Truth About Meat For Fat Loss
I’m off to Atlantic City this weekend to hang out with Joel Marion and John Romaniello…Two more weeks till Joel gets married…so here’s the plan.
- I get into Philly early Friday morning, and then we’ll drive to AC
- I’ll hit an upper body workout somewhere with Joel…and maybe John, unless he’s playing poker…
- Then we’ll hit the pool, have a big dinner, and a big night out
- Saturday will be all about relaxing around the pool
- Saturday night we’re going to see Russell Peters comedy show
- Sunday – more pool & hopefully an on-time trip home (unlike the last two weekends)
Should be a great time…hope you have a great weekend too…now let’s take a look at a hardcore workout and controversial nutrition study in this week’s fat loss coaching call/report.
Click here to listen to the controversial coaching call…
Now let’s get into the TT Workout and tips…
Monday – July 26th
Transformation Tip of the Week:
Do what is right. It’s not common sense. Common sense is wrong. You need good judgement. You need to observe and associate consequences to your every action. And then you need to decide whether or not you should make the same choice the next time you are in that situation. Remember – Everything you do takes you closer to OR further away from your goals. The choice is yours.
Now to review the workout of the week. This is the most popular program of 2010…
1A) Vertical Jump – 3 reps (1-0-X)
1B) DB Chest Press – 8 reps (3-0-1)
1C) DB Reverse Lunge – 8 reps per side (2-0-1)
1D) Stability Ball Plank – 45 second hold
Rest 1 minute before repeating 2 more times for a total of 3 circuits.
2A) Pull-up – 2 reps short of failure (3-0-1)
2B) Dips – 2 reps short of failure (2-0-1)
2C) DB Row – 12 reps per side (2-0-1)
2D) Cross-Body Mountain Climber – 10 reps per side (1-0-1)
2E) DB Rear Deltoid Raise – 10 reps (2-0-1)
Rest 1 minute before repeating 2 more times for a total of 3 circuits.
Interval Training – You can also wait and do this on Day 2 instead.
5-minute warm-up.
24 second interval at 8/10 or 9/10 intensity level.
36 second recovery at 3/10 intensity level.
In week 1, repeat 5 more times for a total of 6 intervals.
In week 2, repeat 7 more times for a total of 8 intervals.
In week 3, repeat 9 more times for a total of 10 intervals.
In week 4, repeat 11 more times for a total of 12 intervals.
5-minute cool-down.
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Hey, I told you this was Hardcore! Here’s the workout video for this one:
Tuesday
Get 30 minutes of fun activity – now grab a Green Tea and do this week’s controversial research review.
Reference:
Meat Consumption and progressive weight change.
Am J Clin Nutr. 2010 Aug;92(2):398-407.
According to European researchers, eating too much meat might cause you to pack on the pounds.
BUT…
This study is complex and the findings are controversial.
Let’s use our good judgement to think about this one without prejudice, shall we?
The study found that people who ate more meat (poultry, processed meat, and red meat) gained more weight over five years than those who ate less meat, but the same amount of calories.
(NOTE #1 – That statement doesn’t make much sense…how can one group gain more weight if they ate the same number of calories? Sounds like a problem with accurate food logs…)
To their credit, the researchers studied 370,000 people from 10 countries.
The biggest meat eating countries: Spain, Sweden, Germany, and Denmark. On average, men in these countries consumed 300 calories from meat, while women consumed 200 calories from meat. Surprisingly, Greece was the country with the lowest meat intake.
The researchers believed meat causes weight gain because it is “energy-dense” (meaning it packs more calories by weight than veggies or fruits, for example).
BUT…
That doesn’t make sense, because the researchers said heavy-meat eating subjects gained more weight even though they ate the same number of calories.
My thoughts – Something doesn’t add up.
THE REALITY:
Can you eat meat and lose fat?
Yes, of course! The truth about meat for fat loss is that you can eat meat and lose weight. You just have to worry about total calorie intake. After all, dieting bodybuilders eat a LOT of meat and lose fat and get ripped, and thousands of TT members have lost fat while eating meat.
So you need to accept the context of this study…this was not a weight loss study…it was a weight gain study.
One finale note…if you simply want to maintain your body weight and body fat levels, then you might need to cut back on your meat consumption. Of course, the most important thing to do is watch your total calorie intake.
Wednesday
Just a reminder…this is a HARDCORE program…and so the following workout is advanced. Do NOT use if you are a beginner.
That said, you are going to use a Barbell Complex in this program…here are the Barbell Complex Rules
- Do not rest between exercises.
- You can use dumbbells if you don’t have a barbell.
- Use a weight that you can do 15 times for military press.
1A) RDL – 6 reps (3-0-1) ====>
1B) Hang Clean – 6 reps (1-0-X)
1C) Front Squat – 6 reps (3-0-1)
1D) Military Press – 6 reps (2-0-1)
1E) Back Squat – 6 reps (2-0-1)
1F) Forward Lunge – 6 reps/side (2-0-1)
Rest 1 minute before repeating 2 more times for a total of 3 circuits.
