In this week’s call, you’re going to get…

  • The formula for the perfect workout
  • 3 bootcamp fat loss workouts
  • And the truth about social support from TT Body Transformation Contest Winners

This week we announced the winners of the 8th TT Transformation Contest. It was easily the best contest yet – amazing results…so many entries…and a success story for every walk of life.

Check out the winners…

www.transformationcontest.com

And details about the 9th contest coming very soon…

Click here to listen to the call…

Now let’s get into the TT Workout and tips…

Monday – Aug 30th

Transformation Tip of the Week:
Okay, this week marks Sept 1st…time to look back at what you wanted to accomplish in 2010, and if you aren’t there yet, to re-commit yourself to success. “Even the impossible can be broken down into possibilities.” Start with small goals. Achieve them and reward/reinforce your behavior. That will encourage you to continue with the right actions and will get you to keep moving closer and closer to your bigger goals.

TT Bootcamps Workout – TT Booty Bootcamp: Part 1

Warm-up (20 seconds per exercise) – 5 minutes
Jumping Jacks
Bodyweight Squat
Mountain Climbers
Arm Crosses
Leg Swings
Rest 1 minute and repeat 1 more time.

TT Strength Circuit (20 seconds per exercise) – 5 minutes
Split Squat (20 seconds per side)
Close-Grip Pushup
Rest 1 minute before repeating 1 more time.

Water Break – 1 minute

TT Big 5 Conditioning Circuit (20 seconds per exercise) – 10 minutes
Prisoner Squat or Kettlebell Swing
Elevated Pushup (20 seconds per side)
Band Row or DB Row or Stick-up
Reverse Lunge (20 seconds per side)
Stability Ball Plank
Rest 2 minutes before repeating 1 more time.

Water Break – 1 minute

TT Booty Circuit (30 seconds per exercise) – 10 minutes
1-Leg Hip Extension (20 seconds per side)
Stability Ball Hip Extension
Stability Ball Leg Curl
Grasshopper Pushup
Side Plank Leg Raise (20 seconds per side)
Stability Ball WYT’s (20 seconds per movement)
Walking Lunges
Rest 1 minute before repeating 1 more time.

Cool-down, Stretching & Water Break – 5 minutes

Tuesday
Get 30 minutes of fun activity – now grab a Green Tea and do this week’s research review.

Reference:
Obesity. 2010 May 20. Regular Multicomponent Exercise Increases Physical Fitness and Muscle Protein Anabolism in Frail, Obese, Older Adults.

Washington University School of Medicine in St. Louis…gave a 3-month multicomponent exercise training program in nine 65- to 80-
year-old, moderately frail, obese older adults.

After 3 months of training fat mass decreased (P < 0.05), fat-free mass (FFM), appendicular lean body mass, strength, and VO(2) peak increased (all P < 0.05).

The scientists concluded that a multicomponent exercise training program has beneficial effects on muscle mass and physical function and should therefore be recommended to frail and obese older adults

BOTTOM LINE: Older people, and I mean over 65, should get strength training into their life and should focus on maintaining muscle mass.

Wednesday

Partner towel assisted exercises – cool for bootcamps – check out travel report here.

The travel report was a labor of love, and it is free for you, and shows you how to get lean and stay lean while traveling.

TT Bootcamps Workout – TT 300 Challenge 2K10 Version 2.0

TT Warm-up (20 seconds per exercise) – 10 minutes
Prisoner Squat
Duck Unders
Arm Crosses
Pushup Plus
Waiter’s Bow
Elbow-to-Instep Lunge
Rest 1 minute before repeating 1 more time.

Water Break – 2 minute

TT Bodyweight Bootcamp 300 – 30 minutes
10 Vertical Jumps
50 Bodyweight Squats
10 Spiderman Pushups
10 Pullups or Inverted Rows
30 Stability Ball Jackknives
40 Walking Lunges (20 per side)
50 Close-Grip Pushups
20 Stability Ball Rollouts
40 Pushups
30 Stability Ball Leg Curls
10 Chinups or Underhand Bodyweight Rows
Rest as much as needed between exercises.

