12
Jun '09
Meathead Fat Loss!
Another classic Meatheads program for review this week…although this workout is for fat loss. Let’s get our 7-day fat burning guide started…I’m pumped for this one!
Click here to listen to the TT Meatheads coaching call
Monday – Transformation Tip of the Week
I’m giving you a Double Shot today.
First, let’s get you back on track when you fall of the wagon.
If you fall off the wagon, cut your losses, dont worry about it, and get right back on track. Immediately. Its minor damage that can be dealt with.
Second, don’t procrastinate.
Do it now. It doesn’t matter if you are thinking about cleaning out your pantry, finally starting to exercise, taking care of a long-overdue chore around the house, or re-connecting with a loved one, STOP procrastinating and DO IT now!
And now…this week’s program review comes from Turbulence Training Fat Loss for Reformed Meatheads.
Now we’re having a bit of fun with the name of this program, but here’s the story…a former client from over 10 years (see picture on right) became bodybuilder meathead in the early 2000’s, but he’s now back doing TT…
I originally created the Meathead Muscle-building programs for him, but then in January he wanted a 3-day per week Meathead Fat Loss program, and here’s what he got…
Workout A – TT Fat Loss for Reformed Meatheads
Superset #1
1A) DB Incline Press
No rest.
1B) DB Row
Rest 1 minute before repeating 2 more times for a total of 3 supersets.
Superset #2
2A) Pull-up – Max reps
No rest.
2B) Dips – Max reps
Rest 1 minute before repeating 2 more times for a total of 3 supersets.
OPTIONAL Superset #3
3A) DB Triceps Extension
No rest.
3B) Barbell Curls
Rest 1 minute before repeating 3 more times for a total of 4 supersets.
Bodyweight Intervals
Vertical Jumps – 10 reps
Rest 10 seconds
Repeat 3 more times for a total of 4 rounds.
Tuesday
Do 30 minutes of fun activity…here are a bunch of options…
- Walking
- Jogging
- Playing any kind of sport
- Swimming
- Kayaking
- Yoga
- Bicycling
- Hiking
- Gardening (you’d be surprised lol)
- Surfing (If you are close to a beach)
- Frisbee
- Playing tag (If you still enjoy acting like a kid once in a while)
- Wrestling
- Jump rope
Wednesday
This workout will convert even the most hardcore bodybuilders…
Workout B – TT Fat Loss for Reformed Meatheads
Superset #1
1A) Barbell Squat – 12 reps (3-0-1) – with last set drop-set at 50-75%
No rest.
1B) Stability Ball Rollout or Ab Wheel – 10 reps (3-0-1)
Rest 1 minute before repeating 2 more times for a total of 3 supersets.
Superset #2
2A) DB RDL – 12 reps (3-0-1)
No rest.
2B) Stability Ball Jackknife – 12 reps (2-0-1)
Rest 1 minute before repeating 2 more times for a total of 3 supersets.
Superset #3
3A) Barbell Forward Lunge – 8 reps per side (2-0-1) 
No rest.
3B) 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.
Bodyweight Intervals
Burpees – 10 reps
Rest 30 seconds
Repeat 3 more times for a total of 4 rounds.
Thursday
Another 30 minutes of fun activity.
And time to answer a quick interval question…
Q: What machine is best for intervals?
Answer:
I know the treadmill is best…and then I think the bike is second, and elliptical third. Rower is fine too.
Here’s a video with more info on the proper rest intervals that we talked about last week.
Friday
What a way to end the week with the intense meathead workout…
Workout C – TT Fat Loss for Reformed Meatheads
Superset #1
1A) Deadlift – Use perfect form, no straps, double overhand grip.
Rest 1 minute.
1B) DB Chest Press
Rest 2 minutes before repeating 2 more times for a total of 3 supersets.
Superset #2
2A) Military Press
No rest.
2B) Inverted Row
Rest 1 minute before repeating 2 more times for a total of 3 supersets.
OPTIONAL
3-Minute Arms (Click here for 3-Minute Arms)
6-Minute Abs (Click here for 6-Minute Abs)
Bodyweight Squat Intervals
20 seconds of bodyweight squats
10 second hold in bottom position of squat
Repeat for 8 rounds.
Social Support Saturday!
Never give up telling yourself you can do it. Stay strong. Stay positive. Stay in the zone.
