Got Milk for Fat Loss?

doggySo, what do you think of the cartoon?

Bally sure looks pretty funny…and sneaky. Looks like he’s about to get up to something, don’t you think?

Click here to listen to this week’s fat loss info on the Podcast

It includes an interesting study on milk and resistance training, which I’ve also reviewed below.

I’m off to Washington and then Tampa this week, and this is your final week to enter the 7th TT Transformation Contest to get your full 12 weeks.

Click here for all of the Transformation Contest detailscatherine

Head over to and read about some of our most successful case studies…see what they did and how much they improved…that will give you some ideas…Most helpful if you can find someone who started in the same “position” as you.

Monday – Jan 11th

Transformation Tip of the Week:

Consider setting PROCESS goals instead of just outcome goals. A process goal is “I will do Turbulence Training 3 days per week” or “I will use a food log for 8 weeks”. And then if you meet your process goals, your outcome goals (i.e. you want to lose 10 pounds) will take care of themselves – and you’ll circuit workouthave better lifelong habits.

TT Express – Advanced Workout A

Express Circuit Rules:

– Start every workout by going through the circuit at a moderate intensity, doing half the number of repetitions for each exercise and using 50% of the weight you plan to use in the regular circuits.
– Perform the workouts as circuits doing one exercise immediately after another.
– Do not rest between exercises or before repeating the circuits.
– However, train conservatively and do not hesitate to take rest if needed.
-Repeat the circuit workout as many times as possible in 15 minutes.
-Do each exercise at a controlled pace, taking 2 seconds to lower your body or lower the weight, and 1 second to return to the start position.
-Do each exercise for 30 seconds and then switch. For single leg exercises, do 30 seconds on one leg and then 30 seconds for the other leg.

1) DB Squat – 30 seconds
2) Decline Pushup – 30 seconds
3) DB Row – 30 seconds per side
4) Bulgarian Split Squat (1 & ½ rep) – 30 seconds per side
5) Stability Ball Rollout – 30 seconds
6) KB Swing – 30 seconds

Finish with static stretching.hayden-got-milk

Get 30 minutes of fun activity – and let’s do this week’s research review

Med Sci Sports Exerc. Body Composition and Strength Changes in Women with Milk and Resistance Exercise. Josse AR, Tang JE, Tarnopolsky MA, Phillips SM.

My old buddies Drs. Tarnopolsky and Phillips from McMaster just published an interesting study…

20 young women were put into one of two groups:

1) Resistance training plus fat-free milk

2) Resistance training plus a carbohydrate drink

Both groups drank 500mL of their drink after a workout, and then another 500mL an hour later.

That’s right, the milk group drank a liter of milk per day!

Total calories were about 400 extra per day for both groups, but the carbohydrate group didn’t have protein in their drink. Both drinks were flavored with vanilla to “mask” the identity of the drink.

No side effects reported.

The workout was intense, frequent, and had lots of volume. That’s good and bad, as you’ll see.3122_angled_leg_press

The girls trained with weights – on machines – 5d/wk for 12 wks. Researchers tend to use machines to avoid the learning curve required with barbell and dumbbell exercises.

However, it’s likely the 5d/week was too much volume, as 3 subjects reported overuse injury. But, in total they had a 92 percent training compliance.


Weight Gain:taylor-swift-got-milk

Carbohydrate = 1.9 pounds
Milk = 1.1 pounds

Lean Mass Gain

Carbohydrate = 2.4 pounds
Milk = 4.2 pounds

NOTE: Lean mass is not just muscle, but would be most of the measurement.

Fat Loss

Carbohydrate = 0.67 pounds
Milk = 3.5 pounds of fat lost!!!

The milk group also got stronger in a few exercises.


The milk group gained lean mass and lost fat at the same time and got stronger.

The researchers concluded, “Heavy, whole-body resistance exercise with the consumption of milk versus carbohydrate in the early post-exercise period resulted in greater muscle mass accretion, strength gains, fat mass loss, and a possible reduction in bone turnover in women after 12 wks.”

That’s why I drink chocolate milk after a workout.

Could you get the same results with a protein shake and Gatorade? Probably.

