIC-Norfolk Prospective Population Study.

This study was heralded as proof that exercise can overcome bad genetics.

It looked at 20,430 people living in Norwich, Britain and found that most people had 10-13 genetic traits associated with an increased risk of obesity – although some folks had up to 17, while others had as few as six. The more of these genetic traits a person had, the greater their risk of obesity. HOWEVER, physical activity reduced the risk of obesity by 40%.

The head of the study, Ruth Loos of Britain’s Medical Research Council Epidemiology Unit, said the findings “challenged the deterministic view of the genetic predisposition to obesity. Our findings further emphasize the importance of physical activity in the prevention of obesity.”

So get active. Stay active. And of course, eat whole, natural foods.

Wednesday

TT Adrenaline Workout B

1A) Lunge Jump or DB Split Squat – 6 reps per side (1-0-X) or 8 reps per side (2-0-1)
1B) Inchworm – 6 reps (2-1-2)
1C) KB Snatch or KB 1-Arm Swing – 10 reps per side (1-0-X)
Rest 1 minute before repeating 2 more times for a total of 3 circuits.

2A) Bulgarian Split Squat 1&1/2 reps – 10 reps per side (2-0-1)
2B) Stability Ball Jackknife-Pushup Combo – 15 reps (1-0-1)
2C) KB Swing – 20 reps (1-0-X)
Rest 1 minute before repeating 2 more times for a total of 3 circuits.

3A) SHELC (Stability Ball Hip Extension Leg Curl) – 15 reps (2-0-1)
3B) Stability Ball Jackknife Plank – 60 seconds
3C) 5-meter Shuttle Sprint – 8 second sprint with 12 seconds recovery x 3 reps
Rest 1 minute before repeating 2 more times for a total of 3 circuits.

Thursday
Do 30 minutes of fun activity…

And now it’s time for the Facebook Fitness Question of the Week!

Q: How to get rid of the lactic acid that causes soreness?

Answer:
Lactic acid clears out within 60 minutes of any workout. It doesn’t cause soreness. You just have muscle damage.

Foam rolling might help. Light stretching might help. Light exercise might help. Vitamin C pre-exercise might help.

But really, post-workout muscle soreness is like a hangover, the best remedy is time. In fact, the best cure is prevention. That means, whenever you start a program, just do 1 set instead of 3. Prevention is the best medicine.

Friday

TT Adrenaline Workout C

NOTES:
Mark down the distance you complete in the first 15-second sprint. You must repeat that distance in all other sprints for the rest of the workout.
Rest as little as possible between exercises, but trust me, when I’ve done this workout, I was taking a LOT of 30-45 second rests between exercises.
Don’t forget: You must know your total pushup and pullup counts in order to create a TT Adrenaline Challenge Score.
Scoring the TT Adrenaline Circuit Challenge

Score = (Total Pushups + Total Pullups) – (# of minutes to finish circuit)

Therefore, if I did a total of 50 pushups and 10 pullups in 25 minutes…

Score = (50+10) – (25)

Score = 60-25

Score = 35

The TT Adrenaline Circuit Challenge
1) 10-Meter Shuttle Sprint – 15 seconds
2) Pushups – Max reps
3) 10-Meter Shuttle Sprint – Repeat distance from sprint #1
4) Pull-up – Max reps
5) 10-Meter Shuttle Sprint – Repeat distance from sprint #1
6) Stability Ball Jackknife – 20 reps
7) Stability Ball 1-Leg Curl – 6 reps per side
8] 10-Meter Shuttle Sprint – Repeat distance from sprint #1
9) X-Body Mountain Climber – 10 reps per side
10) Split Squat (bodyweight) – 10 reps per side
11) 10-Meter Shuttle Sprint – Repeat distance from sprint #1
12) Stability Ball Plank – 30 second hold
13) Kettlebell 2-Hand Swing – 15 reps
Rest 2-minutes and repeat the circuit one more time.
At the end of the 2nd circuit do a bonus round of pushups and pull-ups for max reps.

Bonus Round
Pushups – Max reps
Pullups – Max reps

Social Support Saturday!

30 minutes of fun activity…

First, a quote:

“Social support is simply other people believing in you before you believe in yourself. And that is why it’s so important…because it gets you through to when you can finally believe in yourself.”
Marty Goldman, winner of Bill Phillips’ Transformation Contest

And now, I want to share this study as part of my response as to why I don’t create a “TT for Kids” program…

Reference:
J Obes. 2010;2010. Kung fu training improves physical fitness measures in overweight/obese adolescents: the “martial fitness” study.

Australian researchers wanted to see if a 6-month Kung Fu (KF) program would increase physical fitness in 20 overweight/obese adolescents. One group did KF, the other did Tai Chi.

Overall compliance to the training sessions was only 46%.

That’s the BIGGEST reason I don’t do “TT for Kids”. Kids don’t like to be told what to do…they don’t want to do things if they don’t like them…and overweight kids aren’t interested in doing structured TT workouts…we are better off to find them fun activities that get them moving…not grown up workouts.

On the bright side, Kung Fu resulted in significantly greater improvements in submaximal cardiovascular fitness (P = .03), lower body muscle endurance (P = .28; significant 95% CI: 0.37-2.49), and upper body muscle velocity (P = .03) relative to TC training.

This short-term KF program improved submaximal cardiovascular fitness, lower body muscle endurance, and muscle velocity, in overweight/obese adolescents with very low baseline fitness.

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

Recently I interviewed nutrition expert Josh Bezoni about his 7-Day Belly Blast Diet. He revealed 7 obesity additives, with the main one being sugar. Josh said:

“An average American eats 140 pounds of sugar per year—about 173 grams per day. That’s one tragic sugar addiction. The American Heart Association recommends that men, women, and children get no more than 30 grams of sugar a day. But the average soft drink contains a whopping 40 grams of sugar. A 12-ounce soft drink (the same goes for energy drinks and fruit juices) has around 140 calories—all of which come from sugar—and the typical American has at least three of these drinks a day (yes, Starbucks® drinks are loaded with fat and sugar too).”

Josh shares more facts about losing belly fat fast here in the free interview.

Next week!
TT Workout – Meatheads IV: Lean & Jacked
Research Review – Green Tea & Fat Loss

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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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