There is a bird that has been trying to fly through my kitchen window for over 4 days now…if you are half as persistent as that bird, you’ll succeed. Never ever, EVER give up. Not even when someone yells at you to stop – like I’ve been yelling at that bird all weekend.
Stay strong, and join us in the 11th TT Transformation Contest here.
Let’s get started with…
Monday – May 16th –
Transformation Tip of the Week: “The truth is that our finest moments are most likely to occur when we are feeling deeply uncomfortable, unhappy, or unfulfilled. For it is only in such moments, propelled by our discomfort, that we are likely to step out of our ruts and start searching for different ways or truer answers.” – M. Scott Peck
If you are struggling, do not worry, but instead stay strong and commit to positive action. Remember that every day we keep working towards better tomorrows.
Training Tips – Workout A from my new 4-week program
- Depth Jump (3×2)
- Box Squat (5-3-1)
- BB Lunge (3×12)
- DB RDL or KB Swing or GM (3×12)
- Kneeling Strap X (3×10 5s Ecc)
- Calf Raise (4×10-15)
- Side Plank (1xMax)
- Get 30 minutes of fun activity
- now grab a Green Tea and do this week’s research review.
Reference: Obesity (Silver Spring). 2011 Mar 31. Behavioral Transitions and Weight Change Patterns Within the PREMIER Trial.
Bartfield JK, Stevens VJ, Jerome GJ, Batch BC, Kennedy BM, Vollmer WM, Harsha D, Appel LJ, Desmond R, Ard JD. Department of Nutrition Sciences, University of Alabama, Birmingham, Alabama, USA.
Researchers from the University of Alabama wanted to see if short-term weight loss behaviors led to long-term weight loss.
- 507 overweight and obese subjects were studied for 18 months. The first 6 months was a focused weight loss phase, and the remaining 12 months were weight maintenance. During the weight loss, there were 33 meetings helping them with diet and exercise.
The behaviors that increased weight loss and helped weight maintenance were:
- Meeting attendance
- Food journaling
- Recording workouts
Participants lost an average of 5.3 ± 5.6 kg at 6 months and 4.0 ± 6.7 kg (4.96% of body weight) by 18 months.
Conclusion: Behaviors associated with short-term weight loss continue to be associated with long-term weight loss, albeit at lower frequencies. Minimizing the decline in these behaviors may be important in achieving long-term weight loss.
Wednesday Workout Tip
- Bench Press (5-3-1)
- Narrow Seated Row + 3s Squeeze (3×12-15)
- Rack Lockout (3×6)
- UH BW Row (3×15)
- Pressdown (5×10-15)
- BB Slow Shrug (3×10)
Trainer Thursday –
- Do 30 minutes of fun activity…
First, you’re probably wondering, “What exactly is metabolic resistance training?” And the answer is that almost every Turbulence Training program falls under this definition. Anytime you use supersets or circuits and train with an elevated heart rate and insufficient recovery, you are doing metabolic resistance training.
And that’s what you’ll get in this month’s TT MRT program at TT members.
But this program is different. We’ve modified the heavy metabolic resistance training and also incorporated metabolic resistance conditioning using lighter resistance, and less rest. So you’ll get 4 workouts, broken down into these two components. Two workouts of heavy metabolic resistance training and two workouts of metabolic conditioning. The heavy workouts are done first, and are followed immediately the next day by the conditioning workouts.
Question: Craig, what should be our rule of thumb when we reach the limits of our equipment?
For example, my treadmill only reaches 11.2 mph, but I feel like I can run faster (or keep that pace for longer than 1 minute). Should I add an additional wo…rk interval or increase the speed on the the recovery interval (now at 5.4)? Also, for exercises where we reach our max weight, should we add an extra rep?
In this case, I can complete 3 sets of 6 reps at 85 pounds on flat bench and 3 x 6 @ 85 on DB squat with pretty strict form and slow eccentric phases (i.e., 3 second negatives). Finally, if we reach the targeted number on a body weight exercise (e.g., chinups), should we add reps or weight?
Answer: For intervals, you can run longer and use shorter recovery periods. Yes, you can add reps with the weight. For lower body, switch to single leg . For chins, you can add wt or reps. Thanks. You got your money’s worth there.
Question: Do you have any online follow-along videos?
Answer: You bet. Try this => http://www.turbulencetraining.com/15MinuteWorkouts/
Great question…please ask yours at: www.TurbulenceTrainingFanpage.com
Social Support Saturday!
- 30 minutes of fun activity…
I dedicate this issue to my friend Yuri, who passed away suddenly at the age of 49 last week.
He first lived on the streets in Italy, eating thrown-out table scraps and washing windshields for spare change. Eventually, he made his way to New York City, then the pinnacle of civilization. He became a taxi driver, saved his money, and put himself through Columbia Business School.
He was a real James Bond type…
- Yury was an experience all on his own.
- He was a salsa champion.
- An accomplished practitioner of ninjutsu.
- A motorcycle enthusiast.
- A traveler.
- A philosopher.
Too many people underestimate their ability to change and design their lives and make them better.
Each day make your life a little (or a lot) more awesome. Eliminate the toxic, negative, and harmful influences and circumstances from your life.
Sunday – Plan, Shop & Prepare –
- 30 minutes activity and plan, shop, & prepare
Myth: Negative Calorie Foods Cause You to Lose Weight
According to the “experts”, a negative calorie food requires more energy to digest than it provides you when you eat it. Often included in the negative calorie food list are apples and bananas, which other “experts” claim are bad for you, based on the ridiculous “fruit stops fat loss” argument.
Sheesh… There is no such thing as a negative calorie food. It’s a shame “experts” are out there promoting this stuff, and that so many people fall for it.
- Training Tips – The X-Factor: Depletion Workouts
- Research Review – New resistance training research
- Nutrition – Travel Nutrition tips