Happy Easter everyone, make sure to enjoy a reward meal and some family time, and if you fall off track, don’t fret, just get back on track ASAP. We have some interesting weight loss diet and website research to review this week.
For motivation, check out the contest winners at www.TransformationContest.com
Let’s get started with…
Monday, April 25th – Transformation Tip of the Week –
Responsibility Rules – Each of us is personally responsible for the results we get…”Once you accept how hard it is to lose fat, then it becomes simple and easy.” Who they associate with and what they truly believe about themselves are two of the most important factors in their success, and I showed them examples of men and women of all ages and backgrounds who overcame great obstacles to lose fat. If other people can do it, so can YOU!
Reg Squat (5-3-1 program from Jim Wendler)
Box Jump or Pistol (6×3)
Split Squat (4×8)
Glute-Ham Raise (2xMax-1)
Tuesday – Get 30 minutes of fun activity – now grab a Green Tea and do this week’s research review.
Reference: ACE FitnessMatters
The study involved 10 men and women between the ages of 29-46 who performed a typical kettlebell workout by doing kettlebell swinging and lift exercises to a certain rhythm during a 20-minute period. All were experienced with the use of kettlebells.
The participants’ fitness levels were measured before and during the workout by measuring heart rate, oxygen consumption, and blood lactate.
The results showed that the average participant burned about 20 calories per minute during the kettlebell workout, which equates to 400 calories during a typical 20-minute kettlebell workout.
Researchers say that’s equivalent to running a six-minute mile or cross-country skiing uphill at a fast pace. They credit the rapid calorie burn to the interval training format of kettlebell workouts.
In addition, the researchers write that the participants achieved exercise heart rate and maximum oxygen uptake, suggesting that kettlebells provide a more intense workout than standard weight lifting.
“This is good news for people who are looking for a very good resistance-training workout that will also help them lose weight,” says researcher Chad Schnettler, MS, also of the University of Wisconsin, La Crosse Exercise and Health Program, in the report.
“For people who may not have a lot of time, and need to get in a workout as quickly as possible, kettlebells definitely provide that.”
Wednesday Workout Tip – My Workout B
Football Bar Foam Press (5-3-1 program – check out the Football Bar at www.elitefts.com)
T-Bar Row (4×12-15)
DB Incline (3×8-12)
UH Seated Row (3×8-12)
BW Triceps (3×6-12)
Trainer Thursday – Do 30 minutes of fun activity…
At a recent TT seminar, nutrition expert Brad Pilon exposed the truth about metabolism boosting foods. He showed research that no food or supplement could possibly increase your metabolic rate enough to have any long-term impact on your fat loss. The harsh truth is that we need to focus more on eating less and avoiding mindless eating. A little “handful” of food here and a nibble of food there adds up to just enough calories to keep us at a weight loss plateau. So I challenge you to take a good, hard look at your daily eating habits and see if you are justifying unnecessary calories that will shut down your fat loss.
I’m doing a lot of QnA sessions over on Facebook at www.TurbulenceTrainingFanpage.com
Question: Any last thoughts for Helping Women looking to drop Body Fat and Tone their Body?
Answer: Just trust me. I know my answers aren’t politically correct, telling you that cardio is a waste of time, and that yes, you do need to be strict with your diet. “But if you accept that fat loss is difficult, that’s when it becomes simple!” Because if you accept it is difficult, you realize that shortcuts don’t work and that you don’t deserve success you haven’t earned. It’s not your fault that you are in this fat loss mess, but if you work hard and follow the TT Nutrition Guidelines, you will succeed!
Question: What would your exercise splits look like if you could only work upper body for about a month. I had ankle surgery and am working with a therapist on that, but am cleared to return to training- upper body only with light bicycle riding for the time being.
Answer: I’d train twice a week. Workout A – Chest presses plus rows. Workout B – Shoulder presses, delts, etc. + Chins or Pullups, etc. Maybe a bonus fun session of Workout C- arms.
Great question…please ask yours at: www.TurbulenceTrainingFanpage.com
Social Support Saturday – 30 minutes of fun activity…
Internet Weight Loss -J Med Internet Res. 2010 Jul 27;12(3):e29. Associations of internet website use with weight change in a long-term weight loss maintenance program.
Researchers from Kaiser Permanente in Portland compared two long-term weight-maintenance interventions in 348 subjects (>60% women)
a) a personal contact arm
b) an Internet arm
Against a no-treatment control after an initial six-month Phase I weight loss program where they had lost at least 4 kilograms in an initial 20-week group-based, behavioral weight-loss program.
The Internet arm focused on use of an interactive website for support of long-term weight maintenance by logging in weekly…the website contained features that encouraged setting short-term goals, creating action plans, and reinforcing self-management habits. The website also included motivational modules, daily tips, and tailored messages. Based on log-in and weight-entry frequency, we divided participants into three website use categories: consistent, some, and minimal.
Participants in the consistent user group (n = 212) were more likely to be older (P = .002), other than African American (P = .02), and more educated (P = .01).
Minimal website users (n = 75) were significantly more likely to have attended fewer Phase I sessions (P = .001) and had a higher initial body mass index (BMI) (P < .001).
Variables most associated with less weight regain included:
Number of log-ins (P = .001)
minutes on the website (P < .001)
number of weight entries (P = .002)
number of exercise entries (P < .001)
sessions with additional use of website features after weight entry (P = .002).
Participants defined as consistent website users of an interactive behavioral website designed to promote maintenance of weight loss were more successful at maintaining long-term weight loss.
Sunday – Plan, Shop & Prepare 30 minutes activity and plan, shop, & prepare
Carbohydrate Controversy – Should you eat all of your carbs at night diet?
Obesity. 2011 Apr 7. Greater Weight Loss and Hormonal Changes After 6 Months Diet With Carbohydrates Eaten Mostly at Dinner. Sofer S, Eliraz A, Kaplan S, Voet H, Fink G, Kima T, Madar Z.
Israeli researchers…studied the effect of a low-calorie diet with carbohydrates eaten mostly at dinner 78 obese police officers were randomly assigned to:
a) experimental (carbohydrates eaten mostly at dinner)
b) control weight loss diets for 6 months.
- Greater weight loss, abdominal circumference, and body fat mass reductions were observed in the
experimental diet in comparison to controls.
- Hunger scores were lower and health improvements (from cholesterol to blood sugar) were found in the carbs at night group compared to controls.
Conclusion: A simple dietary manipulation of carbohydrate distribution appears to have additional benefits when compared to a conventional weight loss diet in individuals suffering from obesity. It might also be beneficial for individuals suffering from insulin resistance and the metabolic syndrome.
Further research is required to confirm and clarify the mechanisms by which this relatively simple diet approach enhances satiety, leads to better anthropometric outcomes, and achieves improved metabolic response, compared to a more conventional dietary approach.
• Training Tips – My New Workout – Part 2
• Research Review – Diet vs Exercise