Sunday – Plan, Shop & Prepare
Do your 30 minutes of activity and then plan, shop, & prepare.
And try something new in your nutrition this week.
Recently, I’ve been trying…
- Hemp beverage (more protein per serving than almond milk but notta so good)
- New versions of mixed nuts/fruit
- A spelt flour vege patty (to make as a snack while watching the NBA finals)
- Spelt flour linguine
- Quinoa
Hope you enjoyed the TT Meathead program…
Click here for the Meathead workout manual, exercise descriptions, and photos
Stay strong,
Craig Ballantyne, CSCS, MS 
PS – Coming Next week!
- Phase 1 of 6 month BW manual
- Vegetarian Diet Tips from my trip to California with Kardena Pauza
- Eating on the road trips when you are vegetarian/vegan
Comments on Meathead Fat Loss! »
Might have to give this reformed Meatheads workout a try Craig…as I’m a reformed Meathead myself. Kinda funny once high school ends and you stop playing sports…you just want to get huge for some reason! Keep up the good work man!
[Reply to this]
Craig,
How was your first experience with quinoa?
Scott
[Reply to this]
Great Workouts Craig. Supersets are a great way to keep the meathead philosphy in check and those body weight circuits look like a doozy after those exercises. How do you feel about the step mill for interval training?
[Reply to this]
I like this workout, but I have no access at home to a bar for pull-ups or inverted rows. Have you got a best-fit suggestion for each of those above to replace those exercises?
[Reply to this]
Sorry, listening to the call and had to drop in another point here: spelt is not gluten-free, it is not wheat and people with a wheat allergy may be able to tolerate spelt, but people with a gluten-allergy/intolerance should avoid it. Quinoa, on the other hand, fabulously gluten-free and good in ever so many dishes! I like mine with zucchini, summer squash, cherry tomatoes, and feta.
[Reply to this]
Hi Dave, don’t know Craig’s view on the step machine, but my Uncle’s knee surgeon said it was his best money making tool. Just thought to share that with you.
Cheers,
Robyn
[Reply to this]
You’ve done it again Craig with a killer of a workout,,, great!!! BTW, If you do like quinoa you’ll probably like millet as well. I usually have about equal parts together,,, tastes quite like rice of a creamy texture. For a savory flavor I use Braggs Aminos. For desert, or even breakfast, try adding a pinch of stevia, (and even a serving of egg white protein powder-80% Protein, ) when it’s hot, then when it cools just slightly, pick and choose to your liking of almonds, walnuts, pecans, cashews, bananas, carob, berries, cinnamon, nutmeg,and almond milk. Absolutely delicious & healthy.
Thanks for this post.
Here’s to Reformed Meatheads
Robyn.
[Reply to this]
Melisa, thanks for posting that info about the quinoa being gluten free, and for the recipe tip… sounds delicious.
Cheers,
Robyn.
[Reply to this]
Looks like a good one, Craig…I think I need to “reform” my thinking as well.
Andy
[Reply to this]
I am feeling weakness after the work-out what should I add more
to control my weakness…………..after workout
[Reply to this]
if you have a loft place a bar in the opening for pull ups,
a bar across two sturdy chairs will do for inverted rows
[Reply to this]
Just a quick comment – I love that side plank with dumbbell raise. More challenging that it looks!
[Reply to this]
For vegan protein another good source is Brewer’s yeast or nutritional yeast. This varies from 16-40 gram of protein per 100g of weight. Even the low protein strains are 33% protein by calories. It makes a very tasty seasoning for various dishes popcorn, grains, salads try it out and see what flavours it works well with. It is a big odd to eat straight.
[Reply to this]
Thanks missrobyn007 – I’ll be sure to steer clear of the stepper and knee surgeons =)
[Reply to this]
Just watched the video “What machine is best for intervals?”. I took particular interest in the video not necessarily for myself but because I have a very close relative who is older (63 I think) and wants to start exercising to lose some weight. She is thinking about getting a treadmill. I do not necessarily think this would be a good idea as they can be dangerous. She also has some back pain here and there. In your opinion would the bike still be a good option in this case, or would an elliptical be even better?
[Reply to this]
Craig Ballantyne Reply:
August 25th, 2009 at 10:30 am
Hi Jules, that is something she’ll need to ask her doctor. Thanks!
[Reply to this]