7-Day Guide: Nutrition Tip of the Week

Nutrition Tip

Summer, is technically over. But, it never hurts to lose a little more fat.

Especially when the unofficial fat-gaining period of the year is right around the corner. In fact, it starts on October 31st (and even earlier here in Canada because of our earlier Thanksgiving holiday).

So what better way to prepare for the holiday season than to start ingraining your healthy habits ASAP. Get used to the unlimited energy you have as a result of eating properly. Get rid of all obstacles to your exercise program. And build a support group that will help you get through the holidays without packing on even a single pound of fat.

Now for this week's guidelines...

Monday - During today's Turbulence Training workout, I want you to push hard in your workout and focus on feeling each muscle group that is emphasized in the exercise. For example, in a dumbbell row (DB Row), I wanted you to start the exercise by bringing your shoulder blade back, so that you work the rhomboid muscles, as well as your lats and posterior deltoids.

If you are a beginner having a hard time with the exercises, get a personal trainer for one session to take you through the exercises.

Tuesday - 30 minutes of activity. Sick of the treadmill? Do 10 minutes on 3 different exercise machines. Or combine your intervals/cardio with bodyweight exercises. You can do 15 minutes of bodyweight exercises (say 1-2 rounds of a circuit from Phase 2 in the 6-month manual) and then follow that up with 15 minutes of intervals or traditional cardio. Your heart and lungs will be given a great workout, and your legs will be happily exhausted.

Wednesday - TT workout. Do each exercise with a slower tempo, taking 4 seconds to lower the weight. This will make you a little bit weaker, but will be a different form of Turbulence to apply to your muscles. You don't need to do this every workout, but it is always helpful to use a variety of exercise techniques in your workouts.

Thursday - 30 minutes of exercise, anyway you want. After exercise, take another review of your nutrition. How are your lunches? Too much take out? Are you eating too much food, or simply the wrong kind of food? Log your intake on fitday.com to identify problems.

Friday - Another TT workout. Check your fiber intake and make sure you are meeting the recommended intake of the American Dietetic Association (25-35g per day). Clients get better results with higher fiber intakes.

Saturday - Get 30 minutes of exercise from a fun, non-gym workout. Check in with your social support group. Meet with them and have a fun exercise session.

Sunday - Plan, shop, and prepare, of course. Get 30 minutes of exercise, and don't forget to eat fish at least twice per week.

And at the grocery store, pick up some new, fiber-rich foods for your weekly meals (broccoli, almonds, and apples are three top-notch fiber sources).

Plan, and you will not fail,

CB

P.S. Have you read Dr. Mohr's Nutrition Guidelines yet?

I had to twist his arm to make him free up some time and I had to shell out a pretty penny for him to write this report. Between consulting with Gatorade, the Washington Redskins, and University of Louisville, Dr. Mohr is a very busy man.

But you get his advice at no cost. I could easily charge $27 for this report, if not more. (Heck that would still be less than 20 times what I paid for Dr. Mohr to put it together...).

But you get this report for nothing! The Turbulence Training Fat Loss Nutrition Guidelines e-book is a bonus for you available when you order one of these 4 Turbulence Training e-book packages:

1) Turbulence Training for Fat Loss
2) Turbulence Training for Women (full program)
3) The 6-Month Bodyweight Manual
4) The TT Membership