So I’ll be Poland for some hiking this week in the mountains near Krakov. I’m taking my TRX straps so hopefully I’ll have some interesting workouts and photos to share with you when I get back.

I always stay fit, eat right, and do NOT gain body fat when I travel even though there are a lot of obstacles on the road. But no obstacle is a good excuse for gaining fat, even when you are not at home. Everything can be managed.

Some of my travel weapons that keep me on-track…

1) My Red Oxx Air Boss carry-on bag that holds a lot of stuff (including snacks and my TRX straps)

2) I use the hotel gym, my hotel room, or I buy a day pass to a local gym. I do not skip scheduled workouts while traveling.

3) I get up earlier than I want to in order to train or eat properly

4) I plan ahead – for example, I’ll buy extra bags of raw almonds in the USA for my travels to Poland (as I’m not sure what I’ll be able to find)

On my flight to Europe, I’ll be reading one of my favorite books, “Man’s Search for Meaning”. I recommend you invest in a copy of this book…it will move and inspire you to action.

Speaking of action, TT Transformation Contest #8 is wrapping up…entries are coming in and I’m seeing some amazing success stories.

Click here to listen to this week’s call…

Now let’s get into the TT Workout and tips…

Monday – Aug 16th

Transformation Tip of the Week:
“Do you have an opportunistic mindset, focused on the possibilities in your life? Or do you always focus on the obstacles? Start to pay attention and change your mindset to set yourself up for success.” – Rachel Cosgrove

TT Hotel Room Workout A – Advanced

Repeat the circuit 2 times the first time you try it.
In future workouts, you can repeat the circuit up to 3 times.

Y-Squat – 15 reps
1-Leg RDL – 8 reps per side
Reverse Lunge – 15 reps per side
Spiderman Pushup – 8 reps per side
1-Leg Reaching Lunge – 12 reps per side
X-Body Mountain Climber – 10 reps per side
Prone Stick-up – 8 reps
8] T-Pushup – 10 reps per side

Intervals – Running in Place
20 seconds running, 10 seconds recovery (very slow walking in place)
Repeat 8 times

Tuesday
Get 30 minutes of fun activity – now grab a Green Tea and do this week’s research review.

Reference:
Br J Sports Med  2010;44:731-735. Volatile organic compounds in runners near a roadway: increased blood levels after short-duration exercise

Australian researchers had subjects run next to a busy road – like many joggers do and wanted to see if this increased blood levels of common pollutant volatile organic compounds (benzene, toluene, ethylbenzene and xylene (BTEX)).

Significant increases in blood BTEX levels were observed in runners between pre- and postexercise for TEX but not B.

Conclusions Blood BTEX levels are increased during high-intensity exercise such as running undertaken in areas with BTEX pollution, even with a short duration of exercise. This may have health implications for runners who regularly exercise near roadways.

Craig Ballantyne’s Bottom Line: Heck, this scares me because of all the walking I do…even just with the cigarette smokers…another reason I’m probably going to move to a big estate in the country soon.

Wednesday

TT Hotel Room Workout B – Advanced

Repeat the circuit 2 times the first time you try it.
In future workouts, you can repeat the circuit up to 5 times.

Bulgarian Split Squat – 15 reps per side
Decline Pushup – 20 reps
Y’s & T’s – 10 reps each
1-Leg Squat – 10 reps per side
Spiderman Climb – 10 reps per side

Intervals – Jumping Jacks
30 seconds jumping jacks, 30 seconds recovery (very slow walking in place)
Repeat 6 times

Thursday
Do 30 minutes of fun activity…and time for this week’s Facebook Question.

Q: “What to do after being able to do plank for 2 minutes?”

Answer
Once you can do a plank for the mandatory 2 minutes straight, I recommend progressing to more advanced exercises like Stability Ball Planks,
Stability Ball Cross-Body Mountain Climbers, Rollouts, Pikes, and Hanging
Knee & Leg Raises.

