Gain Muscle and Lose Fat

transformationLast week to join the Turbulence Training Transformation Contest and win 6 months free of Turbulence Training membership. Very excited for this. Let’s get right into transforming you!

Monday – September 14th

This week’s top Transformation Tip:

“Identify exactly what is you want. Then don’t let anything stand in your way of getting it.” – Dave Kekich

Here are the 7 things you need to do to make this happen:

• Goal set.
• Write it down.
• Vision board.
• Plan, shop, prepare.
• Social support.
• Accept this will be hard. Now you’ve made it easy.
• Tell people how it is going to be.

Click here to get started in the Transformation and win 6-months free just for finishinggain muscle lose fat

One of the best workouts for the transformation is…

Gain Muscle, Lose Fat Workout A

Superset #1
1A) Bench Press or DB Chest Press – 6 reps (3-0-1)
•    Rest 1 minute.
1B) Snatch-Grip Deadlift or DB Squat – 12 reps (2-0-1)
•    Rest 1 minute before repeating 2 more times for a total of 3 supersets.

Superset #2
2A) DB Incline Press – 8 reps (2-0-1)
•    No rest.
2B) DB Row – 8 reps per side (2-0-1)
•    Rest 1 minute before repeating 2 more times for a total of 3 supersets.

Superset #3
3A) Pushups – 20 reps (1-1-1)
•    No rest.
3B) Underhand Inverted Bodyweight Row – 15 reps (1-0-1)
•    Rest 30 seconds before repeating 1 more time for a total of 2 supersets.

Interval Workout A

Tuesday
Find 30 minutes of fun activity to do. You might even try doing it before work, after all…

“Morning time is magic time for getting stuff done and making progress!”

Click here to find out how to get more done

Wednesday

I really believe this is under-rated workout, and I didn’t tell enough people about it, it is one of my personal favorites.

Gain Muscle Lose Fat Workout B

Superset #1
1A) DB Reverse Lunge – 8 reps per side (2-0-1)
1B) Diagonal Ab Wheel or Stability Ball Rollout – 6 per side (2-0-1)
•    Rest 1 minute before repeating 2 more times for a total of 3 supersets.

Superset #2
2A) 1-Leg Bench Squat – 8 reps per side (2-0-1)
2B) DB RDL – 8 reps (3-0-1)
•    Rest 1 minute before repeating 2 more times for a total of 3 supersets.

Superset #3small-chris
3A) DB or Kettlebell Swing – 30 seconds (1-0-1) – kettlebellworkouts.com/fatloss
3B) DB Rear-Deltoid Raise – 12 reps (2-0-1)
•    Rest 1 minute before repeating 2 more times for a total of 3 supersets.

Bodyweight Circuit
•    Go through the circuit 3 times.
•    Do not rest between exercises.
•    Rest 1-minute at the end of each circuit.

4A) Y-Squat – 15 repetitions (1-0-1)
4B) Spiderman Pushup – 6 reps per side (1-0-1)
4C) Chin-ups – Maximum # of reps (3-0-1)
4D) Bulgarian Split Squat – 12 reps per side (2-0-1)
4E) Mountain Climbers – 15 reps per side (1-0-1)

Thursday
Do 30 minutes of fun activity…and then listen to the call to find out the truth about post-workout sugar drinks.

Top nutritionists – real world nutritionists – like Alan Aragon are suggesting you eat whole foods because those provide more nutritious sources of the rpotein, carbs, and fats your body needs compared to sugary shakes. He was quoted in the October issue of Men’s health.

Friday

Workout C

Superset #1
1A) DB 1-Arm Shoulder Press – 8 reps per side (2-0-1)
•    No rest.
1B) DB 2-Arm Underhand Row – 8 reps (2-0-1)
•    Rest 1 minute before repeating 2 more times for a total of 3 supersets.

Superset #2
2A) DB Close-Grip Floor Press – 8 reps (2-0-1)
•    No rest.
2B) DB Standing 1-Arm Curl – 8 reps per arm (2-0-1)
•    Rest 1 minute before repeating 2 more times for a total of 3 supersets.

Superset #3
3A) Plank with Arms on Ball – 40 seconds
•    No rest.
3B) Spiderman Climb – 10 reps per side (2-0-1)
•    Rest 30 seconds before repeating 2 more times for a total of 3 supersets.

Interval Workout B

Social Support Saturday!
Do 30 minutes of fun activity and if you have any crazy weekend plans, just set some rules and expectations. Plan for your rewards, and avoid the stuff that you don’t really need. It’s that simple.

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

Find out why you should be soaking nuts and seeds in a very interesting vegetarian video from Kardena Pauza.

And don’t forget to join the Turbulence Training Transformation Contest this week and win 6 months free in the TT Members area just by finishing!

Next week!
•    TT mini bodyweight workouts
•    Diet for fat loss info

  • Hi Craig,

    I’m going to buy a newspaper tomorrow so I can enter the contest!

    Just one question for the before and after shots. Anyone who has ever looked in a mirror knows that they can make the before shot look really bad (let abs go completely, slump shoulders etc.) and make the after shot look better (breathe in, tense abs, shoulders back, squeeze muscles a bit – probably pumped from having just been working out anyway). Is this ‘accepted’ as just something that we’ll do?

    By the way, I found a great ‘before/after’ shot on some advert for another weight loss gimmick – it made me chuckle to think that the advertisers thought that people would be this gullible – you may have seen it before…

    http://thefatrunner.blogspot.com/2009/07/beforeafter-weight-loss-photos.html

    Cheers!

  • Jody

    What is a DB close grip floor press?
    Is this holding the weights in push up position, holding DB’s in close to work triceps more?

  • Tom

    See: Bench Press or DB Chest Press – 6 reps (3-0-1)
    What is meant by(3-0-1)?

    • jon

      3 seconds up, 0 rest, 1 second back down again

  • luis alberto flores

    hello, 3,0,1 means : the first digit means the descending fase, the second digit means no pause at the botton,and the last one means the ascending fase

    • Per

      Luis is correct, but to avoid confusion, descending or ascending kind of depends on what type of exercise you are doing.

      The first digit is the tempo used when “letting go” of the weight, for instance lowering the barbell in a bench press, or opposite, when doing lat pull-downs, letting the bar go back up towards the ceiling. For a bicep-curl it would be when you lower the db/bb towards the floor. For a leg extension it would be when you bring your leg from straight out down to a 90 degree angle at the knee.

      Second digit, as he says, is how long you should pause before flexing your muscles again.

      And the third to push the barbell back up if you are doing a bench press, or pulling the bar down if you are doing a lat pull down, or straighten your leg out again.

      (And we are of course talking about seconds to do the movement but I guess that was kind of obvious)

      A little tip from another online fitness coach: first make sure you can do the movements with a full range of motion and on the tempos that are prescribed, only when you get those two, add weight.

  • Christine

    As a cardio addict, the interval workout under Workout B has made me a believer!!! Holy heart rate Batman!!!!

    • Craig Ballantyne

      great stuff Christine!