I’m a lucky man because I’m off to the SuperBowl this weekend…and I’ll be creating a special report on my fitness and nutrition while on the road. In fact, I’m creating an entire new site “Turbulence Training Travels”. Watch for that in March.

Speaking of the SuperBowl, this week’s fat burning coaching call has a SuperBowl theme with lots of sports analogies.

Click here to download the call - its a good one

But first, I want to tell you about an email I got this week.

For some reason, my email address has been put on a “free publicity” list, and every day I get 3-5 lame Press Releases about fitness.

One of them was about the “120 Calorie Half-Time Workout” that went on to outline a boring circuit that you could do at half-time during the game to burn off some of the football munchie calories.

But this mindset bugs me.

Why?

Because you’ll never win the “calorie battle” by trying to out-exercise a bad diet. It just won’t work with “120 calorie circuits”.

Instead, stick to the “7 Word Diet” 90% of the time, and follow my 3 cheat rules (listed below) for big events.

Now let’s move on to our Superbowl tips…

Monday – Feb 8th

Transformation Tip of the Week: Superbowl Style

Kekich Credo #73. Nothing wins more often than superior preparation.

For Fat Loss, you must…

1) Plan, shop, and prepare.

2) Come up with two solutions for every obstacle in your life.

3) Use a structured, professionally designed workout

4) Get social support

5) And have a positive and determined mindset that …you are going to DO this, not that you are going to “try” and do this.

That’s how you win.

Workout A – TT KB-DB-BW Fusion Program – August 2007

Superset #1
1A) 1-Leg Squat with KB’s or DB’s [if possible] – 6 reps per leg (2-0-1)
30 seconds rest.
1B) DB Incline Press – 8 reps (3-0-1)
Rest 1 minute before repeating the superset 2 more times.

Superset #2
2A) 1-Leg RDL with KB or DB – 10 reps per leg (2-1-1)
No rest.
2B) DB or KB Row – 8 to 12 reps per arm (2-0-1)
Rest 1 minute before repeating 2 more times for a total of 3 supersets.

Superset #3
3A) DB or KB Squat – 20 reps (1-0-1)
No rest.
3B) Decline Pushup – 20 reps (1-0-1)
Rest 1 minute before repeating 2 more times for a total of 3 supersets.

Intervals

• Warm-up for 5 minutes.
• Work for 45 seconds at a hard pace (at a subjective 9/10 level of intensity).
• Follow that with “active rest” for 90 seconds by exercising at a slow pace (at a subjective 2/10 level of intensity).
• Repeat for 5 intervals.
• Finish with 5 minutes of a cool-down at a 3/10 level of intensity.

Tuesday
Get 30 minutes of fun activity – and let’s do this week’s research review about “The Diet of Death”.

Reference:
International Journal of Obesity (2009) 33, 1419–1426. Associations between dietary patterns and obesity phenotypes. A-M Paradis1,2,3, G Godin4, L Pérusse2,5 and M-C Vohl. Laval.

In this study, researchers reviewed the diets of 664 participants aged between 18 and 55 years.

They found that people generally fell into 2 categories:

1. The Western Diet (refined grains, French fries, red meat, processed meats, & regular soft drinks)
2. The Prudent Diet (eggs, fish, seafood, vegetables, and non-hydrogenated fat)

Unfortunately, the researchers found that subjects who ate the Western Diet had a larger BMI, heavier weight, bigger waist and a lot more fat. They were much more likely to be obese.

But people on the Prudent diet were the opposite.

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Listen, nutrition is pretty simple. In fact, I just finished reading an entertaining little book called,  “Food Rules” by Michael Pollan. It tells you what to eat, and what not to eat.

And it can all be summed up in this 7 word diet:

“Eat Food. Not too much. Mostly plants.”

Heck, eat ANYTHING but the Western diet. That is the diet of death.

Wednesday

I know I’m going to get the question, “Can I just use dumbbells for these exercises?”.

The answer is “yes and no”. Kettlebells allow for a better movement in the swing exercise. For that one, you’ll want a kettlebell.

Workout B – TT KB-DB-BW Fusion Program – August 2007

1A) 1-Arm KB or DB Swing – 12 reps per arm (2-0-1)
No rest.
1B) Spiderman Pushup – 10 reps per side (1-0-1)
Rest 1 minute before repeating the superset 2 more times.

Superset #2
2A) 1-Arm, 1-Leg DB or KB Overhead Press – 6 reps per side (2-0-1)
No rest.
2B) Waiter’s Bow – 15 reps (2-0-1)
Rest 1 minute before repeating 2 more times for a total of 3 supersets.

Superset #3
3A) 1-Arm DB or KB Squat & Press – 10 reps per arm (2-0-1)
No rest.
3B) X-Body Mountain Climber – 10 reps per side (1-0-1)
Rest 1 minute before repeating 2 more times for a total of 3 supersets.

Triset #4
4A) Turkish Get-up – 5 reps per side
No rest.
4B) Pushup Hold – 2 reps (15 second hold at top & 5 second hold at bottom)
No rest.
4C) Side Plank – 20 seconds per side
Rest 30 seconds before repeating 2 more times for a total of 3 trisets.

Thursday
Do 30 minutes of fun activity and then let’s look at your planning again…

If you watch football, you know that every play is scripted…and you might even know that teams come in with their game already planned out. They know what plays they are going to run.

The teams that plan the best, often have the best results…even against greater talent.

One of the biggest mistakes people make is not having a plan. That leads to wasted time (“what should I do today”) and no results.

Spend time planning your workouts to save you time when you go to do you workouts.

Get as much control as you can by planning, shopping, and preparing, but don’t get upset by things you can’t control. Go with flow. Breathe. Work on improving everything else that you CAN control.

Friday

5 supersets in today’s workout!

Workout B – TT KB-DB-BW Fusion Program – August 2007

1A) DB Split Squat – 8 reps per side (2-0-1)
No rest.
1B) Block Pushup – 15 reps (2-0-1)
Rest 1 minute before repeating the superset 2 more times.

Superset #2
2A) DB Chest Press – 8 reps (2-0-1)
No rest.
2B) 1-Leg Deadlift – 8 reps per side (3-0-1)
Rest 1 minute before repeating 2 more times for a total of 3 supersets.

Superset #3
3A) DB Deep Step-up – 12 reps per side (2-0-1)
No rest.
3B) T-Pushup – 10 reps per side (1-0-1)
Rest 1 minute before repeating 2 more times for a total of 3 supersets.

