Monday, January 26, 2009

Quickie Fat Loss Workouts Guide

Time for a quickie fat loss workouts guide to your next 7 days of fat burning. This fat burning call is going up a little early because I'm heading "off the grid" for the next few days on a trip down to Baja, Mexico.

But I've left you some quickie fat loss secrets to help you get lean and burn fat while I'm gone!

=> Click here to listen to the quickie workouts coaching call

Or read the tips below...

Monday – Feb 2nd
In this week's transformation recommendation, I want you to create a Vision board or Poster board with visual representations of your goals on it. I also want you to write down your goals as well. Then make a committment to review your vision board and goals on a regular basis.

Now it's time to explore Workout A of TT2K6

1A) DB Incline Press (6 reps)
1B) DB Row (6 reps)

2A) Chin-up (8 reps)
2B) DB Chest Press (8 reps)

3A) Close-grip Pushups (25 reps)
3B) DB Rear-Delt Raise (10 reps)

Interval Workout A

You are going to LOVE that classic upper body workout.

Tuesday
Get 30 minutes of fun activity. I'll be traveling on Tuesday, so I'll be looking to get in a workout on the road. Often when this is the case, and yet I feel kind of sluggish, I'll just force myself to commit to a small number of bodyweight reps (i.e. 200) and then tell myself I can stop after that.

But once I get going and get into the program, I start getting more committed to the workout. So just convince yourself to at least go through the warm-up, and you'll find you have some of your best workouts when you do it this way.

Wednesday
Some mindset stuff for you today...I want you to stay tough. You need to persevere. The only thing between you and success is quitting. As long as you don't quit, you will succeed.

Now let's take a look at Workout B from TT2K6

1A) DB Split Squat (8 reps)
1B) Stability Ball Rollout (10 reps)

2A) DB RDL (8 reps)
2B) DB Push Press (6 reps)

3A) DB Squat (12 reps)
3B) Stability Ball Jackknife (15 reps)
3C) Side Bridge (45 seconds)

Interval Workout B

That'll fry your abs and belly fat fast!

Ok, so let's also look at my own personal workout...I'm currently on a 3-day strength and muscle building program, based on Jay Ferruggia's PR Workouts and this is workout B.

1) Snatch (3x5)

2) Wide Stance Squat (3x6)

3A) Full Squat (4x10)
3B) Back Extension (4x10)

4A) Cable Abs (3x12)
4B) Face Pull (3x12)

Just did this one the other day, and man was that a great workout. I was still able to climb the stairs after the workout, but I know I'll be stronger from this one.

Thursday
Another day to get 30 minutes of fun activity. In addition to variety in our exercise, we should also have variety in our diets.

Click here for the BEST nutrition article you've read in a long, long time

Friday
Finish the week strong with another TT Workout and treat yourself to a fun exercise.

Then sit back, kick back, and have fun watching some of my youtube videos. (Don't miss the pumpkin workout)

Click here for the best Turbulence Training Youtube Videos

Saturday
Remember what I said last time about getting a new circle of friends to combat your belly fat? Well, why not start recruiting new social support today. Do at least one thing to get involved with new friends who are healthy.

Sunday
So what's the deal with whole-grains?

Well, personally, I am less tired and have less body fat when I restrict my whole-grain intake to a minimum. Find out what's best for you by paying attention to your body.

However, the bottom line is that nothing beats "Calories in vs Calories out" for fat loss. You must be burning more than you eat to lose fat.

Until next week, stay strong!

Craig Ballantyne, CSCS, MS

PS - Want to burn more calories in a short amount of time with another fat loss quickie workout?

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5 comments:

aurelien said...

hi craig, i'm a french tt abs user to several months and i thank you for all your videos and tips.
i'm interested by the jay ferrugia's workout but i don't understand the words(snatch?full squat?...)does videos or photos exist? "vive le turbulence training" ;)

Crystal said...

Is it possible to lose weight on this plan when you have a thyroid problem. I am not taking the synthetic hormones (synthroid) and am hoping to naturally correct thi problem with natural supplements, exercise and diet. Otherwise you must take the pills forever. I NEED TO LOSE WEIGHT though! Please help!
Crystal

Carlos Juez said...

Hey Craig, what's up...

I love working out but i have this problem, i'm equadorian and i can read, hear and talk in english very well but i have problems dealing with specific terms, like the "names" of the excercisses. Do you know any guide or something with maybe pictures or videos with a list of the excercisses and their "names" so i can understand a little bit better the workout sessions.

Thanks man,

Carlos Juez

Anonymous said...

For craig or other readers...

With regard to the workouts, such as 1A) DB Split Squat (8 reps)
1B) Stability Ball Rollout (10 reps) and at the bottom it says interval workout B, what does this mean? thanks

Anonymous said...

Interval Variation I: Standard
The following is a typical interval workout. You alternate the same period of low intensity with the same period of higher intensity.



1. 3 - 5 minutes warmup (light jog, low intensity, gradually increasing at the end of the warmup period)

2. 1 minute moderate or high intensity followed by 1 minute low intensity (repeat 6 - 8 times)

3. 3 - 5 minutes cooldown (light jog, low intensity, gradually decreasing by the end of the cooldown period)


Interval Variation II: Pyramid
This pyramid structure allows you to start with short bursts of speed, and then you'll peak at the longest surge of energy in the middle of your workout before coming back down.



1. 3 - 5 minutes warmup

2. 30 seconds high intensity, 1 minute low intensity

3. 45 seconds high intensity, 1 minute low intensity

4. 60 seconds high intensity, 1 minute low intensity

5. 90 seconds high intensity, 1 minute low intensity

6. 60 seconds high intensity, 1 minute low intensity

7. 45 seconds high intensity, 1 minute low intensity

8. 30 seconds high intensity

9. 3 - 5 minutes cooldown


Interval Variation III: Sports Conditioning
Sports are unpredictable. This interval simulates some of that unpredictability by having you doing different times and different intensities. You can mix and match the orders and repetitions as much as you want. Rest longer after the periods in which you use the most energy.



1. 3 - 5 minutes warmup

2. 2 minutes moderate or high intensity followed by 2 minutes low intensity (repeat once

3. 30 seconds high intensity followed by 30 seconds low intensity (repeat four times)

4. 60-yard sprints (or 10 seconds if not running) followed by 90 seconds rest (repeat 6 - 10 times)

5. 3 - 5 minutes cooldown