Ah yes, getting out of the ol’ comfort zone.

It is something everyone deals with and struggles to overcome.

But unless we get out of our comfort zone, the reality is that we won’t make breakthroughs in our lives, our fitness, or our fat loss.

You simply can’t coast through life if you want to get better.

And yes, this goes for me as well.

As you can see I’ve posted 5 photos to go along with this blog post. They are a series of photos that chronicle the destruction and burial of my dad’s barn and silo. It happened just the other week, and the end results is quite shocking (at least to someone like me, who has spent the last 35 years expecting them to be there).

These photos also serve a powerful purpose…they’re going to help introduce one of my “comfort zones” to you, and the truth about what I need to do to break FREE from my comfort zone, AND how this applies to helping YOU lose fat by getting YOU out of your comfort zone. Trust me, it will all make sense in a minute…

Photo 1 (above) - Here we go. Okay, so you have your giant backhoe, the remains of my father’s old barn, an 80-foot silo, and the house where I grew up in the background.

Photo 2 - Timberrrrrrrrrrrrrrrr.

I wish I would have been there, but I was traveling that weekend…I still remember as an 8 year old kid, my old man climbing up ladder on the outside of that silo, no safety gear on, all 80 feet of the way to the top, and then turning to look down and wave to me. He sure was crazy.

Photo 3 – Every boy’s dream. Operating a big wrecking ball and absolutely destroying something. That guy has a pretty cool job.

The entire process lasted about 8 hours. And when they were done, it was almost as if they had performed a magic trick.

“Watch me make this silo disappear right before your very eyes!”

Photo 4 - Crush, crush, crush. Bury, bury, bury.

Photo 5 (left) - And then there was nothing.

Makes you think for a second…the very things you have spent your entire life building can be blasted to smithereens in seconds, minutes, hours.

And the world rolls on without you.

Pretty crazy, huh?

Okay, enough of the metaphysical stuff. Let’s move on to the point…the truth about getting out of your comfort zone,  attacking new challenges, and achieving incredible results.

And the fact is, EVERYONE has their comfort zones.

Mine is my parent’s house. I still go there a lot to retreat from the big city and all the travel. I sleep in the giant bed as I did when I was 12. I get my mom to make my meals and even do my laundry while I play with my dog, goof off, workout, and ride around town on my bike. Just like I did 18 years ago.

These habits are all just a part of my BIGGER comfort zone of refusing to grow up.

But I have some big goals that call for a “bigger me”.

My goal for the next 10 years is to help ONE MILLION people – just like YOU – to transform their bodies and their lives.

And I’m not going to get that done by “being a kid” and shirking massive responsibility.

And yes, it’s true, we’re doing awesome right now. We get 100-150 people in each of the 3 TT Transformation contests I run every year, but I want to do more and help more people.

So I need to build a team. I need to create systems. I need to convince large corporations and insurance companies that my fat loss system can help their employees while saving the company money.

But that’s not going to happen if I don’t change.

So what’s stopping me from changing? And more importantly, what’s stopping YOU from changing?

The saying goes of course, that “people fear change”.

But that’s not completely accurate. After all, if I gave you $1,000,000 dollars, you wouldn’t be scared of that life change, right? Of course not. In fact, we embrace positive change.

What we really fear is NEGATIVE change.

I know my goal requires getting out of my “teenage kid comfort zone”. It requires meetings with my team (see the awesome TT Team in the photo below). It requires serious conversations with adults (one thing I’ve tried to avoid my entire life). And it requires “cold-selling” my system to executives who have never heard about me. These aren’t my favorite things in the world, but the BOTTOM LINE is that if I want to reach my goal then I MUST change.

For you and your fat loss journey, giving up some of your favorite TV shows and foods to do your TT workouts and stick to your Simple Nutrition fat loss plan will require changes that feel negative at first (until you start noticing more energy and looser pants  within a few days).

You need to look at what you might think are negative changes, and reframe them as positive changes to your lifestyle.

You have to focus on the dramatic increases in energy you’ll have from exercising just a few minutes each day. You’ll need to have gratitude for the new friends you make in your fitness social support groups, both online and offline. And you’ll need to appreciate how energetic you feel after lunch thanks to your new nutrition plan.