Superset #4
4A) DB Rear Deltoid Raise – 12 reps (2-0-1)
No rest.
4B) 1-Leg Calf Raise – 10 reps per side (2-0-1)
Rest 1 minute before repeating 2 more times for a total of 3 supersets.

Superset #5
5A) DB Curl – 10 reps (2-0-1)
No rest.
5B) Close-Grip Elevated Pushup – 10 reps per side (1-0-1)
Rest 1 minute before repeating 2 more times for a total of 3 supersets.

If you want, you can finish with kettlebell swings, but the 5 pairs of exercises should be enough.

Social Support Saturday!
Get 30 minutes of fun activity, and then think about this sports analogy for social support:

In sports, the home field is almost always thought of as an advantage because of the support from the fans.

You too must create support from the “fans” in your life.

Its tough to do this on your own. Get help from positive people, and don’t let negative ones into your life.

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And there’s one more workout for this program:

Day 6 – Interval Training Circuit

Warm-up – 5 minutes at a moderate pace

Interval #1 (60 seconds at 8/10 intensity level)
Without rest, do 20 prisoner squats
Rest 1 minute before moving to Interval #2.

Interval #2 (45 seconds at 8/10 intensity level).
Without rest, do 15 pushups
Rest 1 minute before moving to Interval #3.

Interval #3 (60 seconds at 8/10 intensity level).
Rest 1 minute before repeat Intervals #1-#3 one more time each.

Cool-down for 5 minutes.

Sunday – Plan, Shop & Prepare
30 minutes activity and then plan, shop, & prepare.

If you are eating big today, use these 3 Cheat Meal Rules

1) Enjoy the meal WITHOUT guilt. It’s just one meal.

2) But NO “gorging” or going back for 2nds. You just get one round of food to enjoy - so eat and drink slowly. No gluttony allowed. Eat slow so you feel full faster.

3) Once it’s over, get right back on track. No feeling bad. In fact, you should feel good - after all, you just REWARDED yourself.

BONUS: Be prepared in advance that you don’t “relapse” after the meal. Make sure you have plenty of healthy alternatives for snacking if you still are hungry later in the evening so that you don’t go back to the leftover wings.

Also, with respect to rule 2, everyone needs to make sure they haven’t “bottled up their desires” so that they end up going on a binge fest. Its not about binging, its about rewarding.

That’s why I like the term “reward meal” rather “cheat meal”, even though it sounds totally dorky.

Okay, that’s it. Hope it helps.

Have a great week,

Craig Ballantyne, CSCS, MS

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Next week!

• TT Workout – Beginner Total Torso Training
• Weekly Research Review – An interesting fiber & weight loss study
• Endurance athlete strength training tip
• Protein intake tips from Men’s health

Last day, Scott Colby and I took some time to educate readers on the benefits of living the vegetarian lifestyle, while also debunking many of the misconceptions out there.  So if you’re a vegetarian or thinking of trying it out, then check out the tips for how to be a vegetarian and lose fat.

Today, however, we weigh in on a few common exercise questions, including the effectiveness of steady-state cardio for fat loss, and if you’ll burn more fat working out on an empty stomach.

So, let’s finish it off…

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Scott Colby: Let’s keep this moving.  We’ve got about ten more minutes.  Daniel out in Sydney says, “Hey, Craig.  I just wanted to ask you for your final thoughts on steady-state cardio, because fitness experts Tom Venuto and Jeff Anderson both believe in it.  They say people misunderstood the study showing ______ interval training burning nine times more fat.”

Craig Ballantyne: Oh, absolutely.  My final advice is people simply don’t have to do it unless you absolutely love to do it.

Take a look at transformationcontest.com.  Those people are using Turbulence Training and not doing slow cardio, and you will find that they are getting results – incredible results.

And so the BOTTOM LINE is the nutrition is the most important thing, and from there, then it’s simply doing something that will sculpt your body, which is resistance training.  That’s the most important thing.  And the interval training also works very well to burn belly fat, so that is my bottom line on it.

Three questions someone needs to ask themselves if they wanna do cardio.

1. Do they enjoy doing it?  If the answer is “yes” by all means go for it.
2. Do you have the time to do it?  Because the great thing about interval training is it takes half the time of a regular cardio workout.
3. Are you able to do it without getting overuse injuries?

If you can answer “yes” to all those – if you have the time, if you have the enjoyment of it, and you don’t get overuse injuries, you can go and do it.  It’s not like cardio never works for anybody.  But there are plenty of studies.  One showed that people who were doing an hour of cardio a week for an entire year lost an average of five pounds.

That’s NOT a very EFFICIENT way of doing things.

Other studies have shown that some people get results and some people actually gain weight when they go into a cardio program because it causes them to eat an extra 2-300 calories per day.  That was a British study.

And then there’s that STUDY from Australia which compared the interval training versus 40 minutes of slow cardio, and they found there was more results from the interval training group that did 20 minutes of interval training.  So there’s certainly enough proof to me that you do not have to do the cardio, and you really have to worry more about your diet and then use resistance training to sculpt your muscle.

I always think of it like this….

The analogy is someone who’s overweight and needs to lose body fat is the exact same thing as a big chunk of concrete that showed up at Michelangelo’s doorstep, and he was gonna sculpt David out of it.  And so you use the diet to whack off the big chunks of concrete to get down closer to the sculpture, and then you use resistance training to put in those fine details, like Michelangelo did on that sculpture.

And that’s what you’re doing.  Diet, resistance training, and you sculpt the body.  That’s how you do it.  That is my strong opinion that if you wanna do it, fine, by all means.

If you’re an endurance athlete you have to do cardio, of course.  But if you wanna lose fat, if you wanna get fit, you do not have to do it.

Scott Colby: Good stuff; I like that analogy there.  Maria out in Santiago, Chile.  Is it true that for fat loss it is better to train first thing in the morning before breakfast?

Craig Ballantyne: The answer to that is simply “no”.

I mean the most important thing is you TRAIN WHEN YOU CAN TRAIN.  Now that whole argument is based on the fact of doing cardio for fat loss, and because I don’t even think that you need to do cardio for fat loss that question’s already proven wrong to me, because it’s not even how we train for fat loss in the first place.

One study that I came across the other week, it may not be the world’s best study, but it showed that people who consumed 20 grams of protein before their training ended up burning more calories in the 24-hour period after than a group that did 20 grams of carbohydrates.

