Advanced Fat Loss Circuit

I went back to school this week…I rented a new apartment…so I’ll be training a new gym soon…and I even got a personal training session on Thursday from Toronto’s top strength coach.

Working on form…everyone needs help with form…even he gets help from people on his form.

Plus I released the winners of 7th TT Transformation Contest.

And just so you know…30% of the year is over, so time to review your goals, be honest with your progress, adjust, and replot your course. If you want things to change, you have to take action and change them. There’s no better day to start than today.

Contest #8 starts on Monday, May 3rd.

And TT Addiction is out…wow. Lots of stuff going on.

Click here to listen to the call…

And now, our fat loss tips.

Monday – April 26th

Transformation Tip of the Week:
The price of success is hard work, dedication to the job at hand, and the determination that whether we win or lose, we have applied the best of ourselves to the task at hand. – Lombardi

Workout – Big 6 Advanced Workout A

A) Vertical Jumps – 4 reps (1-0-X)
B) Deadlift – 12 reps (2-0-1)
C) Military Press – 8 reps (2-0-1)
D) Chin-up – 10 reps (3-0-1)
E) Barbell Forward Lunge – 8 reps per side (2-0-1)
F) Side Plank with DB Lateral Raise – 10 reps per side (3-0-1)
Rest 1-2 minutes before repeating the circuit 2 more times.

Interval Workout A

ALTERNATIVE circuit if you don’t have access to a barbell:

Vertical Jumps – 4 reps (1-0-X)
DB Squat – 12 reps (2-0-1)
DB 1-Arm Standing Shoulder Press – 8 reps per side (2-0-1)
Chin-up – 10 reps (3-0-1)
1-Leg Reaching Lunge – 8 reps per side (2-0-1)
Side Plank with DB Lateral Raise – 10 reps per side (3-0-1)
Rest 1-2 minutes before repeating the circuit 2 more times.

Interval Workout A

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

Reference:

J Appl Physiol 108: 804-810, 2010. Strength training versus aerobic interval training to modify risk factors of metabolic syndrome

Scientists from Norway looked at the effects of strength training and interval training on the dreaded metabolic syndrome (obesity, elevated blood pressure, high fasting glucose and triglyceride levels, and low HDL levels).

43 subjects with metabolic syndrome were randomized to one of the following groups:

1) aerobic interval training (AIT; n = 11)

2) strength training (ST; n = 11)

3) a combination of AIT and ST (COM; n = 10)

4) Control (n = 11).

Groups 1-3 trained 3 times per week for 12 weeks.

Results:
Waist circumference (in cm) was significantly reduced after all 3 exercise programs, and all 3 exercise groups had better blood flow after the 12 week program.

Plus, the groups that did intervals increased their fitness, while the groups that did strength work increased their strength –  no surprises there. However, there were no improvements in blood sugar or good cholesterol in any training group – which is kind of disappointing.

The scientists concluded:

All three training regimes have beneficial effects on physiological abnormalities associated with metabolic syndrome.

Wednesday

Another advanced circuit…

Big 6 Advanced Workout B

Side-to-Side Jumps – 8 reps per side (1-0-X)
Barbell Squat or 1-Leg Squat – 8 reps (3-0-1)
DB Row – 8 reps per side (2-0-1)
DB Chest Press – 8 reps (3-0-1)
1-Leg Stability Ball Leg Curl – 12 reps per side (1-0-1)
X-Body Mountain Climber – 12 reps per side (1-0-1)
Rest 1-2 minutes before repeating the circuit 2 more times.

Intervals

Thursday
Do 30 minutes of fun activity…

The truth about body fat measurements is that most people underestimate how much body fat they have…even I’m 10% in this photo…not 6% like most people think.

Friday

Finish the week with a fast workout…

Big 6 Circuit Advanced Workout C

Repeated Jumps – 10 reps (1-0-X)
DB Split Squat – 8 reps per side (2-0-1)
Spiderman Climb Pushup – 8 reps per side (2-0-1)
Sternum Pullup – Max reps (2-0-1)
DB Lateral Lunge – 8 reps per side (2-0-1)
Stability Ball Jackknife – 20 reps (1-0-1)
Rest 1-2 minutes before repeating the circuit 2 more times.

Interval Workout C

By the way, I also have a workout in the latest Prevention Magazine, called “The Summer Shape Up” (May 2010).

Social Support Saturday!
30 minutes of fun activity…and think about this:

“Focus on changing something for 21 days and it will become a habit.” Emotion leads to motion…You have to look into your heart for the motivation to change…You must find your reason. As Larry Winget says, “You will not change until you first become uncomfortable with where or who you are.” Motivation to change comes from inside you only…not from someone else.

Sunday – Plan, Shop & Prepare

30 minutes activity and plan, shop, & prepare. This week I added dates to my blender drinks, had an omelet with organic eggs, and my favorite salad: spinach, green apple or strawberry, feta, and walnuts.

Next week!
TT Workout – TT Gauntlet – Advanced Bodyweight Training for Fat loss
Research Review – One food really bad for your cholesterol
Nutrition – 7 Nutrition changes you must make

Talk to you soon,

Craig

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  • Jay

    Craig
    Question about the recent interview with Jay F. (which was great, by the way), he mentioned sticking with a program for a few months to really see some progress, saying that too many people have information overload and switch around too much. How does that apply to body weight workouts? Do you stick with the same circuit for a couple of months without changing anything? One thing I enjoy about the BW style is changing things up and using a variety of exercises. Is that not ideal?
    Thanks
    Jay

    • Stick with a program for 4 weeks. That is my recommendation. If you want maximum improvements.

  • Andy

    Craig,

    Just started the Intermediate TT Fat Loss Fusion workout. I’m a little confused. Should I do all 4 sets of A1/A2 before moving on to the B1/B2 sets? If this is correct, how long should I rest between finishing the A sets before moving on to the B sets? Finally, after I finish all the A, B, and C sets am I done or do I go through another circuit?
    Thanks in advance.

    • You do all of A, then B. Then you finish with interval training.