Friday

TT Workout C – Advanced Hotel Room Workouts

Repeat the circuit 2 times the first time you try it.
In future workouts, you can repeat the circuit up to 3 times.

Running in Place – 20 seconds
Chops – 12 reps per side
Grasshopper Pushup – 8 reps per side
Y-Squat – 15 reps
Mountain Climber – 12 reps per side
Bodyweight Squat – 30 reps
Diagonal Lunge – 12 reps per side
8] Squat Thrusts – 10 reps

Here’s a video of the Grasshopper Pushup…

Social Support Saturday!
30 minutes of fun activity…let’s talk about the importance of surrounding yourself with social support and active friends.

Another reason I don’t gain fat when I travel is because I hang around active folks who like to workout. In Poland, we are going hiking and I’ll be challenging my buddy – a former soldier from the US Army – to a “toughest bodyweight workout challenge”.

Here’s a quote from Jay Ferruggia on the importance of social support at home…it’s about how his fiance, Jen, is awesome.

“Instead of going out boozing, partying and eating junk food I now stay home, cook healthy, organic food every night of the week, get to bed long before midnight and am far more productive on a daily basis. Having someone to share the healthy/fitness lifestyle with definitely makes things a lot easier and helps you stay on track. We keep each other motivated and focused and train together on a frequent basis.  My good friend, Craig Ballantyne always talks about the importance of social support when you’re trying to achieve something, and it doesn’t get any better than having it right in the same house next to you at all times.”

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

Here are 5 foods not to eat

1. Vitamin Water
2. Smoothies
3. Protein bars
4. Granola
5. Protein with aspartame – stick with Prograde Protein instead

Want to know why to avoid these? I explain on the call…

Click here to listen to this week’s call…

Next week!
TT Workout – TT Bootcamps Workouts
Research Review – Interval Training
Research review – resistance training grannies
Groceries – Eating healthy on the cheap

Long weekend in Toronto…go down to the beach to take the dogs swimming…also going to explore the St. Lawrence market for awesome snacks…and who knows, maybe even check out the Caribana parade. I haven’t done that since 2001.

Earlier this week, I found this quote and it became an instant favorite of mind…

“Keep these concepts in mind: You’ve failed many times, although you don’t remember. You fell down the first time you tried to walk. You almost drowned the first time you tried to swim. Don’t worry about failure. My suggestion to each of you: worry about the chances you miss when you don’t even try.”
Sherman Finesilver

Forget about failure…and never give up on something you care about.

Click here to listen to the call…

Now let’s get into the TT Workout and tips…

Monday – Aug 2nd

Transformation Tip of the Week:

Change and transformation aren’t easy. But get through the rough patches and you’ll ultimately get the big payoff. You can’t get a rainbow (or double rainbow!) without some rain. Hang tough. Plan ahead. Be prepared. Take action. Stay strong. I KNOW you can do it.

TT Bodyweight Cardio 3 – Workout A

• This workout can be performed as a standalone workout or it can be used to replace the interval training portion of almost any other Turbulence Training workout.
• If performed as a standalone workout, you must start with the general bodyweight warm-up circuit.
• If you don’t have access to a bar for pull-ups or inverted rows, skip the exercise in the bodyweight circuit.

Prisoner Squat – 15 reps (2-0-1)
Pull-up – 3 reps (3-0-1)
Elevated Pushup – 6 reps per side (2-0-1)
Diagonal Lunge – 10 reps per side (2-0-1)
Jumping Jacks – 30 reps
Vertical Jumps – 6 reps (1-0-X)
Spiderman Climb – 10 reps per side (1-0-1)
Side to Side Jump – 8 reps per side
Spiderman or Regular Pushup – 12 total reps (2-0-1)
Inverted Row – 10 reps (2-0-1)
Shuttle Sprint – 20 seconds (if possible)

• Rest one minute before repeating 1 more time if you are replacing interval training.
• Rest one minute before repeating up to 3 more times if done as a standalone workout.

