“You can NOT out-train a bad diet.”
So I’m going to give you even more nutrition – and vegetarian diet nutrition – info in these 7-day fat loss guides to help you lose belly fat fast.
Of course, I’ll never stop giving you workout tips either. In fact, I just posted 17 new videos on my workout youtube channel here.
Monday – Transformation Tip of the Week
“Order First for Positive Peer Pressure”
Here’s a cool story from one of our TT members showing you why it’s important to be loud and proud of the changes you are making in your diet and lifestyle…
“When I was on vacation visiting my dad, we kept going out to eat. Everywhere we went, I asked for steamed veggies instead of chips or fries with my meal. The very first time I did it, my dad ordered his dish after mine, and then said, “hey, give me the veggies instead of fries too.”
(Two more adults at the table did as well! Talk about positive peer pressure.)
‘And he did that again and again the rest of the trip. My dad doesn’t usually eat that healthy at restaurants, and I was proud to be a healthy role model for him. I’m sure that if I hadn’t asked for veggies, it wouldn’t have occured to him to do the same. But neither one of us missed the fries.”
How cool is that?
Let me know your transformation tips and success stories in the comments section below!
Now onto more bodyweight training perfect for busy people and bootcamp workouts from…
1A) Prisoner Squat (15 reps)
1B) Feet on Ball Pushup (12 reps)
2A) Bulgarian Split Squat (12 reps) ===>
2B) Chin-up (Max-1)
3A) Stability Ball 1-Leg Curl (10 reps)
3B) Spiderman Pushup (6 reps)
4A) Walking Lunge (15 reps)
4B) Side Plank Leg Lift (8 reps)
5A) Rotate Lunge (10 reps)
5B) Stability Ball Jackknife (15 reps)
Interval Workout A
Do 30 minutes of fun activity. And it IS okay to do some ab exercises on a daily basis, such as the plank and side plank. Or this version from world famous strength coach, Mark Verstegan of the Athletes Performance centers.
Before his workouts, Mark does a Diagonal Plank. Start in the regular plank position but pick up one arm off the ground and extend it straight ahead. Now take the opposite foot off the ground. Hold for 30 seconds then switch sides. Mark said he does 3 reps per side of this exercise.
Another day, another bodyweight exercise.
Phase 3, Workout B
1A) Y-Squat (15 reps)
1B) Close-grip Pushup (12 reps)
2A) 1-Leg Squat on Bench (8 reps)
2B) Inverted Row (15 reps)
3A) 1-Leg Deadlift (12 reps)
3B) Shoulder Press Pushup (12 reps)
4A) Knee-up (10 reps)
4B) Hands on Ball Pushup (12 reps)
5A) Spiderman Climb (15 reps)
5B) Plank with Elbows on Stability Ball (30 seconds)
Interval Workout B
Do 30 minutes of fun activity and then make sure to snack on these two foods that Men’s Health medical expert, Dr. Shah, recommended in the latest issue (Aug 2009).
He said that you must eat these 2 foods daily.
1. Inflammation-fighting cruciferous vegetables (half cup) such as broccoli or cauliflower
2. Blood pressure lowering berries (half cup)
I like to eat raw broccoli with hummus and I put blueberries into all my breakfasts (whether with oatmeal, oat groats, or nuts).
Last bodyweight workout of the week…
1A) Cross Crawl (15 reps)
1B) Decline Pushup (10 reps)
2A) Pull-up (Max-1)
2B) Split Squat with Front Foot Elevated (15 reps)
3A) Hands on Bench, Feet on Ball Pushup (15 reps)
3B) Siff Lunge (12 reps)
4A) Stability Ball Rollout (15 reps)
4B) Side Plank (40 seconds)
5A) Elevated Pushup (15 reps)
5B) 1-Leg Stability Ball Jackknife (6 reps)
High-Intensity Cardio – you know, like running on the beach. =>
Social Support Saturday!
Couple of tips for your weekend…
1) Go to bed and get up at the same time. Sounds lame, but you won’t be tired during the day…
2) Do 30 minutes of fun activity.
3) Meet friends, share recipes & tips – do a workout, go for a bike ride rather than a movie.
Sunday – Plan, Shop & Prepare
Do 30 minutes of fun activity and then plan, shop, & prepare.
Here’s my vegetarian grocery list that I shop with twice per week…
- 2 pints blueberries
- 6 bananas
- 6 red delicious apples
- 6 pears
- 2 grapefruit
- 1 watermelon
- 2 bunches broccoli
- 2 red peppers
- 1 orange pepper
- 1 yellow pepper
- 1 green pepper
- 2 avocados
- bag of baby spinach
- wild rice
- oat groats (i soak these for 24 hours and eat them raw with berries)
- 1 jar sugar free tomato sauce
- 2 containers hummus
- 2 boxes almond milk (vanilla)
- 2 boxes almond milk (unsweetened)
- 2 cans black beans (low sodium if possible)
- 2 cans kidney beans (low sod if possible)
- 2 cans Amy’s organic chili
That’s what I’m into right now.
Phase 4 of 6 month BW manual
Vegetarian Foods NOT to Have in Your Diet!
Let me know your questions and success stories,
Craig Ballantyne, CSCS, MS
PS – Don’t miss my latest bodyweight challenge workout video.