Friday, March 06, 2009

7-Day Diet and Workout Plan for Fat Loss

We are cramming in the diet and workout plans for fat loss this week...everything from energy tips, to circuit workouts, to vegetarian meal plans, and even a trip to my kitchen (plus you get to find out about my secret "banana taco" recipe!).

=> Click here to listen to this week's fat loss coaching call

Oh, and I almost forgot...I have a new blog...its going to cover all of your questions about fat loss...a little different than this blog which covers everything about health, fitness and the TT I named the new blog Fat Loss

Now for this week's diet and workout plan...

Monday – March 8

The weather is nice and folks are starting to run...BUT...

If you decide to use running as your form of interval training, make sure you have good running shoes, always do an extra thorough warm-up and choose a safe running surface (grass or trails rather than pavement or concrete). If you use a treadmill, please operate it safely.

Now for this week's workout...

TT March Madness Circuits Workout A Power Circuit

1) Jump and Stick – 6 repetitions (1-0-1)

2) Chin-up – Two less than max reps (3-0-1)

3) Lunge Jump – 8 reps per side (1-0-1)

4) Spiderman Pushup – 8 reps per side (2-0-1)

5) 1-Leg Stability Ball Leg Curl – 8 reps per side (2-0-1)

6) Inverted Row – Two less than max reps (2-0-1)

7) Burpees – 6 reps (1-0-1)

Rest 1 minute and repeat up to two more times (but only one more time in week 1).

=> Click here to grab your copy of the March Madness Circuits!

Pre-Fatigue Ab Circuit

1) Plank – 45 seconds

2) Stability Ball Jackknife – 15 reps (2-0-1)

3) Side Plank – 30 seconds per side

4) X-Body Stability Ball Mountain Climber (Feet on Ball) – 8 reps per side (1-0-1)

Rest 1 minute and repeat up to two more times (but only one more time in week 1).

“Bodyweight Interval Training”

- Do as many bodyweight squats as you can do in 5 minutes.

- You can break this up into however many sets and reps as you want (i.e. do sets of 10 or sets of 20 or sets till you can’t go no more and then rest however long you want).

- Each week try to do more squats in the same amount of time.

Do something fun for 30 minutes activity. And get outside and into some sunshine for more energy.

=> Click here for 5 tips to get more ENERGY


You are going to love this one!

TT March Madness Circuits Workout B: KB-BW 10x20 Circuit
· Do not rest between exercises.
· Rest 1 minute after completing the circuit.
· Repeat up to 2 more times.
· There are no intervals after this program.

1) Kettlebell (KB) Squat – 20 reps (2-0-1)
2) Extended Pushup – 20 reps (2-0-1)
3) KB Swing – 20 reps (1-0-1)
4) Walking Lunge – 20 reps per side (2-0-1)
5) KB High Pull – 10 reps per side (1-0-1)
6) Mountain Climber – 10 reps per side (1-0-1)
7) KB 1-Arm Swing – 20 reps per side (1-0-1)
8) Close-grip Pushup – 20 reps (3-0-1)
9) KB 1-Arm Row – 10 reps per side (1-0-1)
10) Stability Ball Leg Curl – 20 reps (2-0-1)

=> Click here to grab your copy of the March Madness Circuits

My workout - Workout B

Bench (3RM)

Full Clean & Squat (4x6)

DB Row (4x8)

Incline Press (4x10)

Back Extension (4x10)


Have fun with 30 minutes of activity.

And download this audio to listen to John Alvino talk about vegetarian protein sources...

=> Click here for vegan protein intake


The final TT workout of the week...

TT Workout DB-BW Strength Circuit

- Do not rest between exercises.

- Rest 1 minute at the end of the circuit.

- Repeat 2 more times before moving on to the Timed Bodyweight Interval Circuit.

1) Dumbbell (DB) Push Press – 6 reps (2-0-1)

2) Bulgarian Split Squat – 20 reps per side (2-1-1)

3) DB Squat – 15 reps (2-0-1)

4) Grasshopper Pushup – 10 reps per side (2-0-1)

5) DB or Medicine Ball (MB) Chop – 10 reps per side (1-0-1)

6) Spiderman Climb – 12 reps per side (1-0-1)

7) DB Turkish Get-up – 5 reps per side (1-0-1)

8) Elevated Push-up – 10 reps per side (2-0-1)

Timed Bodyweight Interval Circuit

• Do not rest when you switch exercises.

• Go through this circuit one time only.

1) Medicine Ball Woodchoppers

---- (20 seconds woodchoppers + 10 second hold with ball overhead x 8 rounds) ----

2) Squat Thrusts

---- (20 seconds thrusts + 10 second hold in top pushup position x 2 rounds) ----

3) Running “High Knees” in Place plus Plank

----- (20 seconds sprinting + 10 second plank x 8 rounds) ----

4) Squat Thrusts

----- (20 seconds thrusts + 10 second hold in top pushup position x 2 rounds)

=> Click here to grab your copy of the March Madness Circuits!


Social support...chill with some friends...but don't have a cheat day!

Instead, have a reward meal...

The "reward meal" is just psychological. Rewards you. I don't believe a cheat meal boosts fat loss physiologically.


Plan, shop, & prepare!

I introduced some new foods to my diet...

a) Ezekial bread and cereal

b) Chipotle hummus

Hey, come drop by my kitchen and check out my renovations...

=> TT Kitchen

And see my creation of the Banana Taco!

=> Click here for the delicioso Banana Taco

Next week!

• More transformation tips

• Let me know what workout you’d like me to break down…

• Vegan Diet tips


FanOfKoontz said...

The march madness workouts are great. Did A last Sunday and really loved it gets the heart going and killed my legs. Keep up the program craig.

Craig Ballantyne, CSCS, MS said...

Thanks, glad you liked those!

Anonymous said...

Looking forward to the vegan diet tips! Thanks!

Barbara Ling said...

Woah. That's some workout - I'll share that on Twitter Fitness as well. Love the kitchen, btw - we're 'way overdo for a renovation ourselves.

Ashley said...

Hey Craig the march madness workout is sick! My entire body was sore for 2 days. One quick question i read something about your upper back being a fat burning zone anyway you can elaborate on that for me please?

viagra online said...

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selena said...

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warren said...

Warren ;

Hey great blog! Wow Some of those exercises seem like they would be really hard!

But like they say "no pain,no gain"

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