Tuesday
Get 30 minutes of fun activity – now grab a Green Tea and do this week’s research review.

Reference:
Am J Health Promot. 2010 July/August;24(6):384-387. A Multicomponent Intervention Reduces Body Weight and Cardiovascular Risk at a GEICO Corporate Site. Ferdowsian HR, Barnard ND, Hoover VJ, Katcher HI, Levin SM, Green AA, Cohen JL.

113 overweight employees at GEICO (no lizards allowed) were studied, with half being assigned to a low-fat, vegan diet for 22 weeks. At the end of the study, the vegan diet group had greater weight loss and decreases in waist circumference. Researchers found, “Weight loss of 5% of body weight was more frequently observed in the vegan diet group (48.5%) compared with the control group (11.1%).

Just another diet that works. Click here if you want a TT-approved vegetarian diet.

Wednesday

With the TT BW Cardio program, if you don’t have access to a pullup bar for your circuits, you’ll need to do some type of back exercises…seated rowing, db rows, etc. For example…

The Mandatory Back Workout
To be done once or twice per week on ANY day to make up for the lack of back exercises in the bodyweight circuits. You can do on workout days or off days.

1A) Chin-up or DB Row – 8 reps (2-0-1)
Rest 1 minute.
1B) Inverted Row or DB Rear-Deltoid Raise – 12 reps (2-0-1)
Rest 1 minute and repeat 2 more times.

TT Bodyweight Cardio 3 – Workout B

• Start with the general bodyweight warm-up circuit
• Do each exercise for 1 minute. Move to the next exercise without rest.
• Rest 1 minute at the end of each round before moving to the next round.
• See the video below for all exercises demos.

Round #1
Jumping Jacks
Bodyweight Squats
T-Pushups (alternate sides)
Repeated Vertical Jumps
Prisoner Lunges

Round #2
Pushup
Prisoner Squat
Squat Thrust
Duck Under
Burpee

Round #3
Seal Jump
Spiderman Climb
Get Up
Side-Step
Run in Place

Round #4
Split Shuffle
Side to Side Jump
Side Plank (30 seconds per side)
Total Body Extension
Run in Place

Round #5
Seal Jump
Close-Grip Pushup
Lateral Lunge
Mountain Climber
Side-Step

Thursday
Do 30 minutes of fun activity…and take 10 minutes to figure out:

Know what you want to achieve/where you want to go.
Write out a plan to get there.
Implement & review the plan everyday.

3 simple steps to success.

Friday

TT Bodyweight Cardio 3 – Workout C

• This workout can be performed as a standalone workout or it can be used to replace the interval training portion of almost any other Turbulence Training workout.
• If performed as a standalone workout, you must start with the general bodyweight warm-up circuit.
• If you don’t have access to a bar for chin-ups or underhand inverted rows, skip the exercise in the bodyweight circuit.

Close-Stance Bodyweight Squat – 15 reps (2-0-1)
Close-Grip Pushup – 10 reps (3-0-1)
Chin-up – 3 reps (3-0-1)
Reverse Lunge – 10 reps per side (2-0-1)
Inchworm – 6 reps (2-1-2)
Run in Place – 20 seconds
Mountain Climber – 10 reps per side (1-0-1)
Total Body Extension – 8 reps (1-0-1)
Calf Jump – 10 reps
Deep Step-up or Reaching Lunge – 8 reps per side (2-0-1)
Decline Pushup or Regular Pushup – 12 reps (2-1-1)
Underhand Inverted Row – 10 reps (2-0-1)
Run in Place – 20 seconds

• Rest one minute before repeating 1 more time if you are replacing interval training.
• Rest one minute before repeating up to 3 more times if done as a standalone workout.