So in theory – and this is one of these in theory things like green tea – green tea’s supposed to burn more calories, but people don’t lose weight with green tea.

In theory, this MAY help you burn more calories, and so if you’re at a plateau and you’re doing everything right, maybe having a protein shake before training will help you burn more calories and may help you get through the fat loss plateau.

It might just be – not being able to see the forest because of the tree that’s in our way.  We might just be not thinking about the big picture and putting too much importance on that little detail.

But hey, you know what?  If you wanna try it for a couple weeks and see what kind of results you get, if you’re struggling and you’re stuck, it might be the missing piece of the puzzle.

So that just shows another reason that you don’t have to do a workout on an empty stomach.

I mean I have no problem with people that do work out on an empty stomach, though.  I trained this morning – I squatted, heavy squatting, this morning without eating because I wasn’t hungry.  And sometimes when I eat before training and then I do a bit of a warm-up, then I feel a little bit weak for about five minutes before all my blood sugar gets leveled out again.

So sometimes if I’m training first thing in the morning I don’t eat first thing in the morning.

And really what it comes down to is not only just your daily calorie intake, but your weekly calorie intake and your weekly calorie output, and that’s gonna determine fat loss in the long term.  So really your weekly weigh-ins are the true representation of what you accomplish in that week.

Scott Colby: Yeah, I just wanna add one more thing, Craig, and you mentioned that you’ve really gotta test and see what works best for you in a question like this.

Because I run early morning boot camps at 6:00 in the morning, and one of my long-time boot camp members, she would struggle with her endurance during the workouts, feel a little bit light-headed.  And she didn’t eat anything before the workout, so I said, “Why don’t you try eating an apple when you first wake up?”  That made all the difference in the world.  Her stamina, her endurance, her strength was better.  She had more energy during the workouts.

Now some people, if they eat before their workout they don’t feel good, because they don’t have time to digest it, things like that.  So that’s really gonna be something that you need to test on your own to see what works best.

Scott Colby: Let’s get one final question.  We had this one come in specifically about your program, Craig, so we’ll wrap it up with this.  Richard out in Minnesota says, “Does your program include any specific advice for seniors that need to increase muscle mass before losing additional weight?”

Craig Ballantyne: Say that again?

Scott Colby: Okay.  Does your program include any specific advice for seniors that need to increase muscle mass before losing additional weight?

Craig Ballantyne: No.  I mean we have people from age 18 to I think currently our oldest person right now is 74 using the program.  And really what it comes down to is the principles that apply to fat loss at every age are the same.

You know if someone needs to gain muscle mass before they start losing weight, then that’s pretty simple too.  We just don’t have them cut calories.  We have them cut out the interval training so that they’re really just doing the resistance training portion and they’re able to build muscle mass.  So that’s what I would have somebody do if they need to build muscle mass first before they go on a fat loss component.

Scott Colby: Yeah, I agree with you, Craig, as well.  For my boot camps we’ve got people in their 20s all the way to people in their 60s.  Really the body was designed to move in specific ways no matter what age.  Just because you passed the age of 60 doesn’t mean your body’s not meant to move in a certain direction any more. So we train people of all ages the same way, so I like that answer.  So let me just give that link one more time – or let me let you give the link to your transformation contest where they can find the rules.  Can you give that out again, Craig?

Craig Ballantyne: Sure – transformationcontest.com.

Scott Colby: Transformationcontest.com, and if you don’t have a copy of Turbulence Training, you’re interested in joining the contest, remember Craig’s running his Turbulence Training program, you can pick it up at half price and enter the contest if you go to www.theabsexpert.com/TT you can grab Turbulence Training at half price.  And you also get a month of your TT membership site – is that right, Craig?

Craig Ballantyne: Yep.

Scott Colby: Okay.  And that’s great too, because when you’re going through a program it’s a good idea to be part of a support community where you can ask questions and get encouragement from other people.

And then the bonus I wanted to throw in, since we knew nutrition is your number one key to getting these types of fat loss results, I did a teleseminar series called “Amazing Abs – The Diet”.  I interviewed 12 of the top diet experts in the world, and I wanted to give away the audio recordings, the MP3 downloads and the transcripts of each interview.

I think that would make a great supplement for those people who are doing the Turbulence Training program and entering the contest.  So if you go to www.theabsexpert.com/TT, if you order by Friday – that’s when the half-price special ends – if you’re one of the first 25 to order, just send me your receipt.  That receipt you would just email to Scott@scfitness.com and I will send you the downloads and transcripts of each interview in the “Amazing Abs Diet” teleseminar series.  So the way you could do that, you just listen to an interview each week of the contest and you’ll pick up something new and valuable for you to get through and get better results within the Turbulence Training transformation contest.

So Craig, this is great stuff.  We packed in a lot in just an hour, so I appreciate your thorough answers and your time during the holidays.  This was a great interview, and I appreciate it.

Craig Ballantyne: Hey, happy to help, Scott – thanks so much, man.

Scott Colby: Awesome.  Everybody listening, thank you so much for listening in, taking time out of your day.  Hope everybody had a great Christmas.  Have a healthy, safe and happy New Year’s.  We’ll talk to you next time.  Bye, everybody!

Fitness Over 40 For Females

By: Shawn Kiminski

As a woman in my forties, I understand and appreciate the challenges that others in my age group face. Our waist lines want to expand even when we exercise and are careful with our nutrition.

What’s a woman to do? Sadly there isn’t a ‘magic formula’, but there is hope.

While it isn’t possible to ‘spot reduce’, which means to lose fat from specific target areas, (unless you resort to pricey surgical procedures) you can do exercises that will help tighten those TROUBLE SPOTS.  Then, if you lose body fat, your problem areas will also be affected, giving you the look that you desire.

I find that many women in their forties experience weight gain around their middles, specifically; their tummies and behinds, resulting in a thicker waist and wider hips. Here are a few ‘SECRETS’ that you can employ to tap into the fountain of youth.  I promise, you can feel better than you did in your thirties, look your best, and have energy to spare.

GET RID OF YOUR TREADMILL!

Yes, you read it right.  If all you do on your treadmill (or any cardio machine) is long, slow, monotonous sessions, stop it! Sell your treadmill and make room in your house and life for some really effective fat burning exercise.  And you don’t need to spend a lot of money!

Your body is all you need.

The key is that you must replace your long easy cardio sessions with short high intensity interval training sessions. This can be accomplished with a few simple body weight exercises such as the squat jump, jumping jack or stationary sprint.

