05
Dec '09
Fusion Fat Loss
Spent a couple of days in Chicago last week and now off to NYC for my annual holiday visit where I travel to The Renegade Gym to train with Jay Ferruggia in Jersey and then we head into the city for a big night out.
Hardcore workout details coming later this week…Jay is promising a serious workout environment at his group training gym. Should be great times…just like this week’s weight loss workout.
And there’s lots of nutrition tips this week and a weight loss workout…
Click here to listen to the call
Last week of Contest #6, and big news: Contest #7 starts RIGHT AFTER Christmas.
So big contest updates next call…
Monday – December 7
Transformation Tip of the Week: “Success Leaves Clues”
I modified this quote from Robert Allen…
“Learn from those who have already paved the path to fat loss, who have generated grand ideas, laid out the vision, assembled a plan, and fought the adversities that lay ahead of any great fat loss success story. Learn from those who have dropped the success clues along the way.” – Robert Allen
Workout A – TT Fusion 2K9
Superset #1
1A) Squat or 1-Leg Squat – 8 reps (3-0-1)
No rest.
1B) Decline Pushups – Max-1 (1-0-1)
Rest 1 minute before repeating 2 more times for a total of 3 supersets.
Superset #2
2A) DB Bulgarian Split Squat – 8 reps (2-1-1)
No rest.
2B) Stability Ball Rollout – 10 (3-0-1)
Rest 1 minute before repeating 2 more times for a total of 3 supersets.
Superset #3
3A) Stability Ball Leg Curl – 15 reps (2-0-1)
No rest.
3B) DB Row High Reps – 15-25 reps (2-0-1)
Rest 1 minute before repeating 2 more times for a total of 3 supersets.
Interval Training Workout A 
Tuesday
30 minutes of fun activity…and consider this snack idea if you need to curb your appetite before a big party. Research shows that consuming soup before a meal reduces calorie intake.
Wednesday
Workout Tip of the Day:
The Dec 2009 issue of Men’s Health magazine reported that, “Beginners who get trainers get stronger than beginners who workout by themselves.”
In the past I’ve also read research that found subjects will lose more fat if they have to report to a health professional…so I suggest asking for a trainer for Christmas.
Superset #1
***1A) Hang Clean or Shrug – 6 reps or 10 reps (1-0-X or 2-0-1)
No rest.
1B) DB Chest Press – 8 reps (2-0-1)
Rest 1 minute before repeating 2 more times for a total of 3 supersets.
Superset #2
2A) DB RDL or Reverse Lunge – 8 reps or 8 reps per side (3-0-1 or 2-0-1)
No rest.
2B) Spiderman Pushup – 8 reps per side (2-0-1)
Rest 1 minute before repeating 2 more times for a total of 3 supersets.
Superset #3
Dumbbell Forward Lunge – 8 reps per side (2-0-1)
Rest 30 seconds and repeat 2 more times.
Interval workout B
Thursday
30 minutes of fun activity…and now for more nutrition tips to go with your weight loss workout…
First, if you are a vegetarian or interested in reducing your meat intake, check out these: Vegetarian recipes from Kardena Pauza
On the other hand, if you want to eat meat, check out www.Eatwild.com to find links to grass fed and organic meat/dairy farmers in your state.
Friday
Injury tip of the week:
The Journal of Athletic Training says the best ice pack is a combo of ice and water (20 minutes) – conducts thermal energy best and conforms to body better
Workout C – Fusion 2K9 – Click here for the full program
Superset #1
1A) Jumps – 6 reps (1-0-X)
No rest.
1B) Military Press or 1-Arm DB Shoulder Press – 8 reps (2-0-1)
Rest 1 minute before repeating 2 more times for a total of 3 supersets.
Superset #2
2A) Split Lunge Jump – 6 reps per side (X-0-X)
No rest.
2B) Chin-up with Knee-up – 8 reps (3-0-1)
Rest 1 minute before repeating 2 more times for a total of 3 supersets.
Superset #3
3A) KB Swing or DB Swing – 20 reps (1-0-1)
No rest.
3B) Elevated Pushup – 8 reps per side (2-0-1)
Rest 1 minute before repeating 2 more times for a total of 3 supersets.