Social Support Saturday!
30 minutes of fun activity…

“Shocking” fitness truth: You can actually burn calories OUTSIDE of the gym. You don’t need to be on an elliptical machine every day. What to do on your off day from the gym? Go dancing, hiking, swimming, playing, walking, ENJOY LIFE outside of the gym!

That’s what you should do on your off-days.

Sunday – Plan, Shop & Prepare
30 minutes activity and plan, shop, & prepare…and grab this #1 food for breakfast:

Eggs.

“A breakfast featuring protein-rich eggs reduces hunger pangs and decreases calorie consumption for the rest of the day, according to a University of Connecticut study. Researchers found that men who ate eggs for breakfast consumed significantly fewer calories at an unlimited lunch buffet than men who ate a breakfast based on bagels of equal calories.”

Next week!
TT Workout – Reformed Fat Loss
Research Review – One Surprising Activity That Can Wipe Out Your Results
Social Support – Phone Fat Loss

Happy Canada Day and Independence Day to everyone!

Click here to listen to the call…

Now let’s get into the TT Workout and tips…

Monday –  July 5th

Transformation Tip of the Week:
Harness the power of “compound learning”. The more you learn and apply now, the easier it will be to maintain your weight and body fat for the rest of your life. Learn something new everyday.

TT Workout A – TT for Athletes 8 Week program: Weeks 5-8

•    Strength train 3 days per week.
•    Train intervals 3 days per week on non-strength training days.
–    You can skip one of Day 4 or Day 6 if you need extra active recovery days.
•    You must have complete rest 1 day per week. It is a good idea to use this day for massage, physiotherapy, foam rolling, and other active recovery methods.
•    If you do not have access to weights, skip A1 from Day 1.

Speed Training if Possible
A1) Front Squat (3×6) 2-0-1
A2) Inverted Towel Row (3xMax)
B1) 1-Leg Deadlift (3×10) 2-0-1
B2) GHR on Ball (3×20) 3-0-X
C1) Y-Squat (25) 1-0-1
C2) Siff Lunge (10) 2-1-1
C3) Elevated Pushup (15) 1-1-1
C4) Side Step (8) 1-0-1
C5) Rotate Lunge (12) 2-1-1
C6) Spiderman Climb (12) 1-0-1

Tuesday
Interval training (if using TT for Athletes) or get 30 minutes of fun activity – now grab a Green Tea and do this week’s research review.

Reference:
Block, J. American Journal of Public Health. 2010.

Researchers from Harvard discovered “raising the price of a can of soda by 35 percent cut soft drink sales in a hospital cafeteria by 26 percent.”

In the study, researchers raised the price of a can of soda by 45 cents or 35 percent in a hospital cafeteria.

Instead of reaching for an energy drink or fruit juice, people tended to increase their consumption of diet drinks or coffee during the study period, researchers said.

Wednesday

TT Workout B– TT for Athletes 8 Week program: Weeks 5-8

A1) Pull-up (3xMax Reps) 2-0-1
A2) Shoulder Press Pushup (3xMax Reps) 2-0-1
B1) Cross Crawl (30) 1-0-1
B2) Mountain Climber (20) 1-0-1
B3) Elbow-to-Instep Lunge (10) 2-1-1
B4) Ab Wheel (10) 2-0-1
B5) 1-Leg Ball Jacknife (10) 2-0-1
B6) Burpees (15) 1-0-1

Thursday
Do 30 minutes of fun activity…or Interval training (if doing TT for Athletes).

As you might know, I spent last weekend at Vince Del Monte’s wedding…then I woke up early and drove to my friend’s to watch the England-Germany soccer game…finally, I drove another 90 minutes to get home.

By then it was late afternoon, but I had to do my squat workout…and I ended up drinking a full can of that Monster Energy Drink before training.

I don’t usually drink a lot of caffeine…but I did it for a reason: Research shows that caffeine increases endurance AND strength.

