Also, you can win some money with the TT Transformation Contest. This is the last week to join Contest #9. Its going to be the biggest and best contest yet.
Don’t forget, there are 2 contests. 6-week and 12-week. There are 2 categories in the 6 week and 4 categories in the 12 week (Men under 40, Men over 40, Women under 40, Women over 40).
Good luck to you! Now let’s get you some transformation tips in this week’s podcast.
Now let’s get into the TT Workout and tips…
Transformation Tip of the Week sponsored by My Daily Motivation:
There will be days when you struggle to exercise and stick to your diet, and that is okay. EVERYONE has those days. Just make sure you never, ever, EVER give up. Realize everyone else goes through this, and not quitting is what separates the success stories from the dreamers.
This was inspired by one of my favorite quotes:
“Everything can be taken from a man but one thing: to choose one’s attitudes in any given set of circumstances, to choose one’s own way.” – Victor Frankl
Now let’s move to training…and bodyweight exercises.
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
Get 30 minutes of fun activity – now grab a Green Tea and do this week’s research review.
International Journal of Obesity (2010) 34, 1293–1301. Leisure-time physical activity and sedentary behavior clusters and their associations with overweight in middle-aged French adults.
French researchers examined over 4500 French men and women (who were older than 45 years of age).
Researchers found that the likelihood of being an overweight woman was lower for a ‘multiple activity-low TV’ cluster. That means French women who were active and didn’t watch a lot of TV were NOT overweight. For French men, the only association was found with my ‘endurance physical activity’.
Bottom Line: STAY ACTIVE!
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) Hanging Knee-Raise (10 reps) ====>
4B) Hands on Ball Pushup (12 reps)
5A) Spiderman Climb (15 reps)
5B) X-Body MC (12 reps/side)
Interval Workout B
Do 30 minutes of fun activity…
And now for our Facebook Question of the Week – brought to you by the Facebook TT Fanpage. Join me over on that page for daily QnA sessions.
Q: What should I eat right after training if my goal is to lose fat?
If you’re hungry, it’s time to eat. Just keep in mind that you want to stay within your calorie needs for the day when you are trying to lose fat. If you do that, you can eat right after your workout if you want.
If you aren’t hungry, you can wait 30 minutes, or an hour, or whatever till you are hungry. Keep it simple.
In the last month I’ve interviewed John Berardi and Brad Pilon, and they have both said the same thing.
Simple fat loss nutrition!
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)
Social Support Saturday!
30 minutes of fun activity…
“Avoid negative people at all costs.They are the greatest destroyers of self confidence and self-esteem.”
So don’t let anyone bring you down!
Now for controversial research…
International Journal of Obesity (2010) 34, 1302–1307. Disgust and perceived control in attitudes toward obese people
Australian researchers wanted to explain negative attitudes toward obese people. 524 people rated how much they believe that obesity is a matter of personal control, indicated how disgusted they are with obese people, and reported their attitudes toward obese people.
Results: Disgust was the strongest predictor of negative attitudes toward obese people, and disgust fully mediated the association between perceptions of control and attitudes toward obese people.
In addition, obese people were rated less favorably, and as more disgusting, than almost all social groups.
Ouch. This is sad but true. People do judge a book by its cover.
Sunday – Plan, Shop & Prepare
30 minutes activity and plan, shop, & prepare
Now for some cheap healthy eating tips.
- Look for house brands for certain items at the grocery store.
- Try to shop for things that are in season.
- Grow a garden & prepare things at home (make your own breads, shakes, hummus)
- If you shop at food chain stores, wait until the end of the day or evening to shop. Fresh food prices will drop to prepare for new items for the next day.
- Eat less meat, buy less expensive meat or no meat. Replace meat with beans.
- Plan your meals for the entire week.
- Buy non-perishable items in bulk whenever possible.
- If you have a large freezer, you can freeze many items in bulk.
TT Workout – Adrenaline Baby!
Research Review – Fat Loss Battle: Exercise vs Genetics; Exercise for Kids
Nutrition – Green tea supplement research