Unless there is something specific to milk…but if it’s just a case of protein and carbohydrate, than you might be able to get the same result from vegan Sun Warrior protein and fruit juice.


Advanced Express Workout B ing

In this workout, you’ll repeat the circuit as many times as possible in 12 minutes and then do 3 minutes of athletic shuttle run intervals. (My new favorite type of intervals!)

1) Jumps – 30 seconds
2) Pull-up – 30 seconds
3) DB Push Press – 30 seconds
4) DB Reverse Lunge – 30 seconds per side
5) Stability Ball Plank – 30 seconds

Intervals – 15 seconds work + 15 seconds recovery for 3 minutes

Finish with static stretching.

Do 30 minutes of fun activity – and then review your training journal.

I recommend you keep a journal so you can see what program worked best for you…

I also recommend you keep the exercises that you hate in your program, because those are the ones that will give you the best results. circuit workout


Day 5 – Advanced Workout C

1) DB Split Squat – 30 seconds per side
2) DB Chest Press – 30 seconds
3) Chin-up – 30 seconds
4) Stability Ball Jackknife – 30 seconds
5) DB RDL – 30 seconds

Finish with static stretching.

And then for fun, if you have time, throw in 2 of your favorite exercises for a fun superset to end the week.

Social Support Saturday! ttbcwouts2_4
30 minutes of fun activity…if you’re at Joel Marion’s Transformation Domination in Tampa, I’ll be running a bootcamp program on Saturday morning at 7am. See you there!

Bootcamps, and all group exercise programs, are great for social support because it brings together fun, like-minded folks who can also get competitive and have contests, etc.

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

I recommend stocking up on a few gallons of water…for emergencies.

Last week, the water got cut off at my place while my cleaning lady was here…and if it wasn’t for the jugs of water I had in the closet, nothing could have been cleaned.

Planning ahead saved the day…and of course, you should have lots of bottled water and canned goods on hand in case anything serious should ever happen – which of course, I hope it doesnt’!

But be prepared!

Just like in your fat loss program… TT

Next week!
TT 2K4 – review a classic and how we can update it
Research – What UCLA researchers think is the solution for obesity

Stay strong,

Craig Ballantyne, CSCS, MS

  • 1
  • I’d like to know how these women actually felt. These were only twenty women, but it seems most people are intolerant to lactose so…
    I haven’t drank milk for over twenty years and my calcium levels are great. I eat plenty of veg and a good quality calcium supplement. My bones are fine, my body is fine and I feel great.
    I read a study done on pasteurized milk. When they fed it to calves, they died after just a few weeks. If animals don’t drink it, why do we?
    Actually I don’t think it’s milk as such that is the problem, it is the process it is subjected to these days. Pasteurized, heated, waterized, vitaminized… what else?
    Nowadays milk not taste like real milk. I can still remember what my granny’s cows’ milk tasted like when I was little. Thick, creamy,warm,sweet… yum!


    • Craig Ballantyne

      Animals don’t drink milk because they can’t open milk cartons. Put a bowl of milk in front of any animal and they’ll drink it. Heck, most animals eat whatever they can find out of garbage cans.

      As for the women in the study, no side effects were reported, so they probably felt fine. Heck, they lost fat and gained muscle, so they probably felt great.

      I also question your comments on the pasteurized milk and calves issue…

      According to a simple search using “the google”, pasteurized milk does NOT kill calves if done properly.

      “A study performed by researchers at the University of California-Davis also showed improved performance in calves fed pasteurized waste milk and colostrum versus unpasteurized waste milk and colostrum. The researchers concluded that weaned calves fed pasteurized products were worth $8.13 more in gross margin per calf when weaned at 10 to 12 weeks of age, due to higher mean bodyweight gains, reduced mortality and decreased expenses for treating sick calves. This study was published in the Aug. 15, 1996, edition of the Journal of the American Veterinary Medical Association.”

  • aurelien

    I ‘d like to try the sun warrior powder but it’s too expensive .the american post tax is the half of the price of the product.somebody knows where i can buy it in Europe?
    vive turbulence training!