Trust me, there will still be a time and a place in your life to slip back into your comfort zone to enjoy your favorite foods and relax with your favorite TV show or a movie. Just like I will always be able to find some comfort zone time each month to do “kid stuff” and avoid responsibility for a bit.

But if we want to make those big changes in our lives, then we need to break free from our comfort zones. We need to challenge ourselves. And we need increase the organization, planning, preparation, and action-taking in our lives.

If we do this consistently, we will develop new, stronger habits that will allow us to reach our goals. Yours of transformation, and mine of helping people just like you to transform.

We’re in this together.

We’ll start by…

1) Setting deadlines for our new behaviors. You have the 9th TT Transformation Contest dates, and I have a deadline for my Turbulence Training Personal Trainer Certification (that’s part of the One Million Transformations plan…to get other TT Trainers out there helping hundreds and thousands of clients in their cities).

2) Making small changes every day. For you, that means eating more fruits and vegetables and doing more exercise today than yesterday. And for me, that means spending 30 minutes, 60 minutes, and eventually more and more time creating the certification and videos. We’ll both keep going till we have “Mission Accomplished”!

3) We will prepare for those days when we feel like doing the opposite of what we should be doing. You’ll be ready with healthy snacks for days when you feel like going to Dunkin’ Donuts, and I’ll be prepared with a checklist of tasks to  complete when I feel like skipping work and going to the lake with ol’ Bally the Dog.

You can do it. You can break free from your comfort zone.

If you believe in yourself as much as I believe in you, you will succeed beyond your wildest dreams.

It may not be easy, but you can AND will do it. I’ll be right there with you every step of the way.

Let us do this,

Craig Ballantyne, CSCS, MS
Creator, Turbulence Training Transformation Contest

Let the games begin! Turbulence Training Transformation Contest #9 has started!

=> Click here for the rules and info on how to submit your entry

Remember, there are both 6-week and 12-week contests. You can enter both. And you don’t have to be a TT member to join…anyone can enter! However, I will say that most winners tend to use the Turbulence Training forum for social support.

In this week’s fat loss guide, we discuss the perfect TT workout, the transformation mindset, and muscle-building research…

=> Click here to listen to the call

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

Monday – Sept 6th

Transformation Tip of the Week sponsored by my motivational quotes website:

You must have a clear and concise personal philosophy about what you are willing to do and not willing to do. You must be clear in your own mind about your goals. You must know what you are willing to do to succeed. And you must have a clear understanding about the consequences of your actions. When you have this clear foundation for your behaviors, then you will have a blueprint for success.

Next…in our workout section, let’s review the “perfect workout template” I told you about last week. Here’s one of my programs that fits the plan.

TT Hardcore 2K10 Workout A

Start with the total-body mobility warm-up:
1) Bodyweight Squat – 10 reps
2) Leg Swing – 12 reps per side
3) Lateral Lunge – 6 reps per side
4) Prone Stick-up – 8 reps
5) Close-Grip Pushup – 10 reps
6) 1-Leg RDL – 8 reps per side
7) Psoas Stretch – 30 second hold per side
8] Chest Stretch – 30 second hold per side

Follow that with Specific Warm-up Sets
Do one set of 1A and do 1 jump.
Do one set of 1B with 50% of the regular weight and do 5 reps.
Do one set of 1C with 50% of the regular weight and do 5 reps per side.
Do one set of 2A and do 1-2 pullups.
Rest 1 minute and move on to the first circuit.

Then move into the metabolic resistance training.
1A) Vertical Jump – 3 reps (1-0-X)
1B) DB Chest Press – 8 reps (3-0-1)
1C) DB Reverse Lunge – 8 reps per side (2-0-1)
1D) Stability Ball Plank – 45 second hold
Rest 1 minute before repeating 2 more times for a total of 3 circuits.

2A) Pull-up – 2 reps short of failure (3-0-1)
2B) Dips – 2 reps short of failure (2-0-1)
2C) DB Row – 12 reps per side (2-0-1)
2D) Cross-Body Mountain Climber – 10 reps per side (1-0-1)
2E) DB Rear Deltoid Raise – 10 reps (2-0-1)
Rest 1 minute before repeating 2 more times for a total of 3 circuits.