The following is a perfect example of how you can add a set of fat burning exercise to your day, sacrificing very little time and space.

This is the SQUAT JUMP. (As you can see, you can modify this movement to your fitness level by reducing the height of the jump and the depth of the squat.) This is how you start your program.  It’s simple!

• Start with 20 seconds of squat jumps, follow with a 10 second recovery time.
• Try to repeat this cycle for 5 minutes (or 10 total sets).
• Now you can rest for up to one minute.

As your body adapts and your fitness level increases, add cycles until you can do another 5 minutes. You will burn a ton of calories in 10 minutes at this pace. Remember, this isn’t a slow, easy pace.  You are trying to train at a high intensity level, so you should be breathing hard, and your heart rate should be up there.

• From a squat position, powerfully jump to fully a extended position, raise arms overhead
• Decelerate as your feet touch the ground, returning to the squat position
• Modify by powerfully reaching to the ceiling without letting feet leave the ground.
• You can also adjust the depth of your squat.  Going deeper hits your rear and thighs more effectively.

PUSH YOUR WEIGHT AROUND!

To lose body fat, every woman MUST add some resistance training to their workout regime.

Your GOAL is to add muscle to your body. Muscle is active, calorie burning tissue that helps keep your metabolism going strong. The reason why many women in this age group are gaining weight while eating the same quantity of food is that they’ve lost some lean muscle mass due to a more sedentary lifestyle.

It’s a fallacy that our metabolism will slow down as we age, thus leading to that inevitable ‘middle age spread’ as we gain fat. By adding muscle building exercises 3-4 times a week, you will hold onto the muscle that you had in your twenties and thirties.  In fact, if you work hard, you can even build a little extra.

This doesn’t mean that you need to join a gym or buy expensive equipment. It also doesn’t mean you are going to gain muscle bulk, or look masculine, which is another fallacy.

The female body simply isn’t capable of that unless you train very specifically with that goal in mind.  Using your body weight as resistance is often more than enough weight, and you will achieve a beautifully feminine physique.

Here is a list of BENEFITS that you’ll get from weight training:

• You will burn more fat than by doing cardio alone
• You will change the shape of your body
• You will boost your metabolism by retaining or building more muscle
• You will increase strength, becoming more functional
• You will build strong bones and combat osteoporosis
• You will improve joint stability and reduce the risk of injury

WHICH BODY WEIGHT MOVEMENTS SHOULD I DO?

One of the most effective body weight exercises is the unsung push-up.

There is nothing new or glamorous about doing push-ups, but they work!  You will work many of the muscles of the upper body, specifically the chest, shoulders and triceps. Many women complain that the backs of their arms are too flabby.  Doing PUSH-UPS directly TARGETS those muscles. In addition, you will target the core muscles.

The key is to keep your back plank straight through out. If body weight is too much resistance when you first begin, there are a variety of ways to modify the resistance.  Anyone can do some sort of push up to increase upper body strength, add muscle and work the core all at once.

WANT A TIGHT TUMMY? STOP DOING CRUNCHES!

The mid section is always a trouble spot for women in their forties. There is no magic bullet for this area, but the PLANK is one of the most effective exercises that you can safely perform to tone the abdominals. It effectively targets the abdominal area, and is much safer and easier to learn to perform than crunches. Having a strong core will reduce back aches and improve posture as well.

You start by holding the position shown in the photo for as long as you can. If that is too difficult, start on your knees.  As you get stronger, hold that position for longer periods.  If you started on your knees, soon you will graduate to your toes.  Before you know it, you will be sporting a stronger, flatter tummy!

THE REALITY OF DIETING

There are several unavoidable truths about what you eat.

The first is, you cannot ‘out train poor nutritional choices’.

What this means is, regardless of how hard you train, if your diet is poor, you simply will never get the results you are longing for.  The exercises and strategies listed above are some of the most effective ways to tone your muscles. The fact is, you will never actually see those muscles, or improve your trouble spots unless you make sound nutritional choices.

Secondly, going ‘on a diet’ is one of the most effective ways to GAIN weight! ’.

Lowering your calories excessively will result in a slower metabolism.  Eventually, this leads to more body fat, and for most women, a revolving cycle.  This will make you unhappy, and unhealthy.  Making sure that your diet is jammed with nutritionally dense whole foods will multiply the results you will get from any workout regime you decide to use.

My TOP 3 nutritional tips are as follows:

1. Eat 5-6 small meals daily. This ensures that you never get too hungry and overeat. As well, your body knows that there is a steady supply of food coming in.  This will help boost your metabolism, which helps burn body fat.
2. Include protein with every meal. This will help to stabilize blood sugar and help to control your appetite.
3. Lower your intake of starchy carbs, and eat more fibrous carbs.  Steer clear of refined sugar.  Your mother was right.  Eat your veggies!  Eat breads and pastas in moderation.  Never drink your calories.  So stay away from soda pop, and choose whole fruit over fruit juice.

Women in their forties shouldn’t look matronly and feel old. Don’t settle for old stereotypes.

You can feel energized and fit doing simple exercises that you can do in the privacy of your own home. Heart pounding, challenging workouts will make remarkable differences to your trouble areas. Fitness and fat loss is not rocket science, but it does take some will power, and the willingness to invest a small amount of time.

These tactics are the latest and best practices available in the fitness industry.  I’ve done my homework, practice what I preach, and I’d like nothing more than share my passion for fitness to help you meet your goals as well.

Shawna Kiminski

The abs expert, Scott Colby has been asking me all kinds of fat loss questions over the past week, and today is no different.  But first, if you find you’re constantly short on time but still want to transform your body, then you’ll definitely want to go back to part 6 of my interview excerpt and learn how to get maximum results in minimum time.

For today, however, we’re swinging the pendulum back to nutrition, specifically vegetarianism.  It seems there are still quite a few people out there with the misconception that a vegetarian diet will hinder your body transformation results - faulty thinking - and I’ll explain why below…

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Scott Colby: Donna in Atlanta says, “I know you’ve been switching to a vegetarian lifestyle.…

• How difficult is it to know what foods to blend to get the proper amount of protein per day?
• How easy is it to have variety and keep it exciting?
• Does following a vegetarian lifestyle alter your workout at all?  More energy? Does it affect your stamina, etc.?”

Now I know you talked some about the different kinds of grains and pastas you’ve been eating, Craig, but maybe you can shed some light on proper amounts of protein and if it affects your workouts at all.