    • Craig Ballantyne

      Hi Aurelien, its really nothing special in my opinion – unless you are absolutely, positively sure that you need to get more protein, I wouldn’t worry about it.

    • Vlinder
  • John

    A quick google search also brings up this

    There are plenty of studies that show pasteurised milk is far less healthy than raw milk and can even be harmful.

    P.S. Aurelien I use a rice and pea blend from the uk –

    • Craig Ballantyne

      I’m not getting into a “pasteurized vs raw” argument. That’s not my area of expertise.

      I’m just saying that her statement of “pasteurized milk killing calves after a few weeks” doesn’t sound quite correct.

  • i drink plain lactose free full fat yogurt with pro biotics. Works great for me!

  • Jen

    I like the caricature – very cool!

    Interesting study on the milk. I stopped drinking skim milk after cutting cereal out of my diet. Perhaps I should add milk back into my diet … though I seldom “drink” milk alone as I’ve always consumed it with cereal before.

  • Gregory Bastow

    I have known about this ever since I began working out; that the 2 most important things to consume after a workout are carbs and proteins – I used to drink Chocolate Milk and have a Banana as recommended to me by a honors-roll kinisology (sp?) student working at the gym. I learnt a LOT from him, but that was 5 months ago; In the past 2 weeks I have come up with my own “smoothie” that have allowed me to build 3.1lbs of muscle in the past week.

    1/2 cup cold oatmeal + 1/2 cup milk (I use 1%) + 1/2 cup egg white + 1/2 cup cold water + 1 tsp Honey + 1 tsp ground flax-seed => Blended till smooth

    I blend this and stick in a JAR, and drink immediately after my workout, and then soak in the hottup for 20 minutes and chill out!

    I love reading this blog; I actually have great respect for Craig – I read a LOT of related material and if I hadn’t figured out on my own, how to average 4-6lbs a week of fat-loss I would definitly have purchased his products.

    As far as the raw-vs-pasteurized argument; it’s the distribution and control of pathogens and bacteria that FORCE all commercial milk products to be pasturized; raw milk (I grew on up farms and work as a chef) will have about 8-12% butterfat (the really good stuff floats to the top and is whipping cream (30+% butterfat)). I would love to be able to drink that stuff but my waistline forbids it!!

    Besides if you want to REALLY BE HEALTHY – Give up on ALL Dairy products and become a VEGAN (better educate yourself 1st though on how to eat balanced like that) as we (humans) are the ONLY animal that drinks milk from another ANIMAL.

    Soy Milk, Almond Milk are fabulous substitutes!

    • Lucy

      I have read, either here or Isobelle or similar blog, that Soya Milk is over-processed waste, cleverly marketed as a health food. Google it.

      • Jules

        Hmmm, I’ve also read that the soy milk as well as the soy itself can increase estrogen levels. Depending on your situation, this may or may not be a good thing.

      • Craig Ballantyne

        This study did not use soy milk.

  • Jules

    There is just too much controversy out there on cows milk so thankfully I don’t drink it. Why? Because due to the casein in cows milk I will get sinus drainage and rls (restless leg syndrome) as I have an allergy to it. Instead, I drink goats milk and have no problems. From what I understand the casein in goats milk has a different chemical structure. The only downside is that I am currently paying about $13.50 for a gallon of goats milk versus $3.50 for a gallon of cows milk. For years I could not figure out why I kept having to clear my throat and swallow Mucinex like candy all while annoying my coworkers. Low and behold it was because I would eat a bowl of cereal with cows milk just about every morning.

  • Maria

    Hey Craig,

    I drink organic raw milk from grass-fed cows. Would I have the same results? I’m sure the fat content would have some effect as a post-workout meal. Your thoughts? Thanks for the info, as always, Craig!


    • Craig Ballantyne

      Maria, the extra fat would add to your total daily calories, so that might slow the fat loss.

    • Bethany

      Where do you get organic, raw, grass fed cow milk? I’d love to have some.

      And Craig,
      You’re so great! I recently just heard about this study and was very interested in it. And low an behold you come around the corner giving me the news. Very interesting. It is worth testing out just to see how your body reacts to it. If positive comes from it, then I don’t see why there wouldn’t be excitement all over the place showing proof that you can gain lean muscle all the while losing body fat! Thank you for the details on this study!