Water Break – 2 minutes

TT Adrenaline Abs Circuit (30 seconds per exercise) – 5 minutes
Stability Ball Plank
Cross-Body Mountain Climber
Get-up (30 seconds per side)
Shuttle Sprint

Cool-down, Stretching & Water Break – 10 minutes

Thursday
Do 30 minutes of fun activity…

FACEBOOK Q of the Week…

Q: What is the perfect workout?

Answer:
Well, here’s the perfect workout for building muscle, burning fat, and sculpting the body: Total body mobility warmup, strength superset, metabolic resistance training supersets or circuit, interval training (optional depending on whether you need more fat loss).

Friday

TT Bootcamps Workout – TT Beach Body Bootcamp: Part 1

TT Warm-up (20 seconds per exercise) – 10 minutes
Chops (20 seconds per side)
Bodyweight Squat
Elevated Pushup (20 seconds per side)
Stick-up
Waiter’s Bow
Shuffle
Rest 1 minute before repeating 1 more time.

TT Strength Circuit (30 seconds per exercise) – 12 minutes
1-Leg Hip Extension or 1-Leg Bench Squat or Reverse Lunge (30 seconds per side)
Close-Grip Pushup ¾ Reps
Underhand Inverted Row or DB Row
Rest 2 minutes before repeating 1 more time.

Water Break – 2 minutes

TT Big 6 Circuit (20 seconds per exercise) – 10 minutes
Side-to-Side Jump or Kettlebell Swing
DB or KB Split Squat (20 seconds per side)
Pushup
DB Row or Inverted Row
Prisoner Forward Lunge
Rest 2 minutes before repeating 1 more time.

Water Break – 2 minutes

TT Total Body Abs Circuit (30 seconds per exercise) – 5 minutes
Inchworm
Stability Ball Plank or Plank (60 seconds)
Side Plank (30 seconds per side)
Rest 1 minute before repeating 1 more time.

Cool-down, Stretching & Water Break – 10 minutes

Social Support Saturday!
30 minutes of fun activity…

Contest winner quote, from Ion, 2nd place, men under 40

“Social support- only now do I realize that Craig was 100% right: it’s the most important factor in a fat loss contest. I’ve ignored it completely in the other contests and failed without exception. So special thanks to everyone: the TT Forum members, my university colleagues, my parents (who really tried to help me and stayed away from unhealthy food in my presence), my training partner, who’s been a huge source of motivation, to my wonderful girlfriend.

What did I learn in this contest? There’s nothing we can’t achieve as long as we’re determined enough and we stick to it. This is why I’m so eager to join the 9th contest. That’s when I’m finally going to get my 6 pack abs!!!”

On the other hand, we hear from Mark, winner of over 40 men

“A big issue for me was the lack of a support base. My wife never supported me losing weight. She thought the training was excessive and the East Stop Eat lifestyle was insane. I had to just rely solely on my own motivation. To add to the problem, about half way through the contest my wife’s father became ill in the UK and she flew out leaving me with two kids to manage for 2 1⁄2 weeks! I handled it by taking some time off work and enlisting the help of my parents, but I still didn’t give up drinking several nights a week. I was just too stressed.

Anyway, I pushed through. All on my own. No support, no training partner.

The biggest success for me was not stopping, and pushing through no matter what happened. I also now have found a perfect exercise and diet combination that works for me and I can easily follow. I am leaner, fitter and more like the Karate Man that I want to be than I have been in many years. It feels great!”

And from Naomi…

“I have shared my journey with friends and family throughout, but it’s when I posted my Five Week Transformation contest results that the questions started pouring in. Many friends wrote just to tell me how inspired they were by my results. I, in turn, follow people who inspire me. I spent a ton of time on the TT forum reading old contest threads and have my own contest thread where everyone is so supportive! It’s so much fun to share workouts
with others who have been there and to learn from other workout journals. It’s wonderful to be able to share the hard bits too like the very bad day and how to deal with stress.”

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

Does drinking water burn fat? No, but it can help you control your appetite. And personally I found drinking more water (4 liters per day) makes me feel better. I notice it when I don’t drink 2-3 liters.

Next week!
TT Workout – More TT Workouts
Research Review –  New info on the “1 vs 3 set” debate
Nutrition – How to avoid eating at night
3 Over-rated ab exercises

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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