Craig Ballantyne: Yeah.  It certainly HASN’T AFFECTED the workouts at all.

I was very healthy eater before; it just included more animal products, and now it doesn’t include that many.  And people are often disappointed when I say there’s been really no difference.

But if you take a look at what I was eating before, I was still eating 15 to 20 servings of fruits and vegetables before I went on the vegetarian diet, towards a vegetarian diet.  And so it hasn’t really been that much of a change, and again, I wasn’t eating fried foods or anything.

So I think it’s MORE IMPORTANT  if you cut out sugar and you cut out fried foods and you cut out poor quality foods, than changing whether or not you eat meat in your diet.

Often vegetarians aren’t really excited when I say that it’s not really that important, but that’s what I’ve found.  I just haven’t really noticed any physical differences.

As for the variety and the protein, if you are really still concerned about protein there’s still plenty of Vegan-type protein powders.  There’s Sun Warrior protein powder, which I just started trying out, and there’s also Vega, which is another very popular one.  They’re a little more expensive than the cheapest whey protein that you can get, but you can also use whey protein if you’re simply just concerned about cutting out meat and you don’t mind other types of animal products.

If you’re still consuming milk, cheese, and eggs, you’re gonna have NO PROBLEM at all getting enough protein.

But if you’re NOT CONSUMING ANY ANIMAL PRODUCTS at all, then you may need to go to the Vega or Sun Warrior protein, or any type of rice protein or pea protein.  There’s soy protein, which I don’t use, but there’s also I think hemp and I think there might also be rice, if I haven’t mentioned that one already.  But there’s certainly plenty of non-animal product-based protein powders that you can get at a health food store.  So if you’re concerned about not getting enough protein.

But me personally…

…I will get first thing in the morning probably 10 to 15 grams of protein in the first thing that I consume.  Actually I’ll probably get close to 20, because most people don’t realize that there is a lot of protein in stuff like oatmeal, bread, the pasta that I talked about.  Most of it comes in the form of that gluten, which personally I have no problem – I could eat that stuff all day – but I have no insensitivity to it.  But some people are sensitive to it – sorry, have no sensitivity to it and no problems with it, so I don’t have any problem with gluten. 

But if somebody has a problem with gluten, then they’re gonna have to be a little more particular about what they consume for protein.

They won’t be able to get protein from bread and from some of the pastas that I may consume.  But beans – one can of beans is probably gonna be 30 grams of protein, if you eat half a can of that, which I usually eat half a can of that on a salad.  You’re gonna get a lot of fiber, so that’s another issue with some people is it’s too much fiber for the trade-off.

Again, you may have to go the protein powder route where you’re getting protein without the fiber.  But again, depends on your level of vegetarianism.  If you’re going Vegan, probably gonna have to go protein powder if you wanna get over 120 grams of protein per day.

But if you’re still consuming some animal products, such as eggs or cheese or milk or whey protein, you’re not gonna have any problem at all getting enough protein.

And then VARIETY.  It will take you a little while to kind of – I recommend getting some nutrition books or going online. First two or three weeks when I was doing it I was kind of like, “I gotta find something else to do.”  Which eventually you just go and you spend a little more time in the health food store or in certain areas of the grocery store.  I mean if you’ve got a Whole Foods you’re not gonna have any problem at all.  Again, it’s gonna be a little more expensive.

But even if you go around and look in there, and then maybe you can go for cost savings to a cheaper grocery store and find some similar alternatives.  Then you’re gonna be able to consume a larger variety of vegetarian-type foods without the cost of going to a Whole Foods, obviously.  But I think just a little experience, like anything else, and eventually you find out.

First time someone goes from eating fast food all the time to trying to eat healthy, they probably are there thinking, “Okay, chicken and broccoli four days in a row – there’s gotta be something else,” and eventually you find that there’s plenty of alternatives.

And the fact that there’s raw food restaurants – which I’ve actually been to a couple of them – and they serve all their food raw.  The fact that those exist, and they actually make pretty impressive meals, it just shows you that there is a lot of variety out there.  You just do have to put some effort into finding it.

In part 5 of my interview with Scott Colby I shared with you the reasons why transformation contests work so well, and today I want to further this discussion by letting you in on how to get these significant fat loss results to transform your body in the least amount of time….because after all, who has 1-2 hours a day to workout….not me!

Let’s get into it….

*********************

Scott Colby: We got a lot of other questions coming in, so we’ll crank through as many as we can.  Angie out in Pocatello, Idaho, she had a lot.  Let me see if I can get like a couple questions here.  She has a good one.  She wanted to know what is the least amount of exercise one can do per day or week and still continue to lose weight.  So what’s the least amount of exercise one can do per day or per week, and continue to lose weight?

Craig Ballantyne: I think that’s actually a really good question, and it really should be the mindset of a lot of people.

I mean certainly there’s something to be said about people that like to exercise, and then we have to kind of reign those people in and make sure they’re not doing too much and they end up with overuse injuries and all that type of stuff.

But there’s nothing wrong with trying to get maximum results in minimum time.  So really the ANSWER in my opinion is to simply find something that you like to do, that you prefer to do, and not even think about that “how little can I do” mentality just yet.

But how can I find something that I like to do where I don’t even think about how little can I do, and then just add in that bit of strength training that I mentioned that really isn’t just there for fat loss.  It’s there for your health and fitness forever and for life and for being strong when you’re older.

So you can get away with TWO WORKOUTS of 15 minutes for total body RESISTANCE TRAINING, including a bit of warm-up there, so that’s all you need to do for resistance training.  And then the activity that you need to do to actually lose weight is relatively minimal, because DIET is the MOST IMPORTANT thing when it comes to the weight loss.

So if you are very, very strict and you have lots of routines in there, and you’re very compliant with your nutrition program, then the amount of exercise that you have to do to actually lose weight is not significantly large.  But most of the studies do show that people who get diet and exercise tend to get more results, so I would say that in addition to the two rounds of 15 minutes with resistance training, if you really want to – if you don’t wanna use my other recommendation of finding an activity like dancing or sports or something that you really look forward to doing, and you just wanna focus on structured exercise, then I would add in an additional 3 times of 15 minutes for interval training.

So you could do 2 30-minute workouts and one 15-minute workout where you do the resistance training, then the intervals.  Day off, resistance training, intervals, day off, and then a third round of interval training.  And combined with an excellent diet, you should see very, very good results.

And that’s about the MINIMUM that you can get.

