Fat Loss Transformation Nutrition and Workout Tips

The 11th contest is under way, and it’s my goal to help TT Contest entrants to lose over 500 lbs of fat total in this contest.

That’s 50 people losing 10 pounds, or 100 people averaging 5 pounds.

I know we can do this.

So if there’s any way you can to help, by convincing a friend or family member to join the contest, it would be greatly, GREATLY appreciated.

I’ve never “counted” up the pounds before, but this time we’re going for 500. If you have any questions about helping, please let me know. Maybe we can even hit 750 or 1000. Wouldn’t that be great?

I also want to announce that the new TT Metabolic Resistance Training program is out, the May 2011 workout of the month. Believe it or not, this is the 81st Monthly Workout. Crazy, huh? All started back in October, 2005.

According to TT member feedback, the TT Buff Dudes Hot Chicks is still tops, but this new workout is really cool.

Click here to listen to the call

Let’s get started with…

Monday,  May 9thTransformation Tip of the Week

You have brains in your head. You have feet in your shoes. You can steer yourself in any direction you choose. You’re on your own. And you know what you know. You are the guy, who’ll decide where to go.” ~Dr. Seuss

Training Tips – From the most popular program, TT for Buff Dudes and Hot Chicks

Tip #1 – Add a 4th pairing of exercises

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

Reference:  Medicine & Science in Sports & Exercise: February 2011 – Volume 43 – Issue 2 – pp 249-258

Influence of Resistance Exercise on Lean Body Mass in Aging Adults: A Meta-Analysis – PETERSON, MARK D.1; SEN, ANANDA2; GORDON, PAUL M.1

The purpose of this meta-analysis was to determine the effects of RE on LBM in older men and women (older than 50) while taking these factors into consideration.

Data from 49 studies, representing a total of 1328 participants, were pooled using random-effect models.

Results found that higher-volume interventions were associated (= 0.05, P < 0.01) with significantly greater increases in LBM, whereas older individuals experienced less increase (= 0.03, P = 0.01).

Conclusions: RE is effective for eliciting gains in LBM among aging adults, particularly with higher-volume programs.

Findings suggest that RE participation earlier in life may provide superior effectiveness.

Recommended Training:

  • A-B-Off-A-B-Off-Off schedule
  • Watch shoulder joint
  • Upper lower split
  • No rounding of low back
  • Consume extra 300 calories after training

Wednesday Workout Tip From Buff Dudes and Hot Chicks

Tip #2 – Do more single limb exercises

Trainer Thursday – Do 30 minutes of fun activity…

  • One mistake we make as trainers is not addressing every single one of the transformation tools that they need to make dramatic changes for the time that they are outside of your care. Trainers must help their clients with nutrition before the clients leave for the day. You need to get to know your client’s weaknesses and find out alternatives for their nutrition plan.
  • You need to work through their obstacle with them, providing them solutions to everything that gets in their way. If they have a vending machine that they go to every day at 3:00 that puts them off track you have to come up with solutions for them. You have to give them a food journal to record, and then you need to go over that with them at each session.
  • You also need to provide them the inspiration and daily follow up and social support so that they continue to stay on track for the rest of the day. It could be text messaging, or it could be a Facebook Fan Page where they can contact you. It could be email or it could be a forum. There needs to be some way where they can get the information they need from you and the inspiration they need from you when they need it the most.
  • So, make sure that you give your clients all the transformation tools that they need to make the dramatic changes, all three of these; diet, training, and social support. Make sure that they recover from the training, make sure that they stick to their calorie plan, and make sure that they plan ahead for their next workout by properly preparing with their nutrition.
  • If your client is going to train on their own make sure they have a written plan. If they’re just going to do off day activity make sure that you’ve given them some mobility stuff to improve their weaknesses.
  • Finally, make sure you are giving them social support. It could be the daily inspiration. It could be acting as their nutrition buddy, or it could be holding them accountable. Accountability is very important if you want your clients to make the transformation.

You need to provide all of the transformation tools in a wrap up at the end of the training session.

Facebook Friday –  I’m doing a lot of QnA sessions over on Facebook at www.TurbulenceTrainingFanpage.com

Question: What’s the difference between your Bodyweight Cardio program and your intervals program?


  • The Bodyweight Cardio program is a 4-workout program that can be used as a standalone workout, or the individual workouts can be used in combination with another program.
  • The Intervals program is just 31 ways to do interval training, no set program. You can get them both here:

=> http://www.turbulencetraining.com/burnfatathome

Question: If a particular program during a 4 week period is going really well, do you persist with that program or do you start a new program nevertheless?

Answer: I don’t go more than 4 weeks. You gotta know when to walk away from a program, a workout or a set. Just when you think you should keep pushing on it, thats when you get hurt pushing too much.

Great question…please ask yours at: www.TurbulenceTrainingFanpage.com

Social Support Saturday! – 30 minutes of fun activity…

It’s easy to get down on yourself. Far easier than to keep your head up in tough times. But that’s what you need to do. Find people, quotes, and mindset cues that help you do just that. Stay strong.

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

3 shocking words:  EAT MORE FRUIT!

  • Fruit is a better snack alternative to processed carbs, such as muffins.
  • Better to binge on strawberries than strawberry cheesecake.
  • Enjoy your fruit guilt-free.

I have well over 5 servings of fruit each day, and you know how lean I am…always staying around 9- 10% body fat.

So eat more fruit, vegetables, and raw nuts, and fewer foods from a bag or a box.

American Journal of Clinical Nutrition, Vol. 88, No. 3, 677-684, September 2008. Dietary energy density predicts women’s weight change over 6 y1,2,3 Jennifer S Savage, Michele Marini and Leann L Birch

Penn State researchers studied 186 adults, and found that women consuming lower-ED diets reported significantly lower total energy intakes and consumed fewer servings of baked desserts, refined grains, and fried vegetables and more servings of vegetables, fruit, and cereal. Women consuming lower-ED diets ate more meals at the table and fewer meals in front of the television.

As a result, they had less weight gain (still not great, but those are the habits you want).

Enjoy a summer of fruit.

Next week!

  • Training Tips – My New Workout
  • Research Review –
  • Nutrition –
  • Trainer – Metabolic Resistance Training definitions