  • Matt

    Regarding the pasteurized vs. raw milk. Of course, raw would be healthier. In a perfect world, we should all eat raw and natural foods. However, I have been drinking store-bought skim milk for years and have never had any ill side effects. Back in the earliest part of the twentieth century thousands of children were poisoned by the milk they were fed, due to the use of fermaldihyde (sp?)in the milk. Once thought to be a great preservative, the side effects were devastating, to say the least. That is the last time anyone has really had outright negative effects on milk.
    Ref., the lactose intolerance comment(s), We are the only nation in the World to to suffer from such a disorder. The real reason is over consumption and poor choices in diet. We have everything at our fingertips. Of course there are going to be negative side effects to having too much of anything. Then, we by pills that are supposed to help, but they just make us dependant on them. Now, I am not saying that everyone with the disorder has an eating problem, but I am willing to bet that the ehavier you are (and the tighter you wear your belt) the more likely you are to have a lactose intolerance and/or acid reflux “disease.” I ought to know, when I gained weight I started getting both of those. I lost weight and am now fine.

  • Paul

    While raw milk may be ideal it is not widely available. If you can’t get it at least use organic. The great thing about milk is it is easily digested (unless of course you have a lactic alergy). We all know the importance of eating right after a workout and milk can get the protien in our system quickly. I actually prefer whey protien in 2/3 water and 1/3 a natural sports drink. I am so elitist (LOL) I use whey from grass feed cows!

    replenish, restore, recover

  • Lucy

    So there you go Craig – it seems that we are all fascinated by milk!

    Certainly enough here for a blog, I would have thought? Although it’s not your area of expertise by your own admission, I’m sure I speak for everyone here that we would trust your ability to find THE TRUTH ABOUT MILK! Personally I would suggest that different milk is good for different people, possibly with the exception of Soya Milk (The Truth About Saturated Fats by Mary Enig and Sally Fallon). Try – I would be interested on your thoughts.

  • Nancy

    Easy post-workout drink to carry to the gym and consume in the locker room: Vanilla or Chocolate Almond Milk [ has 15 – 20 grams of sugar ] and a scoop of chocolate Whey Protein powder [ contains 25g of protein ]. I mix these together in a plastic water bottle by shaking, and the empty bottle goes right in the trash can. No mess. Low fat and tastes great.


    • Dan


      The drink sounds great, but please consider mixing/drinking from a re-usable water bottle or at oleast recyclable water bottles.


  • If you remember nothing else from the above: we are the only species that drinks milk from another species and continues drinking it after natural weaning! And all the antibiotics and allergen stimulating properties to boot from cow’s milk. Most studies show that milk does nothing or actually contributes to weight gain. Matt Fitzgerald in his current book restates what has already been stated by researchers about this previously. The one study that supported weight loss was “sold” and funded by the dairy industry. Encourage you to follow the money.

    FYI…been vegan 20+ years, and at 57 occasionally place in my age group for local 5K’s, and turned off the sinus faucet that prevented me from getting through anchoring newscasts in my TV days. As an investigative reporter, I began the report of my lifetime by trying to figure out how to avoid my family “genes” that gave all women breast cancer and/or heart disease. And everyone else diabetes. All are very sick or dead.

    Different things work for different folks, but be sure to factor in overall health concerns like heart disease, cancer and diabetes. The largest, muscular animals on earth have been and continue to be, for the most part if their food supply is available, plant-eating storehouses. Much, much absorbable calcium in many plants. Check out the tables on that!

    • Craig Ballantyne

      1) Again, the argument that “we are the only species that drinks milk from another species” is not valid.

      Put a bowl of milk in front of a dog, cat, pig, raccoon, etc. and they’ll drink it.

      2) This study was a quality study performed by ethical researchers. The results are valid.

