renegade Spent a couple of days in Chicago last week and now off to NYC for my annual holiday visit where I travel to The Renegade Gym to train with Jay Ferruggia in Jersey and then we head into the city for a big night out.

Hardcore workout details coming later this week…Jay is promising a serious workout environment at his group training gym. Should be great times…just like this week’s weight loss workout.

And there’s lots of nutrition tips this week and a weight loss workout…body transformation

Click here to listen to the call

Last week of Contest #6, and big news: Contest #7 starts RIGHT AFTER Christmas.

So big contest updates next call…

Monday – December 7

Transformation Tip of the Week: “Success Leaves Clues”

I modified this quote from Robert Allen…

“Learn from those who have already paved the path to fat loss, who have generated grand ideas, laid out the vision, assembled a plan, and fought the adversities that lay ahead of any great fat loss success story. Learn from those who have dropped the success clues along the way.” – Robert Allenfat burning workout

Workout A – TT Fusion 2K9

Superset #1
1A) Squat or 1-Leg Squat – 8 reps (3-0-1)
No rest.
1B) Decline Pushups – Max-1 (1-0-1)
Rest 1 minute before repeating 2 more times for a total of 3 supersets.

Superset #2
2A) DB Bulgarian Split Squat – 8 reps (2-1-1)
No rest.
2B) Stability Ball Rollout – 10 (3-0-1)
Rest 1 minute before repeating 2 more times for a total of 3 supersets.

Superset #3
3A) Stability Ball Leg Curl – 15 reps (2-0-1)
No rest.
3B) DB Row High Reps – 15-25 reps (2-0-1)
Rest 1 minute before repeating 2 more times for a total of 3 supersets.

Interval Training Workout A cabbage20soup

Tuesday
30 minutes of fun activity…and consider this snack idea if you need to curb your appetite before a big party. Research shows that consuming soup before a meal reduces calorie intake.

Wednesday

Workout Tip of the Day:

The Dec 2009 issue of Men’s Health magazine reported that, “Beginners who get trainers get stronger than beginners who workout by themselves.

In the past I’ve also read research that found subjects will lose more fat if they have to report to a health professional…so I suggest asking for a trainer for Christmas.

Workout B – Fusion 2K9

Superset #1
***1A) Hang Clean or Shrug – 6 reps or 10 reps (1-0-X or 2-0-1)
No rest.
1B) DB Chest Press – 8 reps (2-0-1)
Rest 1 minute before repeating 2 more times for a total of 3 supersets.rdl

Superset #2
2A) DB RDL or Reverse Lunge – 8 reps or 8 reps per side (3-0-1 or 2-0-1)
No rest.
2B) Spiderman Pushup – 8 reps per side (2-0-1)
Rest 1 minute before repeating 2 more times for a total of 3 supersets.

Superset #3
Dumbbell Forward Lunge – 8 reps per side (2-0-1)
Rest 30 seconds and repeat 2 more times.

Interval workout B

Thursday
30 minutes of fun activity…and now for more nutrition tips to go with your weight loss workout…

First, if you are a vegetarian or interested in reducing your meat intake, check out these: Vegetarian recipes from Kardena Pauzacb20easyveggiemealsebook20final4

On the other hand, if you want to eat meat, check out www.Eatwild.com to find links to grass fed and organic meat/dairy farmers in your state.

Friday

Injury tip of the week:

The Journal of Athletic Training says the best ice pack is a combo of ice and water (20 minutes) – conducts thermal energy best and conforms to body better

Workout C – Fusion 2K9 – Click here for the full program

Superset #1
1A) Jumps – 6 reps (1-0-X)
No rest.
1B) Military Press or 1-Arm DB Shoulder Press – 8 reps (2-0-1)
Rest 1 minute before repeating 2 more times for a total of 3 supersets.

Superset #2
2A) Split Lunge Jump – 6 reps per side (X-0-X)
No rest.
2B) Chin-up with Knee-up – 8 reps (3-0-1)
Rest 1 minute before repeating 2 more times for a total of 3 supersets.

Superset #3
3A) KB Swing or DB Swing – 20 reps (1-0-1)
No rest.
3B) Elevated Pushup – 8 reps per side (2-0-1)
Rest 1 minute before repeating 2 more times for a total of 3 supersets.body-weight-squats-300x274_full

Bodyweight Intervals
4A) Bodyweight Squats – 20 seconds on, 10 seconds rest (Repeat 8 times)
4B) Pushups – 20 seconds on, 10 seconds rest (Repeat 4 times)
4C) Bodyweight Squats – 20 seconds on, 10 seconds rest (Repeat 8 times)

Social Support Saturday!
30 minutes of fun activity, and remember, everyone can make time for exercise, no matter how busy you are.

And here’s another tip from Men’s Health magazine…they reported on a study where researcher A. Koch found that just 12 minutes of kettlebell workouts can increase cardiovascular fitness.

Click here for more kettlebell workout tips

And ask Santa for a kettlebell from DragonDoor.com or MonkeyBarGym.com

Sunday – Plan, Shop & Prepare

30 minutes activity – do something fun with the family – and then plan, shop, & prepare.

Now for all those folks who want to know how to calculate their calorie intake…here’s a formula from Men’s Health nutrition expert, Alan Aragon.

NOTE: Not sure if this applies 100% for women – but I think so…images

Alan Aragon’s goal calorie calculator:

You’ll need:

a) Your goal weight in pounds
b) The number of hours you workout per week

For example, let’s say we want to be 180 pounds and we exercise 3 hours per week…

Daily Calories = Goal weight x (workout hours per week + 9.5)

Thererfore…

Daily Calories = 180 x (3 + 9.5)

Daily Calories = 2250

Protein = goal weight
Fat = half goal weight
Carbs = [Daily calories – (protein calories + fat calories)]/4

Therefore…

Protein = 180g
Fat = 90g
Carbs = 180g

Cool!

Also, Alan said it “doesn’t matter if you eat 6 or 3 meals per day”…so don’t get too worried about frequency, just focus on the calorie calculator numbers.

Next week! cb-ttfusionfatloss-ebook-final42
Weight Loss Workout – TT Fusion Fat Loss 2K6
Nutrition – Protein research & supplement suggestions

Stay strong and keep transforming,

Craig Ballantyne, CSCS, MS

PS – Use TT Fusion 2K9 to burst through a fat loss plateau today!

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Craig Ballantyne

Craig Ballantyne is the author of The Perfect Day Formula: How to Own the Day and Control Your Life. Craig has been a contributor to Men's Health magazine for over 17 years. Today he teaches his gift high-performing entrepreneurs how to squeeze more out of their days, increase their income, and make more quality time for their families in his Perfect Life Workshop and Work-Life Mastery programs. Craig used his own advice to overcome crippling anxiety attacks in 2006, and he'll teach you his 5 Pillars of Success so you can increase your income, decrease your work time, and live the life of your dreams. Learn more about Craig at craigballantyne.com