Reference:
Medicine & Science in Sports & Exercise 42: 1375-1387, 2010. Effect of Caffeine Ingestion on Muscular Strength and Endurance: A Meta-Analysis. Warren, et al.

These researchers reviewed 34 studies and found that there was a small boost in strength from caffeine – primarily in the knee extensors (7%) but not other muscle groups such as the forearm or the knee flexors.

They believe this is due to CNS stimulation…but were not sure why limited to that muscle group.

Caffeine ingestion was also found to exert a small beneficial effect on muscular endurance but only when it is assessed using open (i.e. as many reps as you can).

MY RESULTS:
I ended up having a great squat workout and set a plank record…the only downside was extreme muscle soreness in my quads for 3 days after.

Friday

TT Workout C– TT for Athletes 8 Week program: Weeks 5-8

Speed Training if Possible
A1) Push Press (3×6) 2-0-X
A2) RDL (3×8) 3-0-1
B1) Pistol (8) 2-0-1
B2) Chin-up (8) 2-0-1
B3) Bulgarian Split Squat (15) 2-1-1
B4) Single-Leg Reaching Lunge (8) 2-0-1
B5) Pushup Feet on Ball, Hands on Bench (15) 2-1-1
B6) Plank Rotate (3) 1-1-1

Social Support Saturday!
Do 30 minutes of fun activity…and remember:

Just as important as social support, is removing all negative influences in your life. This may be painful. You might not want to give up hanging out with lazy friends that eat junk all the time, but if it is making you fat and unhappy, it MUST stop. Same with work. If all co-workers do is sit round and complain, then you can’t be in that environment at lunch, coffee break, etc. Get out & save yourself!

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

If you are looking for a good book this summer, check out “The Food Revolution” by John Robbins.

Also, I just wanted to share this vegan dinner that I’ve been making lately:

I cook quinoa and mix it with vegetables (broccoli, red onion, and mushrooms), and add 1/2 an avocado, olive oil, and tomato sauce. All served in one of my giant “big boy bowls”. It’s a seriously good meal.

Next week!
•    TT Workout – Kettlebell Fat Loss Training
•    Research Review – Surprising Benefit of Resistance Training for Women

Hey, you know how I said in my last email to you that getting a tan helps you look better?

Well, I posted a comparison shot of my abs with and without a tan on the TT Fanpage here:

=> http://www.TurbulenceTrainingFanpage.com

What do you think? The tan makes me look leaner, right?

After you’ve taken a look, c’mon back, because I have good news and bad news for you today.

Don’t worry…I’ll wait right here for you!

OK, so first, the bad news.

The truth is that sometimes you just won’t have the equipment, space, or strength to do some exercises in Turbulence Training.

Fortunately, there’s GREAT news about that, which I realized last week while writing up a new exercise column for Men’s Health magazine.

And the GREAT news is this:

Almost every single TT exercise can be substituted by an equally amazing exercise from my repertoire.

So let’s go through a huge list of exercise substitutions. This will be perfect for you to print out and keep with your TT program or in your workout area.

The Exercise Substitutions

This list will make your life a lot easier…

1) To replace Squats, you can do:

1-leg hip extensions
Step-ups
Deep Step-ups
Split squats
Reverse lunges
Forward lunges
Bulgarian split squats (with back foot elevated on a bench)
Reaching lunges
1-leg deadlifts
1-leg squats (use bands or straps for assistance if necessary)
1-leg squats standing on a bench

2) To replace Deadlifts:

The only “direct replacement” is dumbbell squats.

Otherwise, just replace deadlifts with a superset pairing of any lower body exercise paired with a row.

For example:

Barbell lunge supersetted with a DB row
Stability Ball Leg Curl supersetted with Inverted Row

3) If you have sore knees and need to replace lunges:

First, see a doctor and have them diagnose the problem. Second, see a therapist and have them treat the issue. Third, see a trainer and have them assess where you need to work on flexibility and how you can include some “knee-friendly” exercises in your workout program.