  • elissa

    If man makes it, don’t eat it ” jack Lalanne ” Milk that people buy in the stores isn”t even milk! It’s a liquid that has been boiled, bleached and packaged to look like milk. What they do to the cow before that is even more horrible- It’s all about money_ ” milk does the body good” is a true statement -if it was real milk ( raw and organic ) Why do you think most people are riddled with allergies,chronic sinusitis, depression, etc.? Take a stroll down the medicine isle- notice all the remedies? That’s what they sell you after they sell you the processed “foods” they claim make you healthier. Soy is poison- fat free means more chemicals, sugarfree means more chemicals…..Whole foods are the way to go- the more it’s touched by man, the more you need to stay away from it-

  • Jenifer

    Isn’t pasteurized milk the same thing as shelf milk? When I lived in France many years ago it was the only kind available. And yet somehow I was slimmer and healthier then.

    I’m wondering though if the results have to do with calcium rather then milk itself. I’ve heard that there are studies out there that show that women who get their daily requirement of calcium will lose more weight than those who don’t over the course of a year.

    But then I can hardly ever believe what I read on the internet.

  • Serena & Alan

    See you at Transformation Domination on Saturday morning Craig (if not the night before). Looking forward to finally meeting you!

    • Craig Ballantyne

      See you then!

  • lisa

    Chocolate milk – do you use a specific type of chocolate? Most the of the products on the market are loaded with high fructose corn syrup etc. Trying to avoid that stuff!

    • Craig Ballantyne

      I buy it from the store. In Canada, its made with sugar. However, if you think about it, whats the REAL difference between drinking high-fructose corn syrup and sugar or even agave nectar. Its all the same in the end.

      • Brendan

        Hi Craig: I will be very surprised if you do not get a lot of comeback about fructose. It is not at all the same as sugar, even though sweet, when it comes to digestion. It wreaks terrible havoc on the body, especially the liver.Studies are showing that this poison, discovered around 1975, which is currently in almost everything(processed) we eat or drink, may be the real reason why North Americans and westerners generally, have become so overweight in the last 30 years; especially when you consider that we’ve eating sugar products a lot longer.

  • What can you recommend instead of pull-ups and chin-ups? Also, I’m not really sure what the difference between them is. I think that other women might be interested in learning of an alternative. I hit my goal for my 50th birthday of doing a pull-up (or chin-up?), but I had to work very hard for that it, and it was only one! And I was one of a few females at my gym that could even do that.

    • Craig Ballantyne

      Hi Carol!

      Chinups are underhand, pullups are overhand.

      One of my favorite “prep” exercises for chinups is kneeling reverse grip lat pulldowns.

      Also, using a stretch band for support in the chinup is fantastic.

  • Ron

    Love your videos and blogs. I have zero known allergies and have drank 2% milk all my life. When I was in Ohio as a kid, my twin brother and I consumed vast quantities of normal 2% milk from the grocery store. We only had options of Milk or Water in my house, so we averaged 2 gallons of milk a day. My wife who never drinks milk has dust allergies and feels ill with digestive problems when she does drink milk or eat cheese.

    Following up on every study will prove that water is no good either, so I say try it and see if it works for you.

    Thanks, Craig, for allowing us to push ourselves and discover what will work for each of us.

    • Craig Ballantyne

      Most welcome Ron!

      • Jules

        Good points made Ron. I’m not sure where I got this from, although Craig may have written about it somewhere that the best thing to do is to take a sheet of paper draw an line down the middle, and on the left side write what you ate, and on the right side write how you feel after-wards. If you feel good, keep eating it. If you don’t feel good, then don’t eat it again. Simple.

  • Craig, liked it. Nice to enjoy how you keep comments to the point of the study and on track.

    • Craig Ballantyne

      Thanks Jacqueline!

  • Carol

    Dear Craig,
    As a Nutrition Professional for over thirty years I recommend you read “The China Study”. The dangers of dairy are well documented. I believe in health over bulky muscle mass.
    However I do agree with you about cardio.

    • Craig Ballantyne

      I’ve read it and I still consume dairy.

      And “bulky muscle mass” does not equal unhealthy. Surely as a professional you should know that.

