Yesterday I met the 1st ever TT Transformation Contest winner, Emily…she’s now a personal trainer and bootcamp coach…here’s her very cool Transformation Success story from back in 2008.
Let’s get started with…
Monday – March 28th
Transformation Tip of the Week
If you want something in life that you aren’t getting now, you have two choices: 1) Change your ways to behaviors that will move you to that goal. 2) Accept that nothing is going to change because you refuse to change…..It’s that simple.
I’m no longer a fan of the alternate grip (that reminds me to remove it from the workouts). I no longer use it. Instead, I use a hook grip (thumbs are tucked between bar and finger). The hook grip hurts. It hurts a lot. My thumb tips are often semi-numb for hours after lifting.
The hook grip works about 95% as well as an alternative grip. Many competitive deadlifters use this…at upwards of 800lb deadlifts.
The problem with the alternative grip is that you now have rotation in your upper body, and that is going to transfer to rotation in your lower body, which is almost certain to put extra stress on the low back/lumbar spine.
I recommend the hook grip, and/or straps, and/or patience instead. Months of overhand deadlifting will improve your grip strength without extra stress on the low back.
• Get 30 minutes of fun activity – now grab a Green Tea and do this week’s research review.
An exploration of the experiences and perceptions of people who have maintained weight loss. Journal of Human Nutrition and Dietetics
In clinical weight-loss trials, the majority of those who lose weight will regain almost all of it within 5 years, yet there is limited evidence about effective strategies to support weight maintenance.
Semi-structured interviews were undertaken with a purposive sample of 10 participants who had maintained a minimum of 10% weight loss for at least 1 year.
• Participants believed that a more relaxed approach to weight management with realistic, long-term goals was more appropriate for long-term control.
• They had a strong reason to lose weight often with a medical trigger and had elicited support to help them.
• Most described the presence of saboteurs.
• Participants took personal responsibility for their weight management and were in tune with their nutrition and activity needs.
• Self-monitoring was a strategy commonly used to support this.
• They described the lack of positive reinforcement in the maintenance phase as a major difficulty.
• the importance of a medical prompt to lose weight
• planning for how to manage saboteurs
• identifying methods of minimising the impact of a reduction in positive reinforcement
It reinforces the importance of many of the strategies known to support the weight-loss phase.
Wednesday Workout Tip
We’re going to look at two fitness/athlete studies.
Eur J Appl Physiol. 2011 Mar 4. The upper limit of aerob ic power in humans. Department of Sport Science, Medical Section, University of Innsbruck
Extraordinary V’O(2)max in a young elite cross country skier (22 years, 170 cm, 63 kg; hemoglobin: 16.8 g/dL) who was evaluated before winning an Olympic gold medal.
The test was performed during progressive roller-ski exercise on an outdoor uphill track (7-10% incline).
The athlete demonstrated a V’O(2)max of 90.6 mL/min/kg (45 s average; 26 METs; 5.7 L/min).
But even more impressive than V’O(2)max was his ability to exercise at a V’O(2) of 65 mL/min/kg (71.4% V’O(2)max) at a lactate level of 1.6 mmol/L.
Med Sci Sports Exerc. 2011 Feb 8. VO2 Kinetics and Performance in Soccer Players after Intense Training and Inactivity.University of Copenhagen, Copenhagen, Denmark.
After the last match of the season 18 elite soccer players were, for a two-week period, assigned to a high intensity training group (HI, n=7) performing 10 training sessions mainly consisting of aerobic high intensity training (8×2 min) and speed endurance training (10-12×30-s sprints) or a training cessation group (TC, n=11) that refrained from training.
For TC, VO2 kinetics became slower (P<0.05) with a larger time constant (tau): 21.5±2.9 (±SD) vs. 23.8±3.2 s (pre vs post) and larger mean response time (time delay+tau): 45.0±1.8 vs. 46.8±2.2 s. The amount of muscle pyruvate dehydrogenase (PDH; 17%) (P<0.01), and maximal activity of citrate synthase (CS; 12%) and 3-hydroxyacyl-CoA (HAD; 18%) (P<0.05) were lowered. In addition, the fraction of ST fibres (56±18 vs. 47±15%) (P<0.05), Yo-Yo IR2 test (845±160 vs. 654±99 m) and the repeated sprint performance (33.41±0.96 vs. 34.11±0.92 s) (P<0.01) were reduced.
For HI, running economy was improved (P<0.05), and the amount of PDH (17%) and repeated sprint performance (33.44±1.17 vs. 32.81±1.01 s) were enhanced (P<0.05).