These exercises include:

Lying Hip Extensions (also known as Lying Hip Bridges)
1-leg Hip Extensions
Lying Hip Extensions with your feet on the ball
Stability Ball Leg Curls

4) To replace Bench Presses or Dumbbell Chest Presses (of any kind), you can do one of these:

Pushups
Close-grip pushups
Decline pushup
Elevated pushups
Off-set pushups
Pushups with your feet on the ball
Pushups with your hands on the ball
Pushups with your feet on the ball and hands on the bench
Suspended strap pushups
Spiderman pushups
Spiderman climb pushups
Pike pushups
Dips
Decline close-grip spiderman pushups

By the way, if you have dumbbells but no bench, you can replace flat dumbbell bench presses by lying on the floor. And you can replace incline dumbbell presses with standing 1-arm dumbbell shoulder presses.

5) To replace any kind of row, here are alternatives:

Dumbbell rows
Dumbbell rows with elbows out
Dumbbell chest supported rows
Barbell rows
Inverted rows
Underhand grip rows
Seated cable rows
Renegade Rows (with flat dumbbells or kettlebells)
Dumbbell rear deltoid raises
Rows with TRX or blast straps
Chin-ups (these are done with an underhand grip)
Eccentric chin-ups
Sternum chin-ups
V-grip chin-ups
Pull-ups (these are done with an overhand grip)
Eccentric pull-ups
Sternum pull-ups

And in place of pull-ups or chin-ups, you can do:

Dumbbell rows
Dumbbell pullovers
Underhand grip pulldowns (kneeling) – replaces chin-ups
Overhand grip pulldowns (kneeling) – replace pull-ups
Assisted chinups/pull-ups using machine

However, if you have absolutely no equipment (i.e. no dumbbells, no barbell, no cables, no straps, and no bar) then unfortunately there is no way to train your upper back. The best you can do is to add a lot of prisoner squats, prisoner lunges, stick-ups, and WYT’s to your bodyweight program.

6) To replace dips, you can do:

Any version of close-grip pushups
Dumbbell floor presses
Dumbbell close-grip presses
Close-grip bench press

7) To replace dumbbell split squats, you can do:

1-leg lying hip extensions
Bulgarian split squats (use higher reps or the 1 & 1/4 rep method)
Split squats with your front foot elevated 4-6 inches
1-leg deadlifts
1-leg squats (holding straps or cables for assistance)
1-leg squats standing on the bench
Step-ups
Deep step-ups
Reaching lunges

(NOTE: For many exercises, including pushing and pulling too, you can play around with the 1&1/2 rep style – lowering to the bottom position, coming halfway back up, and then lowering again, and then coming all the way back up.)

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

Whew…now after writing all that out, I think I need to make some new youtube videos, huh?

Stay tuned for that!

And I’ll cover ab replacement exercises in a future email.

In the meantime, let me know what other exercises need replacing in your program.

(And please forward this list to your friends or print them a copy.)

To your success,

Craig Ballantyne, CSCS, MS
Creator, Turbulence Training

I’m done moving. Hurray.

The long awaited Turbulence Training Addiction program is here…and YES, it is an ADVANCED program.

“What’s with the name?” you might be asking? Well, it all started with the 300 workout. Now remember, I didn’t invent that workout, but I filmed exercise demonstrations for the folks at Men’s Health, and since 2007 over 1.5 million people have watched that video on their site and on Youtube.

And more importantly, I’ve received hundreds of emails from people asking how often they could do the workout each week. You see, they were addicted to the challenge. Fortunately I was smart enough to recognize this “healthy addiction” and I started creating challenge workouts of my own.