      • Carol

        Certainly did not mean to imply muscle mass equals unhealthy, I believe quite the opposite. Unfortunately I have seen many sacrifice health to pursue being “bigger”. My sister died of an eating disorder so I know how deeply one can be effected. As for milk I’m sure the debate will rage on, I feel confident the truth will someday be realized. It may grow muscle (heck it’s meant to turn a calf into a 2,000lb animal), but with steroids, growth hormones and antibitotics involved do we really know the long term consequences. As for other animals drinking it; My dog loves cat poop but I won’t be trying that anytime soon.

  • Jay

    Wow, all of this worry and hype over milk is mind-blowing. No wonder people have been confused and snowed about all kinds of issues out there today (i.e., global warming). Some of you are spending $10 more on some milk substitute? Some people of making some great coin over all of this hype.
    Craig makes a great point…put milk in front of any animal and they’ll drink it. We humans are not animals! And, God gave people milk to drink! He meant for us to drink it! Look it up(hopefully a few of you read the Bible). Sure, I recognize some are allergic to it, just like people are allergic to other things like peanut butter. That doesn’t mean that peanut butter is automatically dangerous for the rest of us.
    I think Anna started all of this by making a statement like “it seems most people are lactose intolerant”…those kinds of false statements get everyone confused and scared. Please stop it. I’ve known literally only a few people who are lactose intolerant. I know that’s anecdotal, but, my family of four drinks it every day. We love it. It’s healthy. Great source of protein and calcium, especially for my kids.
    Craig, keep up the great work!

    • Craig Ballantyne

      Did you mean “humans are animals”? Last time I checked we were. I think. Mammals too, if I’m not mistaken.

      • Jay

        I guess it all depends on where you did your checking, and what your ultimate beliefs are, as well. And, how loosely or strictly we’re using the term “animal”.

  • Anh

    Great article Craig! Good to know and refreshed my memory. I read in numerous studies that consuming dairy does help people to lose fat. I can’t remember exactly why.

  • billy

    For chinup exercise, should those be eliminated if you have physical limitation? My left lef tarm is locked at 90 degree after accident. A chinup for me is all shoulder rotation with zero bicep flexion. Would this injure shoulders in long term or would it still have benefit?

    • Craig Ballantyne

      You will need to talk to a doctor, sorry.

  • Bethany

    Thank you very much for this study. I don’t know if you saw my comment above, but I was very interested in the effects of consuming milk after a workout, and there you go giving me the answer. I think it something you just have to try on yourself, and if it works…GREAT! Then you know, and you’re better off for it!

    I love how blunt and to the point you’re being throughout this commentary! Makes me chuckle.

    • Craig Ballantyne

      You are welcome!

  • Jules

    Thanks for the correction Craig. Your right, the study did not use soy milk, I believe they used the isoflavones which are found in soy beans.

    • Craig Ballantyne

      I’m not sure what you are talking about. What study?

      • Jules

        “The results of our study on hamsters were very clear. Feeding the soy isoflavone, genistein advanced the onset of puberty.”

        “In some cases, when isoflavones bind to the estrogen receptor, the effect is similar to the effect of estrogen. In other cases, isoflavones bind to the estrogen receptor and block the effects of estrogen.”

      • Craig Ballantyne

        I’m confused. What does this have to do with the milk study?

  • Debbie in NJ

    I am going to give the chocolate milk a try again. Usually I blend a scoop of Jay Robb whey, 1/2 -1 banana and some cocoa powder. It’s good but I sometimes wonder about using too much whey protein.

  • Jules

    This has to do with “soy milk” only if the isoflavones found in the soy are also found in the “soy milk” as well. To make the “soy milk”, the soy beans are cooked. If the isoflavones found in the soy are able to survive this heating process, then it would be that the isoflavones are also going to be in the “soy milk”. Isoflavones are what can increase estrogen levels as stated in Jill Schneider’s quote below.

    “In some cases, when isoflavones bind to the estrogen receptor, the effect is similar to the effect of estrogen. In other cases, isoflavones bind to the estrogen receptor and block the effects of estrogen.” –

  • Jules

    Craig, my apologies, I see where the confusion is. I know the study that your were talking about didn’t use soy milk. I was replying to someone who said “Soy Milk, Almond Milk are fabulous substitutes!”

    My reply to the person was that soy milk can increase estrogen levels.

