December Fat Loss Tips

Little bit of snow falling these days in Toronto…so truly its Christmas time in the city. I’m staying here in Southern Ontario, splitting my time between Toronto and family back in Stratford. Catching up. Its been a busy year. And a great year too, I have much to be thankful for.

By the way, if you’ve ever ordered a set of TT DVDs, we’ve been sending out t-shirts to you. Had this feedback that I’ve wanted to share:

“Craig, Just received a free Turbulence Training t-shirt in the mail today. It is awesome and can’t wait to wear it proudly. This is why you are so successful b/c of great customer service and obviously an awesome program. Keep it up!” – Daniel Woodrum

Thank you for being awesome! The best thing you can do is have success with TT.

By the way, just because it is December doesn’t mean it is time to quit. There is sStill lots of time left to achieve great things in 2010. Keep pushing and improving even through the holidays. Never give up.

“Be as successful in every area of your life as you possibly can. Why? Because you can. You are obligated to become as much as you can be simply because you can!” – Larry Winget

Click here to listen to the call…

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

Monday – Dec 6

Transformation Tip of the Week

Once you accept that your success journey will be difficult, the process then becomes simple. Once you realize that you’ll have to sacrifice (whether you want to lose fat or make more money, etc.), only then you will be mentally ready to succeed by planning, doing the work, and never giving up no matter how frustrated you get. But all that starts with accepting the challenge and committing yourself to the goal.

Workout Tips from Men’s Health Magazine, December 2010

  • 44 degrees is the best angle for max chest and deltoid during incline bench
  • Tucking your elbows in during bench presses is better for strength and reduces shoulder stress, says researchers from Slippery rock university. (Author: Anning, J)

And here are my tips for bench pressing, check out this Youtube video:

Finally, I encourage you to read this month’s workout poster in the dec 2010 mh…it features one of my favorite supersets in workout A:

1A) Deadlift
1B) DB Chest Press

Anytime you pair a deadlift and press you have a total body workout in one superset!

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

Reference: MH Dec 2010

First, MH quotes a George Washington University study that claims the annual cost for being obese is $2646! That is much more than the combo of good eating and a gym membership would set you back.

Second, a study from research institute Kaiser Permanente found that the most effective weight loss sites share these 4 traits:

A) encourage accountability through tracking
B) provide personalized info
C) foster community interactivity
D) provide accurate health info

Of course, the Turbulence Training membership offers ALL four of these, and you can get 30 days free in the Member’s area when you take advantage of the special Holiday Fat Loss Workout offer here.

Wednesday Workout Tip

More from Men’s Health Dec. 2010.

First, save your back by bending your knees and squatting, not rounding your low back, when you pick up stuff off the floor.

Second, “rotational crunches are less effective than regular crunches for your obliques”, according to a study performed at Westfield State University (Author: Proulx, C). Plus, since we know crunches are hard on the low back, you should use Stability Ball Rollouts or Jackknives instead.  Check out these TT-approved ab exercises:

6-Minute Abs Supersets

Trainer Thursday

Another major problem among personal trainers is that they often have no plan at all for the client’s training session.

You can see this from the lack of warm up, the awkward conversation, the random exercise order that they go through. They don’t have a backup plan if equipment is being used in a busy gym.

Everything that you’re going to do should be written down. They aren’t just hiring you to count reps. Trainers can’t just pick some exercises out of thin air. Everything needs to be planned and prepared for maximum results and professionalism.

Facebook Friday

From April on TT Facebook…

Q: What is the difference between pullups and chinups, and what are good substitutes for these exercises?

Answer:
First, chinups are the underhand grip and pull-ups are overhand grip.

Now here’s a video of back exercises you can use…start with the dumbbell row.

=> Back Exercises

Social Support Saturday!

No matter how busy we are and no matter how difficult it is, somewhere out there is someone who has it worse, and they’ve made it work. So if they can do it, then we can find a way to do it too, no matter what “it” is.

“Whatever course you decide upon, there is always someone to tell you that you are wrong. There are always difficulties arising which tempt you to believe that your critics are right. To map out a course of action and follow it to an end requires courage.” – Ralph Waldo Emerson

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

I recently changed my blender drink methods, and you can read about those Nutrition Drinks changes here. I start my day with this Greens-based drink.