Bodyweight Intervals
4A) Bodyweight Squats – 20 seconds on, 10 seconds rest (Repeat 8 times)
4B) Pushups – 20 seconds on, 10 seconds rest (Repeat 4 times)
4C) Bodyweight Squats – 20 seconds on, 10 seconds rest (Repeat 8 times)
Social Support Saturday!
30 minutes of fun activity, and remember, everyone can make time for exercise, no matter how busy you are.
And here’s another tip from Men’s Health magazine…they reported on a study where researcher A. Koch found that just 12 minutes of kettlebell workouts can increase cardiovascular fitness.
Click here for more kettlebell workout tips
And ask Santa for a kettlebell from DragonDoor.com or MonkeyBarGym.com
Sunday – Plan, Shop & Prepare
30 minutes activity – do something fun with the family – and then plan, shop, & prepare.
Now for all those folks who want to know how to calculate their calorie intake…here’s a formula from Men’s Health nutrition expert, Alan Aragon.
NOTE: Not sure if this applies 100% for women – but I think so…
Alan Aragon’s goal calorie calculator:
You’ll need:
a) Your goal weight in pounds
b) The number of hours you workout per week
For example, let’s say we want to be 180 pounds and we exercise 3 hours per week…
Daily Calories = Goal weight x (workout hours per week + 9.5)
Thererfore…
Daily Calories = 180 x (3 + 9.5)
Daily Calories = 2250
Protein = goal weight
Fat = half goal weight
Carbs = [Daily calories – (protein calories + fat calories)]/4
Therefore…
Protein = 180g
Fat = 90g
Carbs = 180g
Cool!
Also, Alan said it “doesn’t matter if you eat 6 or 3 meals per day”…so don’t get too worried about frequency, just focus on the calorie calculator numbers.
Next week! 
Weight Loss Workout – TT Fusion Fat Loss 2K6
Nutrition – Protein research & supplement suggestions
Stay strong and keep transforming,
Craig Ballantyne, CSCS, MS
PS – Use TT Fusion 2K9 to burst through a fat loss plateau today!
Comments on Fusion Fat Loss »
I really like that calorie equation – simple, easy to use, and focuses on where you want to go instead of where you are (too many calorie equations worry about adjusting where you’re at currently…which is fine, but if you’re way overweight, then you juts might need a drastic change!). I also like that Aragon (who had an awesome article over at Lyle McDonald’s blog on using chocolate milk as a post-workout drink) debunks the whole “6 meals/day” thing – I think that ends up getting more people in trouble than anything, b/c they end up eating too much at each meal, thus resulting in eating 6 semi-normal sized meals/day instead of 6 small ones…
Wiggy
http://www.workingclasscardioworkout.com
http://www.workingclassfitness.com
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Craig Ballantyne Reply:
December 5th, 2009 at 7:40 pm
Great point Matt, some folks get confused by the 6 “meals” recommendation.
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Alan Aragon’s calorie calculator seems to work OK for me. I came up with 1410 calories based on three 45 minutes TT (with the intervals) per week and 120 pounds goal weight. On an eating plan of 1400 calories, I lost a bit more than 1/2 pound a week during TT6, a reasonable rate of weight loss for a 64-year old 5′3″ female with a starting weight of 136.4 pounds.
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Craig Ballantyne Reply:
December 5th, 2009 at 7:40 pm
Great stuff K!
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Craig
In your example what does the /4 mean?
Carbs = [Daily calories – (protein calories + fat calories)]/4
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Randy Reply:
December 6th, 2009 at 3:46 pm
If no one has answered your question, it means divide by 4.
as in 2000/4=500.
I didn’t check Craig’s math so I’m hoping he’s right regarding the number he said.
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Gina Reply:
December 7th, 2009 at 6:18 pm
You are dividing by 4 b/c each gram of carbohydrate is 4 calories. You have to find out the calories you have left after subracting you protein and fat, then divide those calories left by 4 to get the grams of carbs you need. It’s a great equation, and works perfectly for me!
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Craig Ballantyne Reply:
December 7th, 2009 at 7:56 pm
Great stuff Gina!
, I want to know how it will change my life, the lives of your loved ones, how you would be and live differently… think beyond yourself. Basically reasons that are going to make it really hard for me to LOL
baharudeen personal Trainer
December 6, 2009
I am a personal trainer from kuwait and I would definitely use your with my clients as I have already incorporated plenty of the 6 Pack Quest training with clients with great results.