However, as mentioned before, we do need people to stay active on their off-day, and not so much for fat loss – we’re not expecting people to lose fat.  But we’re thinking about LONG-TERM MOBILITY, because most of us just sit in a chair with a rounded posture, and we need to get up and get moving.

We need to work on our shoulder mobility.  We do need to work on our flexibility, and therefore we do need to stay active on our off days.  But we don’t consider those to be workouts; we just consider them more to be daily activities.  So you could just be doing a little bit of walking combined with a little bit of stretching, and 30 minutes of moving around keeping your butt off the couch, and you’re just doing something.

Again, counteracting the bad posture that we often have all day in 30 minutes on those off days will really help, so that’s pretty much the minimum program.  I thought about this quite a bit, and I think that’s what we can pull off there for maximum results.

Scott Colby: Well, that’s a good answer, Craig.  And I’m a big fan of the short workouts as well, and I know back in the day I used to be in the gym like an hour and a half, possibly, maybe even two hours, and that seemed to be like the standard.

And it was funny – I was interviewing Jason Hunter recently, and his workouts are really short, too, like 15 minutes.  And he’ll walk in the gym and come out 15 minutes later.  He was like the front desk people stare at him like, “What?  Is that all you’re doing?  You’re done already?”

But really if you jack up the intensity like Craig’s been saying, you DON’T NEED a real long workout at all.

You can get effective fat loss results in just a few minutes, really, so that’s cool.  Yet there are still people that do those hour and a half, two hour workouts.  All of those folks are resting three minutes in between sets or staying on the treadmill for an hour or so.

But what if you’re a vegetarian - can you still experience similar fat loss results? Find out in part 7 of the interview.

Despite what you might think after trying one of my workouts, my #1 personality flaw is NOT that I’m “sadistic”.

I mean, c’mon, how could a cartoon guy be sadistic, right?

So it’s not that…but I do have a big flaw…and I’ll let my mom expose it in this little story…

Way back in about 2002, I was 27 years old and looking for a little something “more” in my life.

So I decided to join the Big Brothers program. Now part of the application process involves having two people who know you well to fill out a questionnaire about you.

It included a question about “my major flaws” or something like that.

Now I never did see everything that my mom wrote, but she did tell me that for that specific question, she wrote down that I was too…

Impatient.

Fortunately, they still let me into the program and I spent a couple of years hanging out with my lil’ brother Luke on the weekends. We went to Raptor games, burger joints, tons of movies, and played basketball, street hockey, and pick-up baseball.

Big Brothers is a lot of fun, and if you’re looking for a way to give back, I highly recommend it.

Anyways, back to my flaw…and you know what, my mom was right. I am impatient, and I can’t stand waiting for anything.

I can’t even wait for toast to “toast”, water to boil, or hot soup to cool down.

And my flaw actually ties in perfect with the motivational quote I posted on my Facebook page yesterday:

“The best way to get started is to get started. Life rewards action…not reaction. Wait for nothing. Attack life. Don’t plan to death or ask for permission…but act now…and apologize later.” - Kekich Credo #81

Just DO it, is what I say. Take ACTION. Don’t let anything get in your way. There’s nothing wrong with a little impatience, in my opinion.

And you know what, my #1 “personality flaw” is also GOOD for you.

Here’s why…

Usually I finish up the latest TT Workout for the 1st of the month, but I was so excited about the new TT Adrenaline program that I couldn’t wait to get it out to TT Members.

And so I made it available early.

It features a new style of interval training - perhaps the BEST method, according to recently uncovered research.

Plus, it also has a new Advanced Circuit Challenge that you can complete and compare your results with others.

There is no other TT Workout like this…

You’ll also get TT Transformation and TT2K10 as my gifts to you.

I REALLY want you to experience this workout…it’s the hottest, NEWEST version of TT.

In fact, TT Adrenaline is based on scientific findings that NO OTHER trainer is talking about…and this program contains interval training techniques and systems that have never been used before in the Turbulence Training workouts.

In fact, you’ll even get a 4-page article outlining the science behind this new TT program.

TT Adrenaline also features the most demanding challenge ever in the history of Turbulence Training.

(NOTE: This is an advanced program. Take this warning seriously and train safe.)

Are you ready for the TT Adrenaline Circuit Challenge?

Let me know your score!

To your success,

Craig Ballantyne, CSCS, MS
Creator, TT Adrenaline

PS - After you download the workout…

…please make sure to add me as a friend on Facebook…I’m up to 4571 friends, and the limit is 5000…I don’t want you to miss out on the Daily Motivation Tips I add everyday.

Click here to join me on Facebook & drop me a line

From low-calorie diets in part 4 to transformation contests today - we’re moving right along in my interview with Scott Colby, the abs expert. Read on as I reveal why you should participate in a transformation contest if you really want to lose fat.

**********************

Scott Colby: Now Craig, this morning I wrote on my Facebook page – I was trying to start a little bit of a discussion.

I said a great way to stick to your fitness program – and as we go into a new year and a new decade, a lot of people have that as their goal, something fitness related - I said a great way is to enter a TRANSFORMATION CONTEST, and I listed things like there’s usually a nice prize at the end.  There’s a specific starting and ending point.  There’s usually some sort of program to follow.  And I know you’re big on transformation contests; you’ve done them in the past, and you’re about to start a new one.

Can you just give me your thoughts on WHY TRANSFORMATIONS WORK SO WELL, and maybe a little info about the one that’s about to kick off?

Craig Ballantyne: Yeah.  Well, we’re starting one right now, and you go to transformationcontest.com/rules – or just go to transformationcontest.com, and there’s a link to the rules.  And you’ll see the winners of the past contents, and should be slightly motivating.

Now the weird thing is some people get really excited by these contests for no logical reason.  Some people have said to me in the past, “I wouldn’t have even tried to lose weight if it wasn’t for this contest.  I don’t expect to win, but this contest was the thing that I needed.”

So I don’t know if it’s just the fact that there’s a start and end point that some people need.  Some people need the big event in order to kick them into gear, and if somebody doesn’t have a big event – like no one’s getting married or there’s no vacation – they don’t see any end point.

Maybe that’s too abstract for people if there’s no end point, but you give them this transformation contest, and now there’s a 12-week end point.  And they were frustrated and struggling before, but they wouldn’t have made the change unless the contest was there.  So it’s been a very interesting study in human psychology just to see what people will do, what motivates people.