Finish with Interval Training (You can also wait and do this on Day 2 instead.)
5-minute warm-up.
24 second interval at 8/10 or 9/10 intensity level.
36 second recovery at 3/10 intensity level.
In week 1, repeat 5 more times for a total of 6 intervals.
In week 2, repeat 7 more times for a total of 8 intervals.
In week 3, repeat 9 more times for a total of 10 intervals.
In week 4, repeat 11 more times for a total of 12 intervals.
5-minute cool-down.

BTW, that is an ADVANCED workout. If you are a beginner, try this Beginner Workout.

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

Reference:
Resistance exercise volume affects myofibrillar protein synthesis and anabolic signalling molecule phosphorylation in young men

This study was completed by my former colleagues at McMaster University, and lead by TT user, Dr. Stuart Phillips. It addressed the age-old debate about whether one-set of resistance training was better than 3 sets of resistance training. Only this time, the study was done with advanced scientific measurements.

The study went like this:

• 8 young men performed two separate workouts.
• In one workout, they did ONE set to failure (at 70% 1RM) of unilateral leg extensions.
• In the other workout, they did THREE sets to failure (at 70% 1RM) of unilateral leg extensions.
• Muscle biopsies were taken at training, 5 hours after training, 24 hours after training, and 29 hours after training.
• A protein shake was given after training, and they ate their regular meals for the rest of the day. However, the 24 hour biopsy was taken while fasted. Also, the training was done while fasted. (By fasted, that means not having eaten since the night before.)
• The muscle biopsies were studies for levels of muscle protein synthesis using molecular biology.

The results:

The ONE set to failure increased muscle protein synthesis (MPS) at the 5 hour mark, but had returned to resting levels after 29 hours.

The THREE sets to failure increased MPS significantly higher than the ONE set group and MPS stayed elevated for 29 hours.

The researchers conclude…

“These data suggest that 3SET of resistance exercise is more anabolic than 1SET and may lead to greater increases in myofibrillar protein accretion over time.”

CB’s thoughts…

Of course, many factors go into play here, but this tends to be in line with the thinking of most strength coaches.

The application for you:

If you want to build muscle, do more volume (i.e. 3 sets).

If you don’t want to build muscle, do less volume (i.e. one set).

Wednesday

Let’s review the 3 most Over-rated abs exercises I’ve covered on this blog. I call these over-rated because they give “okay” results but have a big downside (low back injury risk). So avoid:

1) Situps
2) V-ups
3) Flutter kicks

Thursday

Do 30 minutes of fun activity…and now let’s review this week’s Facebook Fitness Question of the Week from the Turbulence Training Fanpage.

Q: I’ve lost some fat but now I’m struggling. I don’t think I could ever look like the Transformation finalists!

Answer:
First, be happy with your results. Progress has been made.

Second, if you get a chance, take a quick review of our Transformation Contest entries…you’ll notice that for most of our biggest success, this was NOT their first attempt. It was their second, third, fourth or 21st attempt at trying to transform.

Its just like how someone doesn’t quit smoking without difficulty on their first try. It’s like a how a child doesn’t just hop on a bike and start cruising around the first day they get it. There will be stumbles and stops and starts, but you’re not going to quit right? No way, you’re going to come back stronger than ever in round two. Looking forward to your success!

Friday

Here are the 3 top tips I wrote down from the September 2010 issue of Men’s Health magazine:

1) Research shows the best stability ball exercise for your abs is the ab rollout
2) People eat 35 percent less when family style meals are served away from the table
3) Stretch on off days, 12 hours after you wakeup

Social Support Saturday!
30 minutes of fun activity…

Go for a walk and listen to this Bill Phillips interview on Transformation Success Stories.

And check out Bill’s website to sign up for his daily text messages. Here’s one he sent last week.

“Please remember to not be too hard on yourself. None of us are going to live a perfectly healthy life. Focus on progress not perfection, always.”

