How would you describe your workouts?
Are you exercising or training?
What's the difference?
Exercise is what we should get every day of the week. Training, on the other hand, is what you should do 3 days per week. Those are the tough workouts directed at achieving a goal. If you have the right program design, you should only be able to "train" 3-4 days per week.
That's why it is called Turbulence Training.
On the other days of the week, you should stay active and get at least 30 minutes of activity.
So if you are stuck at a plateau, review your workouts to see if you are training with focus 3 days per week. Going through the motions won't help you change your body.
Now back to the guidelines...
Big week coming up for you this week, right? Going to lose another pound of fat, gain a little more muscle, and be more consistent with your nutrition? All that good stuff, right? Remember, take baby steps each day to healthier, lifelong habits.
Here's your guideline to stick to those goals...
Monday
TT Workout. Hit a personal best in a strength exercise. It could be lifting 5 more pounds in a pressing exercise, or doing one more chinup than usual.
Tuesday
30 minutes of activity. It's almost spring - at least on the calendar. So take it outside if you can. You'll feel so much better exercising in the outdoors than you will stuck inside on a treadmill. If work permits, take a big walk on your lunch hour.
Wednesday
TT Workout. Jump your intervals up to 40 seconds from 30, or up to 75 seconds from 60. This should be your toughest interval training workout of this 4-week phase - so give yourself an extra 30 seconds of recovery between intervals.
Thursday
30 minutes of activity. After, review your liquid calorie intake. Take note of how much alcohol, juice, soda, and other sweetened beverages you drink each week. Then make plans to reduce your liquid calorie intake. Substitute no-calorie beverages such as Green Tea or filtered water.
Friday
TT Workout. Try a new low-glycemic vegetable today such as squash, a yam, green beans, or spinach. The more vegetables you eat, the leaner you will get.
Saturday
30 minutes of activity. Re-read your TT manual to identify what has worked best for your fat loss results. Share your manual with a family member and help get them on track to better health as well.
Sunday
30 minutes of activity followed by your planning, shopping and preparing. Pick up extra vegetables at the grocery store and commit to trying a new lean protein source.
Less than 12 weeks to the first long weekend of the summer,
CB
P.S. Does spot reduction really work?
I was asked this on the TT Members forum. Seems there is some magazine articles suggesting this is true. So is this the big breakthrough we've been waiting for?
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