But the main things that people get out of contests – and you can have one at work, you can have one online with the transformation contest, you can find them in magazines now – they’re all over the place.  And for good reason, because they do get people involved.  They get people MORE RESULTS than they would get if they were just following a 12-week program just to follow a 12-week program.

Because of the END POINT, because of the deadline, it SPURS THEM to action.

Certainly the prizes are important.  We give out some fairly significant cash prizes - $1,000.00 for the winner, 500 for second place, and third place gets 250, and there are men’s and women’s categories.

So there’s something to be said for that, but I don’t think that it’s all about the money.  Certainly I don’t think it’s all about the money.  I think it’s far more important that there’s some type of deadline and end point.

And also with the transformation contest, if you’re doing it at work or at your gym or online, with ours we have the aspect of social support.  There’s other people doing it.  Therefore it fosters a sense of positive community.  Otherwise, if you’re not doing one at work and you’re the only person trying to lose weight at work, the first two weeks of January might be fine, when other people are kind of half-involved in some type of fitness.

But more people DROP OUT if they’re not in a contest, and then you’re left on your own and you’re doing it yourself.

And then everybody’s going to Pizza Hut and they’re having Super Bowl parties and all this stuff, and you’re the only person trying to keep it going.  So if you institute some type of contest, then that will keep more people involved and it will – on a selfish note for you – keep fewer people getting into that NEGATIVE PEER PRESSURE where hey, you gotta come to lunch with us.  It’s so-and-so’s birthday, we’re having a huge cake and you gotta have a huge piece.

And that type of stuff, which really just brings so many people’s progress down because they have to keep up with all these other people and they don’t wanna say “no”.  And really you should say “no” and be selfish, and there’s nothing wrong with that; but it’s a lot easier when everybody else is on the same page.  So contest in person or contest online – I don’t think it really matters where you do your contest.

I just think that it’s really important to get involved in one.

Scott Colby: Awesome.  And so for yours, Craig, one of the things that you’re supposed to be doing is to follow your Turbulence Training program?

Craig Ballantyne: Yeah, and in our program you have to use the Turbulence Training workouts, of course.

Like you mentioned at the start of the call, there’s over 60 different programs now and different levels. There’s women’s, there’s men’s, there’s body weight, there’s beginners, there’s advanced, there’s the hard-core ones, so there’s something for everybody in the system.  And they have to use something.  Of course you can choose the one that suits you best and go from there.

Scott Colby: Very cool.  And you’re running for the week before New Year’s, which is this week, I guess, right?

Craig Ballantyne: Yeah.  We kicked it off on Sunday, so I just found that a lot of people like to get going right away.

I mean our very first one we actually started before Christmas in 2007, and a lot of people still got great results, so that didn’t bother anyone.

And then last year we started it the day after Christmas, and this year we started it two days after Christmas.  And a lot of people are just really gun-ho and they don’t wanna wait till January 1st, so that’s why we’re doing so much this week.  And then the last day to enter this contest I believe is January 15th, which is the third Friday in January.

So then everyone has 12 weeks, and so some people finish earlier than others, obviously.  But it gives a lot of people who didn’t hear about it to get started; we don’t wanna put too short of an entry time on it.  And then it’s 12 weeks, and then we finish up in April some time, and then we share the winners with everybody.

Scott Colby: Awesome.  And you’re running a half-price special on the TT this week, correct?

Craig Ballantyne: Yeah, definitely.  Just to get more people involved, give them the resources and tools and everything they need to get involved in the program.

Scott Colby: Cool.  Yeah, so anybody, if you don’t have Turbulence Training yet you can go to www.theabsexpert.com/TT, and then you could pick up Turbulence Training this week at half price.  You gotta order it by Friday, and then Craig had other bonuses in there.  And I’m gonna throw in my own bonus if you grab Turbulence Training this week.  I’ll let you know what it is at the end of the call, so that’s just about 20 more minutes – stick around.  But again, it’s www.theabsexpert.com/TT.  You can grab Turbulence Training this week for half price; that helps kick off the seventh transformation contest.

Alright, so now you know that if you’re looking to lose fat, joining a body transformation contest will increase your chances of getting the results you’re after….but what about if you don’t have a lot of time to workout, what type of workout will get you maximum results in minimum time?  Read part 6 of the interview to find out.

No weights? No problem…we’re going to cover the Ultimate Advanced Bodyweight Workout this week…but first, I was sharing this goal setting tip the other week with my private trainer’s coaching group…

“Put down your goals in writing - carry the biggest ones with you in your pocket to remind you of the right path at all times (I do this). Put down your workouts on paper so you know what to do when you go to the gym. Write down everything you eat - relying on your memory will fail you. Review this information frequently to keep you on track.”

Click here to hear more about that tip on this week’s fat loss podcast

I also added the “TT Adrenaline” workout this week…busy week…crazy challenge in that program.

And for more motivation, make sure you visit my Facebook page…I send out tips every morning.

Click here to join me on Facebook

Now let’s get transforming your body…

Monday – Feb 1st

Transformation Tip of the Week:

“To live an extraordinary life you must resist an ordinary approach” - Frank McKinney.

For fat loss, this means NOT doing the same things as everyone else in the office (i.e. bringing in donuts, eating fast food, going to bed late and running late in the morning). Instead, you need to plan, shop, and prepare for your meals and stick to a workout schedule - be consistent and you’ll achieve extraordinary results

And remember, if you want REALLY advanced results, you must take advanced measures…you can’t expect to coast to single digit body fat. So stay strong!

Speaking of strong…this week’s workout shows you how to get strong with the Ultimate TT Bodyweight Workout…it uses the toughest bodyweight exercises I could do…

Advanced TT Bodyweight July 2007 – Workout A

1A) 1-arm Pushup or Assisted 1-Arm Pushups – 1 rep per arm (2-0-1)
Start with weak arm first. Rest 15 seconds between arms. Move to 1B without rest.
1B) 1-Leg Deadlift – 8 reps (2-0-1)
Rest 1 minute before going continuing through the following sequence.

In set 2, do 2 reps per arm for pushups & 8 reps for the deadlift.
In set 3, do 3 reps per arm for pushups & 8 reps for the deadlift.
In set 4, do 2 reps per arm for pushups & 8 reps for the deadlift.
In set 5, do 1 rep per arm for pushups. There are no more deadlifts.

Superset #2
2A) Backpack Pull-up – 8 reps (2-0-1)
No rest.
2B) Stability Ball Leg Curl – 20 reps (1-0-1)
Rest 1 minute before repeating 2 more times for a total of 3 supersets.