    So in your reply when you said “This study did not use soy milk”, I thought you were referring to the study on soy, and that you were saying they only used the soy bean and not the actual soy milk. Instead your were referring to this study on your blog post. Duh!

    By the way great article and this is good to know. Even though I will be using goats milk instead, the results should be the same I hope. But then again, at $13.50/gallon I’m not so sure I will be able to use the amount they used in this study on your post.

  • Kassandra

    Great article! So would one drink the milk post workout on weight lifting days, or lifting and interval days?

  • Jules

    Today’s (Monday) workout just kicked my butt! Also, just got a chance to use my “GymBoss” for the first time today. Getting one is really a no-brainer. I wished I had not put off getting one for so long. It was like having coach behind me blowing the whistle to keep me on track which really helped to prevent me from slacking and taking too long a break, etc. For those of you wondering if the “GymBoss” is worth getting, yes it is. It is also reasonable priced, on amazon anyway. Although it is not 100% necessary and the workouts can be done without, it does help to keep you moving and you don’t have to keep looking at a clock to check the time since the beeps will tell you where you are in your intervals.

  • Bruce Walker

    Hi Craig
    this article has been a great one, and it certainly has brought with it a lot of controversy.For myself I feel a bit sorry for the poor maligned cow!!!!!!!!!!!!!!!

  • Skindoc

    does the new ‘transformation workout’ come with
    The standard TT membership or only the platinum
    Membership? It sounds awesome.


    • Craig Ballantyne

      Yep, its available to all TT members until Feb 15th, 2010.

  • Kevin

    A week ago I broke my left arm but still want to focus on some workout. I was planning on doing the contest but not sure I can anymore. The doc said nothing for my arm for at leasrt four weeks then I will start physical therapy. What would you recommend for me? I have a trip at the end of april that I want to get in shape for.

    • Craig Ballantyne

      Hi Kevin, you can do anything that you can do safely which does not bother your left arm.

  • Carla Nunes da Costa

    I have my qualms with milk drinking as I am someone who is extremely lactose intolerant. Heck I manage to get pimples if I drink anything with dairy in it.

    I guess I won’t be trying this out 🙂 better luck next time!

    • Jules

      You may want to give goats milk a try to see if the pimples still come about. Also, many people who are lactose intolerant response well to goats milk. Remember though that if and when you have the goats milk to drink it with a meal so that it is better absorbed into your body.

      • Carla Nunes da Costa

        Hey Jules,

        Thanks for your message. Goat’s yoghurt has also caused me trouble I’m afraid. I haven’t tried the milk. Guess I will implement it in my smoothies and see how it goes.



  • Lee

    No one can state with any finality that milk is inherently good or bad for everyone, as there are too many factors to take into account on an individual basis. What is good for one may not be good for another, or not as good, or downright harmful. It is foolish to make blanket statements about these types of things (and generally for all things).

    I recently performed a bulking phase known as GOMAD, wherein I consumed a gallon of whole milk per day, split into 4 servings of 1 quart each. The ulimate goal, aside from simply helping me consume enough calories to ensure sufficient recovery from my workouts–a problem people who struggle to eat enough run into sometimes), it also ensured that I would get at least 200g of carbohydrates and 120g of protein daily). I was able to go from about 179lbs to 200lbs in about 20 days or so. (Yes of course, some of this gain was bodyfat, which is subsequently cut down to pre-GOMAD levels and now maintain a weight of 195lbs or so).

    While this was (in my opinion) greatly beneficial for me, it would probably kill someone who is lactose intolerant. The point is, what is good for one or bad for one may not hold true for another. All you can do is try things out and see what works for you. While I’m sure that most people understand this, I don’t ever see the purpose of non-constructive belief based criticism of other peoples ideas or advice. I don’t think anyone is out there (Surely not here) forcing their ideas on anyone else or advocating the practice of their ideas to the exclusion of all others. It is silly to argue that someone’s advice should not be taken by anyone based on a single person’s experience, especially when empirical evidence suggests there are beneficial applications.

    Great post, Craig.

  • Isabel has me convinced about the pasteurized dairy thing. Won’t go into the details. I’ll stick with the protein shake for now. Love your recipe with the frozen spinach and berries.