You rock dude… Have a great day man.
thanks
baharudeen CFT-I.S.S.A
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1)Is Is the goal weight, your overall weight or lean body mass pounds?
2)Does total workout hours include cardio or just weight workouts?
I haven’t calculated mine numbers yet but will base the numbers on your response.
thanks!!
Jami
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i want to be 125 pounds… i put in 3 hours of workouts
125 times 3 + 9.5 =384.5
What am i meant to be eating? thats nothing!?
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Craig Ballantyne Reply:
December 6th, 2009 at 11:17 pm
125 x (3+9.5)
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remember the rule: parenthesis gets done FIRST! Add the 3 plus 9.5 BEFORE multiplying by 125 (that’s 12.5 times 125)
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What about the distribution of carbs, protein and fat through out the day. Is it just evenly spread out over each meal? In other words, it appears that you do not have to worry with nutrient timing, correct?
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15 reps (2-0-1) Please explain what is meant by 2-0-1
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Per Reply:
December 7th, 2009 at 1:45 pm
This seems to be a quite common question Craig, do you have it on a FAQ somewhere?
Tom: It means, take 2 seconds to “let go” of the weight or in the movement, 0 seconds pause before using 1 second to flex your muscles/get back to starting position.
Chins: 2 second to lower yourself, 0 seconds rest in the bottom, 1 second to get back up.
Bench press: 2 seconds to lower the bar, 0 seconds rest in the bottom, 1 second to press back up.
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I don’t think you hve the carb ratio correct….I tried it using your equation and it didn’t come out to 180….could you give this to us again?
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I’m not sure if the carb calculation is correct.
When I work it out using the exact same figures as you have used, I get 495g Carbs.
2250 – (180+90) / 4
= 1980 / 4
= 495g
Am I missing something? I don’t know how you got to 180g carbs.
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Craig Ballantyne Reply:
December 7th, 2009 at 1:44 pm
you are subtracting grams, not calories. you should be subtracting calories.
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Craig,
I am confused about the calorie intake here.
So for 180 pounds 2250 is enough?
According do Vince Delmonte calculator here:
http://www.vincedelmontefitness.com/vince_calc.html
you need much much more?
So who is telling the truth here?
thx
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Yes, this sounds low compared to typical BMR calculations- I weigh slightly over 180 and my caloric needs for maintenance at this weight are around 3000 calories with the kind of exercise described above (according to most typical BMR calculators, at least).
I typically don’t eat that much however, more often falling into the 2200-2400 cal range as above. I haven’t really changed weight much for awhile so maybe the formula does make sense.
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would this formula work for building muscles ?
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Craig Ballantyne Reply:
December 8th, 2009 at 1:52 pm
No, it is a fat loss formula.
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You don’t need to do the formula to figure out carbs. Just take the same amount of carbs as you do protein. The math will always equal out.
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In order to use the formula correctly, you need to know that 1 gram of protein =4 calories; 1 gram of carbohydrates=4 calories; 1 gram of fat=9 calories. Therefore multiply the grams by the appropriate caloric factor in order to get the correct ratios of protein/carbohydrate/fat.
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i do the TT workouts as frequently as i can, but being a very busy single working mother of two young children, with a stressful job, i am lately finding it very difficult to keep on track, and up my weight. i do the weights 3 times a week, with the stomach exercises, and i also do as much cardio as i can( totalling 3 hard hours of cardio)but i seem to have put weight on rather than lost it. is this beacuse i do less cardio than i have ever done? i was anorexic in my late teens and early 20’s, would this have affected my ability to maintain a normal weight, and put weight on easily?
also, when doing the tt workouts, i seem to end up with a very painful hamstring in my left leg. am i doing something wrong? ( i also run outside and on a treadmill, and cycle).
i hope somebody can give me a bit of advise, and re motivate me, put me on the right track or something, as i am losing the will to train, and now do it more as a compulsion to push myself hard, rather than because i am seeing results.
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Craig Ballantyne Reply:
December 11th, 2009 at 11:43 pm
Hi Tracey, I would decrease the cardio. It does not seem to help and it probably injures you. You need to see a health pro for your leg.
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