…You can sign up to get these daily texts for free from www.Transformation.com

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

Here are 5 tips that will help you prepare to avoid night-eating:

1) Develop routines and rituals that end the feeding frenzy (keep your hands busy with knitting or crossword puzzles)

2) Set up rules, such as no eating after 8pm

3) Get out of house when a craving attacks

4)Go for a walk

5) Chew gum/brush teeth – again, do anything to end the feeding frenzy

Next week!
TT Workout – Old school bodyweight
Research Review –  Why French women don’t get fat …and Attitudes toward obese people
Nutrition – Healthy eating on the cheap

Hey, I just wanted to drop you a note to clarify something…

…something you probably didn’t realize was true…

…and that is this:

You probably don’t understand how powerful of an effect your transformation is having on people you’ve never met…on people in far off countries who have been telling themselves for months and years that “they can’t do it”.

But then they see your results.

They see you, a mom with 3 kids and a full-time job and they see the changes you have made…

Or they see you, a full time dad with no social support from friends or family, and they see your results…

Or they see you, a woman with every obstacle in her way – from genetics to lack of time to dietary struggles – and they see your changes…

Or they see you, a guy who had previously left himself go for 5, 10, 15, or even 20 years before finally saying that “Enough is enough”…and then they see your results…

AND THEN THEY REALIZE THAT THEY CAN DO IT TOO

So you don’t understand…

You are helping THOUSANDS – literally thousands – of men and women just like you who are out there struggling with weight and you are helping them with the motivation, courage, inspiration and knowledge that they need to help them change their lives.

But I’m worried that you didn’t know this…

and so I just wanted to make sure you knew.

You are changing lives. Every day.

It’s amazing.

From Catherine and Robyn, two of our legendary Transformation pioneers, to Naomi and Charles and Ion and Deena and EVERYONE who entered the most recent contest…

You are now ROCKSTAR SUPERSTARS in the eyes of people from Vancouver to Sydney, from New York to Dubai, from London to Buenes Aires, and from Toronto to Thailand.

And I want to thank you for that.

I mean I can’t thank you enough. And that is no exaggeration.

So isn’t it cool now that you know this now?

I hope you feel as good as I do, knowing that your stories of triumphs and tribulations are not just there to show the world how powerful YOU are, but to show the world and all TT readers how powerful THEY can be too.

Thank you.

You rock.

Craig

Just finished up an interview with Bill Phillips about his new book, “Transformation”. It’s incredible, and I was really lucky to get a connection to Bill from a friend.

Here’s the link to listen to the replay for free:

=> Click here to listen to the Bill Phillips interview

We cover everything from his current workouts and diet to his top motivation tips!

And I guarantee you’ve never heard a Bill Phillips interview like this before. Download it today and use it for transformation inspiration.

What question would you have asked Bill if you were on the phone with him?

Let me know in the comments section below what question would you have asked him…

Here are the 10 questions I asked Bill on the call…

1) Your book’s subtitle is “the mindset you need, the body you want, the life you deserve”…let’s start with the Motivation mindset and the power of the positive mindset. Tell us why that is so important that you listed it first.

2) In the success stories profiled in the book, there always seems to be a “turning point”. Based on your research and experience, what insights do you have on these…what is it that tends to cause someone to decide to change and make their transformation? Do they just wake up and have a “moment”? Is the turning point more psychological than physical?

3) Your story with your friend Marty shows it is never too late to change, but still some folks might be skeptical…what advice can you give them? And what’s your advice to those who might be thinking, “those folks can do it, but I can’t”?

4) Once someone has decided to change, what advice can you give them on getting started, overcoming unhealthy habits, and putting new habits into place? How many things can people change at once and still have a good chance to succeed?

5) Tell us more about your goal to take America from worst to first?

6) Tell us about the Transformation.com community – and the role of online social support in changing the health and fitness level of America (not to mention the world).  Does Transformation.com also inspire offline transformation communities?

7) Tell us about the Transformation.com community – and the role of online social support in changing the health and fitness level of America (not to mention the world). Does Transformation.com also inspire offline transformation communities?

8] I see you are starting to run marathons. How have your fitness and nutrition views changed in the past 10 years since Body For Life?

9) Later in your book you discuss a really cool topic…that of finding happiness…Tell us why you included that and one cool action step that listeners can take to bring more happiness into their own lives?

10) And finally, congratulations on your success with the new book and the website, Transformation.com. What is next for Bill Phillips?

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

That’s it. Listen to the interview to hear Bill’s replies…

=> Click here to listen to the Bill Phillips interview

Enjoy!

And make sure to post the question you would have asked Bill…just enter that below in the comments area.

To your success,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training