Happy Canada Day and Independence Day to everyone!
Now let’s get into the TT Workout and tips…
Monday – July 5th
Transformation Tip of the Week:
Harness the power of “compound learning”. The more you learn and apply now, the easier it will be to maintain your weight and body fat for the rest of your life. Learn something new everyday.
• Strength train 3 days per week.
• Train intervals 3 days per week on non-strength training days.
– You can skip one of Day 4 or Day 6 if you need extra active recovery days.
• You must have complete rest 1 day per week. It is a good idea to use this day for massage, physiotherapy, foam rolling, and other active recovery methods.
• If you do not have access to weights, skip A1 from Day 1.
Speed Training if Possible
A1) Front Squat (3×6) 2-0-1
A2) Inverted Towel Row (3xMax)
B1) 1-Leg Deadlift (3×10) 2-0-1
B2) GHR on Ball (3×20) 3-0-X
C1) Y-Squat (25) 1-0-1
C2) Siff Lunge (10) 2-1-1
C3) Elevated Pushup (15) 1-1-1
C4) Side Step (8) 1-0-1
C5) Rotate Lunge (12) 2-1-1
C6) Spiderman Climb (12) 1-0-1
Interval training (if using TT for Athletes) or get 30 minutes of fun activity – now grab a Green Tea and do this week’s research review.
Block, J. American Journal of Public Health. 2010.
Researchers from Harvard discovered “raising the price of a can of soda by 35 percent cut soft drink sales in a hospital cafeteria by 26 percent.”
In the study, researchers raised the price of a can of soda by 45 cents or 35 percent in a hospital cafeteria.
Instead of reaching for an energy drink or fruit juice, people tended to increase their consumption of diet drinks or coffee during the study period, researchers said.
A1) Pull-up (3xMax Reps) 2-0-1
A2) Shoulder Press Pushup (3xMax Reps) 2-0-1
B1) Cross Crawl (30) 1-0-1
B2) Mountain Climber (20) 1-0-1
B3) Elbow-to-Instep Lunge (10) 2-1-1
B4) Ab Wheel (10) 2-0-1
B5) 1-Leg Ball Jacknife (10) 2-0-1
B6) Burpees (15) 1-0-1
Do 30 minutes of fun activity…or Interval training (if doing TT for Athletes).
As you might know, I spent last weekend at Vince Del Monte’s wedding…then I woke up early and drove to my friend’s to watch the England-Germany soccer game…finally, I drove another 90 minutes to get home.
By then it was late afternoon, but I had to do my squat workout…and I ended up drinking a full can of that Monster Energy Drink before training.
I don’t usually drink a lot of caffeine…but I did it for a reason: Research shows that caffeine increases endurance AND strength.
Medicine & Science in Sports & Exercise 42: 1375-1387, 2010. Effect of Caffeine Ingestion on Muscular Strength and Endurance: A Meta-Analysis. Warren, et al.
These researchers reviewed 34 studies and found that there was a small boost in strength from caffeine – primarily in the knee extensors (7%) but not other muscle groups such as the forearm or the knee flexors.
They believe this is due to CNS stimulation…but were not sure why limited to that muscle group.
Caffeine ingestion was also found to exert a small beneficial effect on muscular endurance but only when it is assessed using open (i.e. as many reps as you can).
I ended up having a great squat workout and set a plank record…the only downside was extreme muscle soreness in my quads for 3 days after.
Speed Training if Possible
A1) Push Press (3×6) 2-0-X
A2) RDL (3×8) 3-0-1
B1) Pistol (8) 2-0-1
B2) Chin-up (8) 2-0-1
B3) Bulgarian Split Squat (15) 2-1-1
B4) Single-Leg Reaching Lunge (8) 2-0-1
B5) Pushup Feet on Ball, Hands on Bench (15) 2-1-1
B6) Plank Rotate (3) 1-1-1
Social Support Saturday!
Do 30 minutes of fun activity…and remember:
Just as important as social support, is removing all negative influences in your life. This may be painful. You might not want to give up hanging out with lazy friends that eat junk all the time, but if it is making you fat and unhappy, it MUST stop. Same with work. If all co-workers do is sit round and complain, then you can’t be in that environment at lunch, coffee break, etc. Get out & save yourself!
Sunday – Plan, Shop & Prepare
Do 30 minutes activity and plan, shop, & prepare.
If you are looking for a good book this summer, check out “The Food Revolution” by John Robbins.
Also, I just wanted to share this vegan dinner that I’ve been making lately:
I cook quinoa and mix it with vegetables (broccoli, red onion, and mushrooms), and add 1/2 an avocado, olive oil, and tomato sauce. All served in one of my giant “big boy bowls”. It’s a seriously good meal.
• TT Workout – Kettlebell Fat Loss Training
• Research Review – Surprising Benefit of Resistance Training for Women