CONCLUSION: Inactivity slows VO2 kinetics in association with a reduction of muscle oxidative capacity and repeated high intensity running performance.
In addition, intensified training of already well-trained athletes can improve mechanical efficiency and repeated sprint performance.
• Do 30 minutes of fun activity…
“You are responsible for exactly who, what, and where you are in life. That will be just as true this time next year. Situations aren’t important. How you react to them is.” – Kekich Credo #58
=> TT Certification – Please discover the mission we have.
I’m doing a lot of QnA sessions over on Facebook.
Q: What is the best program for losing belly fat?
I always chuckle when someone asks me this on Facebook…after all, what do they really expect me to say?
Turbulence Training combined with Isabel De Los Rios’ Diet Solution program or Brad Pilon’s Eat Stop Eat program. Check out the success stories at http://www.TransformationContest.com/ to see if there is someone who you connect with.
Q: Can you help me run a 10k?
I’m not a running coach, but I recommend a) losing body fat until you are below 20% b) running 3 times per week c) getting a running coach if you are serious. If not, an issue of Runner’s World magazine would probably give you what you need.
Great question…please ask yours at: www.TurbulenceTrainingFanpage.com
Social Support Saturday!
• 30 minutes of fun activity…
Let’s look at another “weight loss on the internet” study…
J Am Diet Assoc. 2008 Jun;108(6):1029-32. Motivational interviewing in internet groups: a pilot study for weight
loss.Webber KH, Tate DF, Quintiliani LM.
Motivational interviewing is a technique for developing and maintaining motivation. This pilot study examined the feasibility and acceptability of motivational interviewing in online weight-loss treatment groups.
20 women participated in the 8-week minimal contact intervention, received weekly e-mailed lessons, and were randomized to two online groups using motivational interviewing, either with or without a discussion of values.
Acceptability of format and content was measured following the second online group. Self-reported weight and motivation were measured at baseline and 8 weeks. Qualitative analysis of group transcripts examined self-motivational statements uttered by participants during online groups.
Eighty-four percent of participants reported willingness to participate again and were comfortable with the discussion topics.
The average number of self-motivational statements uttered by participants did not differ by group (P=0.85) and was correlated with an increase in autonomous motivation during the 8 weeks (r=0.58, P=0.05).
Higher autonomous motivation at follow-up was associated with greater weight loss (r=0.51, P<0.05). This study suggests that motivational interviewing techniques are acceptable and may be useful for targeting and maintaining motivation in online weight-loss groups.
Sunday – Plan, Shop & Prepare
• 30 minutes activity and plan, shop, & prepare
Time for one more study, and this one is from the famous laboratory of Barbara Rolls at Penn State University.
Hidden vegetables: an effective strategy to reduce energy intake and increase vegetable intake in adults
The overconsumption of energy-dense foods leads to excessive energy intakes. The substitution of low-energy-dense vegetables for foods higher in energy density can help decrease energy intakes but may be difficult to implement if individuals dislike the taste of vegetables.
Objective: We investigated whether incorporating puréed vegetables to decrease the energy density of entrées at multiple meals reduced daily energy intakes and increased daily vegetable intakes.
Design: In this crossover study, 20 men and 21 women ate ad libitum breakfast, lunch, and dinner in the laboratory once a week for 3 wk. Across conditions, entrées at meals varied in energy density from standard versions (100% condition) to reduced versions (85% and 75% conditions) by the covert incorporation of 3 or 4.5 times the amount of puréed vegetables. Entrées were accompanied by unmanipulated side dishes. Participants rated their hunger and fullness before and after meals.
Results: Subjects consumed a consistent weight of foods across conditions of energy density; thus, the daily energy intake significantly decreased by 202 ± 60 kcal in the 85% condition (P < 0.001) and by 357 ± 47 kcal in the 75% condition (P < 0.0001). Daily vegetable consumption significantly increased from 270 ± 17 g of vegetables in the 100% condition to 487 ± 25 g of vegetables in the 75% condition (P < 0.0001). Despite the decreased energy intake, ratings of hunger and fullness did not significantly differ across conditions. Entrées were rated as similar in palatability across conditions.
Conclusions: Large amounts of puréed vegetables can be incorporated into various foods to decrease the energy density. This strategy can lead to substantial reductions in energy intakes and increases in vegetable intakes.
• Training Tips – Hotel Room workouts
• Research Review – Sprint Training
• Nutrition – Truth about almonds