2A) Chin-up with Knee-up or Underhand Inverted Row – 2 reps short of failure (3-0-1)
2B) Spiderman Climb Pushup – 1 rep short of failure (1-0-1)
2C) 1-Leg Stability Ball Leg Curl – 10 reps per side (1-0-1)
Rest 1 minute before repeating 2 more times for a total of 3 circuits.
3A) DB Incline Chest Press – 5 reps (3-0-1)
3B) DB Split Squat – 5 reps per side (3-1-1) – pause for 1 second at the bottom
3C) Stability Ball Pike – 5 reps (1-0-1)
Rest 1 minute before repeating 4 more times for a total of 5 circuits.
That’s it. You’ll be happy when you are done, trust me.
Thursday
Do 30 minutes of fun activity…and time to look at another study.
Reference:
Eur J Cardiovasc Prev Rehabil. 2010 Mar 23. Sedentary lifestyle and emergence of hopelessness in middle-aged men. Valtonen M, Laaksonen DE, Laukkanen J, Tolmunen T, Rauramaa R, Viinamäki H, Mursu J, Savonen K, Lakka TA, Niskanen L, Kauhanen J.
Finnish researchers studied over 1000 men studied for 4-11 years…and found that consistent, long-term physical activity was inversely associated with hopelessness.
(That means the exercise helped them avoid feelings of hopelessness.)
Just another reason to exercise…it makes us feel better, in addition to looking better.
Friday
One last hardcore workout…
1A) Depth Jump – 6 reps (X-0-X)
1B) Deadlift – 8 reps (3-2-1) – pause for 2 seconds at the bottom
1C) Pushup – 50% of your maximum repetitions (2-0-1)
1D) Get-up – 6 reps per side
====>
Rest 1 minute before repeating 1 more time for a total of 2 circuits.
2A) 1-Leg Bench Squat – 10 reps per side (4-0-1)
2B) Renegade Row – 8 reps per side (1-0-1)
2C) Pushup with Hands on Ball – 1 rep short of failure (2-0-1)
2D) Hanging Leg Raise or Stability Ball Rollout – 8 reps (3-0-1)
Rest 1 minute before repeating 2 more times for a total of 3 circuits.
3A) Burpee-Chin-up Combo – 10 reps
3B) Cross-Body Mountain Climber with Feet on Stability Ball – 8 reps per side (1-0-1)
Rest 1 minute before repeating 2 more times for a total of 3 supersets.
Intervals
5-minute warm-up.
36 second interval at 8/10 intensity level.
54 second recovery at 3/10 intensity level.
In week 1, repeat 4 more times for a total of 5 intervals.
In week 2, repeat 5 more times for a total of 6 intervals.
In week 3, repeat 6 more times for a total of 7 intervals.
In week 4, repeat 7 more times for a total of 8 intervals.
5-minute cool-down
Whoop whoop, you are done!
Social Support Saturday!
30 minutes of fun activity…and more info on the power of social support that helped Melody lose her love handles in only 5 weeks…AND gave her the confidence to buy her first bikini in over a decade.
Melody had this to say about her transformation contest success...
“If you are going to accomplish anything -including loosing weight- you must set goals.” So I set out to write some goals – I thought I would make them reasonable and attainable for a 44 year old
I posted an introduction at the forum and stated my age and that I planed to be realistic- that I knew I was in my mid-40s, I couldn’t weigh what I did/ expect results like I had in my 30’s ect. and I would set my goals to reflect that. THEN came a reply from another TT member and she said that she was 45 and thanks to TT she was in the best shape of her life – actually better than she was in her 20’s and 30’s!!! Well that blew all my excuses out of the water and it challenged me!
I remembered re-reading in Craig’s goal article, he said, “DON’T set your goal so low they don’t really mean anything to you! Go for the gold- what do you really want?” I thought -I want to be in the best shape of my life- but not just on the outside -inside and out! I knew it would be hard work- but I also was beginning to believe with Turbulence Training I could do it!!!!”
Thanks Melody. Congratulations!
Sunday – Plan, Shop & Prepare
30 minutes activity and plan, shop, & prepare for the week ahead.
This week’s nutrition tip: Check the serving size
Make sure you look on the label to see how many servings are in each container or package. Most snacks or drinks contain 2-4 servings, and that means more calories! Also, get to know serving sizes for meat (1 serving = 1 ounce).
Giant energy drinks often contain up to three servings per can – but most of us think it is a single serving. One giant can can be 210 calories and 51 grams of sugar – twice as much as in a regular soda.
Next week!
TT Workout – Some bodyweight cardio
Research Review – Corporate weight loss using a surprising diet
#1 food for breakfast?
Another contest winner profile