Spending this weekend in Stratford – nice brisk fall weather – which I actually prefer to the warmer weather I just returned from in Orlando. What can I say, I just like Canadian weather better.
While traveling, I stuck to the vegan diet, however it’s tough not to lose weight on this program. But that should be good for you.
In fact, a vegan diet is virtually guaranteed weight loss.
Of course, as long as you don’t overindulge in sugar, you can lose weight on all kinds of diets. Check out this week’s best TT success story:
“Your training programs are the best. I needed to lose a few lbs and thought I would try it out. it was incredible. I lost 10 lbs in a month and did not really change my diet except to cut back on the sugar (which was hard to do for coffee). It worked. No more 6 day per week workouts for me.”
Awesome, congrats Don!
As for my workouts, this week I’m taking a break from heavy barbell work to film a bunch of TT programs – follow along style. That way, you get to workout with me.
I’m also creating a special new program called, Bodyweight Bodybuilding, and I did Workout A last Sunday. TT Platinum Members will get this in December.
But after that workout I felt a little sick because I drank too much of a veggie drink before the workout…I’ll share that recipe later…but for now, let’s get started on your 7-day abs plan.
Click here to listen to this week’s ab workout call
Now for Turkey week transformation tips for folks in the US and A…
Monday – Nov 23
Transformation Tip of the Week:
If you fall “off the wagon” cut your losses, don’t worry about it, and get right back on track. Immediately. It’s minor damage that can be dealt with. Stay STRONG!
Almost every American goes overboard this week…don’t let one day become 37 days of bad eating and no exercise until the New Year.
Just chill out and get back on track. Don’t wait till New Year’s Day to eat healthy again.
Workout A – TT Bodyweight Abs (Bonus)
1A) Reaching Lunge – 12 reps per side
1B) Spiderman Pushup or Regular Pushup – 10 reps per side or 15 reps
2A) Close-grip Pushup – 20 reps
2B) Side Plank Leg Raise – 10 reps per side
3A) Inchworm – 8 reps
3B) X-Body Mountain Climber – 12 reps per side
3C) Stick up – 12 reps
Advanced Interval Training Workout A (Details below)
30 minutes of fun activity. Now let’s investigate the…
“Fish oil fat loss controversy”
A research review from Obesity Reviews (Vol 10, pg 648 – 659, 2009) called, “Anti-obesity effects of long-chain omega-3 polyunsaturated fatty acids” caught my interest.
In this report, Australian researchers state their belief that omega 3 fatty acids can reduce body fat in humans, but of course, they need more research.
You may even have heard other nutrition experts saying that fish oil causes fat loss, well…
Personally, I don’t believe it one bit.
And neither does my friend, Brad Pilon.
“I have zero belief that it will cause any noticeable changes in body fat. With regards to overall health, I think there are numerous health benefits to both DHA and EPA, but I also think that there is no reason to “mega dose” and that mega dosing with fish oils (like almost anything else) can actually be detrimental.”
Author, Eat Stop Eat
Don’t believe the Fish Juice hype!
Ah yes, hump day, and a major travel day for Americans. Plenty of potential for stress…but to avoid that…
Take a deep breath in through your nose and out through your mouth.
And just remember, no matter how stressful your travel, it can’t be as bad as what John Candy and Steve Martin experienced in the classic, “Planes, Trains, and Automobiles”.
Workout B – TT Bodyweight Abs (Bonus)
1A) 1-Leg Squat – 8 reps per side
1B) Grasshopper Pushup – 10 reps per side
2A) Burpee – 10 reps
2B) T-Pushup – 8 reps per side
2C) Pushup Side Plank – 30 second hold per side
3A) 1-Leg Deadlift – 12 reps per side
3B) Spiderman Climb – 10 reps per side
3C) Chop – 15 reps per side
Advanced Interval Training Workout B (Details below)
Here’s a video of the Grasshopper push-up…
30 minutes of fun activity and Happy Thanksgiving to the TT American Readers!
You can still get some activity, even if the gym is closed. From kettlebell workouts to bodyweight exercises, there are no excuses!
And if you have some competitive relatives or friends who want to lose fat, consider this interesting incentive…
Last week I stumbled across an article on a financial website that discussed a unique research study.
The scientists separated dieters into groups, with one group “offered a chance to contribute between one penny and $3 into an account daily. The researchers matched the deposit and added $3 for each day a participant called in and reported a weight at or below their goal – with the understanding that only those who reached their weight-loss goal got to collect at month’s end.”
The researchers found that after 16 weeks, the group that “put money in the pot and had a chance to WIN” lost 14 pounds on average, versus 3.9 pounds for the study’s control group that didn’t put money in the pot for a chance to win.
Putting a little “skin in the game” could help you stick to your program with better results.
Last month I mentioned www.Stickk.com – a website that allows you to challenge yourself to succeed. StickK.com allows you to set a goal, but if you don’t make it, you have to pay out money to a friend or a charity. So again, it puts some monetary incentive into your goals.
If you aren’t fighting your way through crowds at the mall or too beat up from Thanksgiving day touch football, try this…
Intermediate “TT Abs 300 Workout”
Go through the circuit ONCE resting as little as possible between exercises.
Y-Squat – 15 reps
Plank to Pushup – 5 reps per side
Chin-Up with Knee-up or Hanging Knee-up – 10 reps
Side Plank Leg Raise – 10 reps per side
Stability Ball Jackknife – 25 reps
[Beginner] Inverted Row – 20 reps
Grasshopper Pushup – 10 reps per side
1-Leg Deadlift – 15 reps per side
Hanging Knee-up – 10 reps
Stability Ball Rollout – 10 reps
Close-grip Pushup – 20 reps
Forward Lunge – 20 reps per side
Underhand Inverted Row – 20 reps
X-body Mountain Climber – 10 reps per side
Stability Ball Jackknife Plank – 30 second hold
Spiderman Climb – 10 reps per side
Chop – 15 reps per side
Split Squat – 15 reps per side
Prone Stick-up – 10 reps
Spiderman Pushup – 10 reps per side
Burpees – 10 reps
Yeah, that’s a LOT of exercises…but only 300 total reps/seconds. Enjoy!
But be conservative…don’t do that if you are a beginner, or if you just ate 5 pounds of turkey an hour ago.
Social Support Saturday!
30 minutes of fun activity, and then enjoy this “kick in the butt” motivational quote from a classic scene in the movie, “Dodgeball”…
“Quit? You know, once I was thinking about quitting when I was diagnosed with brain, lung and testicular cancer, all at the same time. But with the love and support of my friends and family, I got back on the bike and I won the Tour de France five times in a row. But I’m sure you have a good reason to quit. So what are you dying from that’s keeping you from the finals?”
– Lance Armstrong
Lance Armstrong in dodgeball from Lynn on Vimeo.
Sunday – Plan, Shop & Prepare
30 minutes activity and then plan, shop, & prepare…
Now one of the most common questions I get is from folks is, “What kind of blender do you use?”
And the answer of course, is a Bass-o-Matic.
I don’t actually know what kind of blender it is…just some no-name thing I got for about $60, and it works fine.
But everyone says a Vitamix blender is the best, so I might get one of those someday.
Last week before my big bodyweight workout, I made this morning blender drink:
1 banana, raspberries, blueberries, spinach, almond milk, almond butter, walnuts, cacao nibs. And I poured some over oatmeal and almonds.
If you want more blender drinks, smoothies, and veggie recipes, check out:
Muscle building tips from Vince
Powerful mind-body motivation & inspiration
The truth about fruit and fat loss
To your success,
Craig Ballantyne, CSCS, MS