Green Drink: Almond Milk (2 cups), Garden of Life Raw protein powder, spinach, ½ banana, blueberries (small amount, optional), cinnamon (needed for taste!), cacao nibs, chia seeds, teaspoon of Spirulina powder, and a teaspoon of Athletic Greens powder.

I also eat 2 oz of raw almonds and up to 6 raw dates at this time.

Drink After Training: Almond milk (2 cups), Prograde whey protein, raspberries or strawberries, and 1 banana (optional: pecans or peanut butter).

Next week!
•    Training Tips – My Next Training Program
•    Research Review – The #1 Study You Have to Do
•    Nutrition – More Truth About Alcohol!

  • Nice. I will definitely refer my clients to this.

  • Jason

    Quick question….

    Does fat loss have to do with calorie reduction or insulin or both? Lots of info out there somewhat confusing. Cant seem to get real lean….

    Also, I would agree that your customer service is top-notch. Your blog is one of the only ones that I have consistently gone to over the last few years. You are always super helpful and take the time to answer peoples questions. You provide a great service, keep it up!

    –Jason

    • Thanks Jason, I appreciate it.

      Fat loss has to do with both calorie reduction and control of hormones, such as insulin.

      The “Twinkie” diet guy showed us that yes, calories do matter.

      But a lot of other diets show us that you can eat a lot of real food, keep insulin down, and still lose fat while maintaining lean mass.

      Thanks!

  • Jimmy Ruiz

    Craig,

    Any reason why you use Garden of Life protein powder for your Green drink and Prograde protein powder for your post-workout drink?

    Thanks!
    Jimmy

    • In theory, whey protein should be the best option after training.

  • Jason

    I have been eating following your simple nutrition guidelines. So, lots of veggies, fruits, and nuts. I just can’t seem to get below ~13-14% bf. I am 5 11 181lbs, any ideas?

    Thanks again!!!

    • Jason, what program are you using? How many calories are consuming each day?

  • Jason

    2k10

    2500-2800. That why I was wondering about insulin versus calories. Am I just over eating?

    • Yep, I’d bring that down to 2000 to start. Although to be honest, I’d drop the fat loss goal for the rest of 2010. Switch over to resistance training only and build a little more muscle in 2010, then go on a 6-week belly fat attack in 2011, doing the 2000 calories and eating perfect 6 and 1/2 days per week, with a 1/2 of relaxed eating. Let me know how it goes.

  • Jason

    Cool man, that really helps. I was wondering if it would help to put on some more muscle, then drop it down. I appreciate all of your help.

    I will keep you posted!

  • Jason

    Sorry man last thing….

    What would be a good program to use? I have always been focused on fat loss.

  • Jason

    Nice! I’ll keep ya posted.

  • It always amazes me how some of these companies will tell us that the best abdominal exercises we can do are crunches and sit-ups. One of the biggest misconceptions is that you have to do abs workouts in order to see your abs.

  • Nick

    Craig,

    I have become a TT/Craig Ballantyne disciple of sorts over the last couple of years. I had previously fallen away from living the lifestyle and pursuing true fitness for a similar two year span. Now, at the age of 38 with a new wife (4 years) and family (inherited son 15, and toddler son 21 months) I am seriously considering a career change. I teach Health and Physical Education in a public school system now, but was just hired part time as personal trainer at a weight loss facility (Thin and Healthy’s Total Solution; Donna Krech). I would like to get some career advice from someone who has gone from grinding as an hours-for-dollars trainer to published, internationally known and respected fitness expert and businessman. I know this is kind of open ended, but what advice might you give a guy in my position regarding the fitness industry as a career choice at this stage of life (described above)?

    Thanks for everything man…you dont even know! Looking forward to meeting you soon.

    Nick

    • Hey Nick, great to hear from you. I actually know Donna. Congrats to you.

      As for advice, focus on getting as much experience as possible and identify what types of clients you prefer working with.

      I also recommend following Alwyn Cosgrove and Bedros Keuilian for advice as you get into building your business. Alwyn is also tops for training advice.

      Thanks!

      • Nick

        Thanks for the advice. I will look those guys up and begin gleening from them as well. I will keep you posted if that is ok, and may request guidance from time to time also.

        Nick