Click here to listen to the call…

now let’s get into the TT Addiction Workout and tips…

Monday – May 17th

Transformation Tip of the Week:
The best fat loss workout in the world is useless without implementation. All the planning in the world is no good if you don’t follow through. Become a robotic action taker. Just get it done. Even if you don’t feel like it, just get started…go through the warmup, chances are you’ll do the whole workout and you’ll feel amazing after.

TT Addiction Workout A

These workouts are tough and if you are feeling pain, dizziness, or discomfort at any time, please stop the workout and see your doctor.

In Superset #1, use a weight that you can 10-12 times.

• Your goal is to get 5 reps in every set. If you can’t, you are using too heavy of a weight. Do NOT increase the weight until you can do 5 sets of 5 reps.

1A) Deadlift or RDL or Barbell Row or DB Row – 5 reps (2-0-1)
Rest 1 minute.
1B) Bench Press or DB Chest Press – 5 reps (2-0-1)
Rest 1 minute before repeating 4 more times for a total of 5 supersets.

2A) Barbell Lunge – 8 reps per side (2-0-1)
No rest.
2B) Side Plank with DB Lateral Raise – 10 reps per side (2-0-1)
Rest 1 minute before repeating 2 more times for a total of 3 supersets.

3A) Barbell Curl – 6-8 reps (3-0-1)
No rest.
3B) DB Triceps Extension – 8-12 reps (3-0-1)
No rest.
3C) Close-Grip Pushup ¾ Reps – 1-rep short of failure (2-0-1)
Rest 1 minute before repeating 2 more times for a total of 3 circuits.

No interval training.

Tuesday
Get 30 minutes of fun activity – now grab a Green Tea and do this week’s research review.

Reference:
Nutr J. 2010 Mar 11;9(1):11. Efficacy of a meal replacement diet plan compared to a food-based diet plan after a period of weight loss and weight maintenance: a randomized controlled trial. Davis LM, Coleman C, Kiel J, Rampolla J, Hutchisen T, Ford L, Andersen WS, Hanlon-Mitola A.

NOTE: I do not endorse everyday shake-diets…

This study examined the effect of Medifast’s meal replacement program (MD) on weight loss and weight maintenance

90 obese adults were put into a 40 week study. For 16 weeks they were on a low-cal weight loss diet, and for 24 weeks they were on a weight maintenance diet.

One group consumed the Medifast shakes while the other group consumed the same number of calories with real food.

The Medifast shake group lost more weight after 16 weeks.

During the 24-week maintenance phase, they gained more back, but overall, they still down more pounds at the end of the 40 weeks.

There was no difference in satiety (feelings of fullness) observed between the two groups during the weight loss phase.

WHY: Calorie control. No other explanation. Therefore, plan your calories. It doesn’t matter how you eat them, just make sure you don’t eat more than you think.

I don’t like supplement shakes…make a whole food blender drink instead.

Wednesday

In workout B, you get my Jump & Chinup addiction programs…this is skill training that you’ll want to come back to and improve in the future.

You can watch those youtube videos here:

=> http://www.youtube.com/cbathletics

That explains everything.

TT Addiction Workout B

Jump Addiction – Choose one exercise. Goal is to increase your distance/height each week.

• 1-Leg Hop x 5 reps per side
• Long Jump x 3 reps
• Vertical Jump x 3 reps (do 3 vertical jumps and add up total height)

Chin-up Addiction – Do NOT go to failure in any set. Stop one to two reps short of failure. When you can do 3 sets of 10 for the exercise, move to the next in the sequence.

• Underhand Inverted Row
• Kneeling Reverse Grip Pulldown with 66% of your bodyweight weight
• Assisted Chinups
• 5-second Eccentric Chinups (6 reps only, not 10)
• Full Chinups
• Sternum Chinups
• L-Chinups

1A) Jump Addiction (Choose one from above)
No rest.
1B) Chin-up Addiction (Choose one from above)
Rest 1 minute before repeating 2 more times.

