But first, let’s talk about all the reasons to be celebrating.
1) Next week is July 1st, Canada Day!
2) Next Sunday is July 4th, Independence Day!
3) Days are getting longer down under. It will be your summer time soon!
And this weekend is Vince Del Monte’s weddings. I’ll try and get some photos of the happy couple.
Now let’s get into this week’s TT workouts and tips…
Monday – June 28th
Transformation Tip of the Week:
“Complaining does not work as a strategy. We all have finite time and energy. Any time we spend whining is unlikely to help us achieve our goals. And it won’t make us happier.”
Randy Pausch, The Last Lecture
And now let’s look at a rare workout…
- Strength train 3 days per week.
- Do interval training 3 days per week.
- Take one full day off from training each week.
- Take an extra day off (day 4 or 6) if you need more time off.
1A) Deadlift – 3×8
1B) Chest Press – 3×8
2A) 1-Leg Squat – 3×6
2B) Back Extension – 3×12
3A) Prisoner Squat (25)
3B) Walking Lunge (15 per side)
3C) Inchworm (8)
3D) Elbow-to-Instep Lunge (8 per side)
3E) 1-Leg RDL (10 per side)
(Do 2-3 rounds of this circuit)
Interval training or 30-minutes of fun activity…now our research review:
Obesity. The Effect of Physical Activity on 18-Month Weight Change in Overweight Adults. Jakicic, J, et al.
278 overweight adults were put into one of three groups for 18 months.
Group A did 150 minutes per week of low-intensity exercise.
Group B did 300 minutes per week of low-intensity exercise.
Group C was left on their own.
No diet advice was given to anyone.
Results: After 18 months, there was little weight loss in any group. When researchers looked at everyone individually, they found that anyone who had success also happened to improve their eating behavior.
This is another study that proves you can’t out-exercises a bad diet. At least not with 5 hours of low-intensity exercise.
Bodyweight strength training time. NOTE: I’ve updated the workout from the one in the manual to reflect what I’ve learned in the last 4 years…
1A) Chinup (2xMax Reps minus 1) – means go one rep short of failure
1B) Dips (2xMax Reps minus 1)
2A) Jumping Jacks (100)
2B) Ab Wheel or Pike (8)
2C) Cross-Body Mountain Climber (12 per side)
2D) Inverted Row (12)
2E) Close-Grip Pushups (15)
2F) Stability Ball Jackknife (15)
Thursday – July 1st – Happy Canada Day
In the TT for Athletes program, you’ll use aerobic interval training, where you do a 2 minute interval at a pace you can maintain for 8-10 minutes. Rest 2 minutes and repeat up to 6 times.
1A) Squat – 3×8
1B) DB Row – 3×8
2A) Y-Squat (20)
2B) Multi-Directional Lunge (12/side)
2c) Spiderman Pushup (12/side)
2D) Bulgarian Split Squat (15/side)
2E) 1-Leg Stability Ball Leg Curl (12/side)
2F) Burpees (10)
Social Support Saturday
I always like to cover a social support tip in this part of the call, so let’s talk about a related research study from the journal, Diabetes Education (36: 465, 2010). Authors, Dodani, S., and Fields JZ.
In Kansas City, they applied a program called “Fit Body and Soul” in a church. They had 4 ministers lead a group of 40 churchgoers on a Diabetes Prevention Program.
Only 35 members attended 10/12 sessions. Of those 35, seventeen lost 5% of their weight, while 14% lost over 10% of their weight.
This is a positive step showing that groups, such as churches, can help folks lose weight.
Sunday – Plan, Shop, and Prepare
One more study to review…this time, more proof that fruit helps weight loss.
Nutrition. 26: 727-734, 2010.
The food diaries of 77 overweight dieters were studied. Results showed that the more fruit a person ate, the less they weighed. Plus, as a person increased their fruit intake, they lost weight.
This is the complete OPPOSITE of the bodybuilding myth that fruit makes you fat. That belief is ridiculous.
Eat MORE fruit!
Until next week,
Craig Ballantyne, CSCS, MS