Superset #3
3A) Close-grip Pike Pushup – 15 reps (2-0-1)
No rest.
3B) Underhand Bodyweight Rows – 15 reps (1-0-1)
Rest 1 minute before repeating 2 more times for a total of 3 supersets.

Superset #4
4A) Pike – As many reps as possible (2-0-1)
No rest.
4B) Spiderman Pushups – 12 reps per side (1-0-1)
Rest 30 seconds before repeating 2 more times for a total of 3 supersets.

Tuesday
Get 30 minutes of fun activity – and let’s do this week’s research review – Two “weird” things women must do for weight loss…

Researchers at Harvard Medical School studied 4456 females for several years regarding their weight-control behaviors, including dietary approaches and physical activity.

During 4 y of follow-up, participants gained an average of 3.3 kg.

However, two things helped them gain less weight:

1) Exercising 5d/week - so stay active on your off days
2) Limiting portion sizes - a simple tip here is to use smaller plates when eating

Researchers concluded that “physical activity is a necessary strategy for long-term weight control. Combining dietary weight-control approaches with physical activity is the most effective method for reducing weight gain”

Reference:
American Journal of Clinical Nutrition, Vol. 91, No. 1, 147-153, January 2010
Weight-control behaviors and subsequent weight change among adolescents and young adult females

Wednesday

Advanced TT Bodyweight July 2007 – Workout B

1A) Pistols or 1-leg Squats onto Bench – 2 reps per leg (2-0-1)
Start with weak leg first. Rest 15 seconds between legs. Move to 1B without rest.
1B) Decline Pushup – 20 reps (2-0-1)
Rest 1 minute before going continuing through the following sequence.

In set 2, do 4 reps per leg of 1A & 20 reps for 1B.
In set 3, do 6 reps per leg of 1A, but skip 1B.
In set 4, do 8 reps per leg of 1A & 20 reps for 1B.
In set 5, do 4 reps per leg of 1A & 20 reps for 1B.
In set 6, do 2 reps per leg of 1A, and skip 1B.

2A) Partner-Assisted Glute-Ham Raise or 1-leg RDL – 8 reps (3-0-1)
No rest.
2B) 1-Arm Inverted Row – As Many Reps as Possible (1-0-1)
Rest 30 seconds and repeat 2 more times for a total of 3 supersets.

3A) Bulgarian Split Squat – 8 reps (2-2-1)
No rest.
3B) Stability Ball Ab Rollout – 15 reps (3-0-1)
Rest 30 seconds and repeat 2 more times for a total of 3 supersets.

4A) 1-leg Stability Ball Leg Curl– 8 reps (1-1-1)
No rest.
4B) Stability Ball Plank – 45 seconds
Rest 30 seconds and repeat 2 more times for a total of 3 supersets.

Thursday
Do 30 minutes of fun activity or the interval training workout below…

Also, take 5 minutes and plan out your weekend of activity and your meals. That way, things won’t start bad and go downhill from there. Then spend another 10 minutes planning out next week, identifying obstacles that might get in your way, and then write down 2 solutions for every obstacle. This will save you a lot of stress.

Advanced TT Bodyweight July 2007 – Interval Training Circuit
Interval Warm-up – 5 minutes at a moderate pace

Interval #1 (60 seconds at 8/10 intensity level)
Without rest, do 20 pushups
Rest 1 minute before moving to Interval #2.

Interval #2 (60 seconds at 8/10 intensity level).
Without rest, do a side plank (30 seconds per side)
Rest 1 minute before moving to Interval #3.

Interval #3 (60 seconds at 8/10 intensity level).
Without rest, do 20 bodyweight squats.
Rest 1 minute before repeat Intervals 1-3 one more time each.

Friday

Advanced TT Bodyweight July 2007 – Workout C

1A) 1-Arm Chin-up with “finger assistance from the other hand” – 1 rep per arm (1-0-1)
Start with weak arm first. Rest 15 seconds between arms. Move to 1B without rest.
1B) Split Squat with Front Foot Elevated – 12 reps (2-0-1)
Rest 1 minute before going continuing through the following sequence.

In set 2, do 2 reps per arm of 1A & 12 reps for 1B.
In set 3, do 3 reps per arm of 1A, but skip 1B.
In set 4, do 4 reps per arm of 1A & 12 reps for 1B.
In set 5, do 3 reps per arm of 1A, but skip 1B.
In set 6, do 2 reps per arm of 1A & 12 reps for 1B.
In set 7, do 1 rep per arm of 1A, and skip 1B.

2A) Pushup with Hands on Ball – 20 reps (1-0-1)
No rest.
2B) Stability Ball 1-Leg Jackknife – (2-0-1)
Rest 1 minute and repeat 2 more times for a total of 3 sets.

3A) Inverted Bodyweight Row with Feet on Ball – Max Reps (1-0-1)
No rest.
3B) Jump Squat – 6 reps (1-0-1)
No rest.
3C) Mountain Climber with Hands on Ball – 10 reps per side (1-0-1)
Rest 1 minute and repeat 2 more times for a total of 3 tri-sets.

Social Support Saturday!
30 minutes
More challenges this year…and TT Addiction comes out in a few months

Advanced TT Bodyweight July 2007 – Crazy 8 Circuit
Do exercises 1-4 without resting between each.
Rest 1 minute.
Do exercises 5-8 without resting between each.
Rest 1 minute.
Repeat 2 more times for a total of 3 “Crazy 8 Bodyweight Circuits”.

1) Burpees (10 reps)
2) Pushups (30 reps)
3) Squats (30 reps)
4) Mountain Climbers (15 reps per side)

5) Jumping Jacks (100 reps)
6) Alternating Forward Lunges (15 reps per side)
7) Bodyweight Rows (15 reps)
8] Close-grip Pushups (20 reps)

Sunday – Plan, Shop & Prepare
30 minutes activity and plan, shop, & prepare…

Here’s a tip…

“Keep your healthiest foods at eye level. Whether in your cupboard or fridge, what you see first is typically what you’re going to eat, especially at snack times. Don’t hide the fruits and veggies in a drawer…keep ‘em in front of your face, where they’ll be saying, “eat me!”
Rob Poulos, www.FatBurningFurnace.com

Next week!
TT Workout: DB-KB-BW (August 2007)
Cheat Meal Rules
Weekly Research Review – The Deadly Diet

Have a great weekend,

Craig Ballantyne, CSCS, MS