2A) Repeated Vertical Jump – 6 reps
No rest.
2B) Decline Pushup – 2 reps short of failure (2-0-1)
No rest.
2C) Lunge Jump – 6 reps per side
No rest.
2D) DB Chest Supported Row – 12 reps (2-0-1)
Rest 1 minute before repeating 1 more time.

3A) DB Reverse Lunge – 8 reps per side (2-0-1)
No rest.
3B) Military Press – 8 reps (2-0-1)
No rest.
3C) Stability Ball 1-Leg Ball Curl – 8 reps per side (1-0-1)
No rest.
3D) Stability Ball Pike – 10-15 reps (1-0-1)
Rest 1 minute before repeating 2 more times.

4) 10-meter Shuttle runs – Do 10 sprints of 24 seconds with 36 seconds of rest. Record total distance and try to beat that each week.

Thursday
Do 30 minutes of fun activity…

Challenge yourself!

Here are the TT Addiction Challenge Rules.

NOTE: A special thank you to Martin Rooney, world famous strength coach, for sharing his 3-Minute Pushup Challenge program in the April 2010 issue of Men’s Health magazine (page 46).

1)Rest whenever you want – but the clock keeps running.

2) You must do every repetition with perfect form.

3) Pace yourself however you’d like…Rooney says to take a 15-second break once you start to slow down after your first burst. Then take longer breaks as you get more tired. Do NOT go to total fatigue.

Rooney even provides these numbers for men in the push-up challenge. Below are the number of reps performed in 3 minutes and the category you fit in:

<55 reps = below average
55-74=ave
75-99 = good
100-110 = excellent
>111=extraordinary

4) You can apply the “burst-rest” strategy to every exercise in the challenge. NOTE: You will do 5-minutes of squats, not just 3 minutes.

5) In week 1, do only TWO minutes for each exercise. You need a practice round!

6) There is a scoring system, so not only will you be addicted to beating your total score, but you will also want to be your personal record in each of the 8 exercises.

7) Please let me know how you do!

Friday

My score was 706, as I’ll explain in a second…

TT Addiction Workout C

In week 1, do only TWO minutes for each exercise. You need a practice round! Do each exercise for the given time based on the Challenge Rules.

3-Minute Pushups
Rest 2 minutes.

5-Minute Squats
Rest 2 minutes.

3-Minute Pull-ups
Rest 2 minutes.

3-Minute Burpees
Rest 2 minutes.

3-Minute Bodyweight Rows
Rest 2 minutes.

3-Minute Walking Lunges
Rest 2 minutes.

3-Minute Stability Ball Plank
Rest 2 minutes.

5-Minute Kettlebell Swings (Men = 35lbs; Women = 18lbs)

Total Score
= Pushups + Squats + (2xPullups) + Burpees + Rows + Lunges + (Plank Seconds/2) + Swings

Example: I did 114 pushups, 165 squats, 30 pullups, 28 burpees, 47 rows, 74 lunges, 102 seconds ball plank, and 167 swings.

CB’s Score = 114+165+(2×30)+28+47+74+(102/2)+167
= 114+165+(60)+28+47+74+(51)+167
= 706

I know you can beat that!

Social Support Saturday!
30 minutes of fun activity…

“The ability to encourage others is one of life’s greatest assets.” Henry Ford

The more you help others, the more you will help yourself. Its that simple.

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

Here are 2 simple but powerful tips that will help your fat loss diet…

1) Do NOT use diet packs or diet soda (Coelho do vale, R., J Cons Res35:380, 2008). That research shows that diet products lead to decrease in self-control & eating more.

2) Large bowls increase intake by 31% (Wansink, B., et al. Am J Prev Med 31:240, 2006), therefore use small bowls & cutlery to control your calorie intake.

Again, simple but powerful.

Next week!
TT Workout – Redo a classic, the TT intermediate program – how to get more from it
Nutrition Research Review – Good news about nuts for health & fat loss
The Best of Tony Robbins & Jim Rohn