Today's Training Switch involves adding a "deficit" to your leg training. What do I mean?
Try single-leg exercises from a deficit. That means elevating your front leg during Bulgarian split squats and Reverse Lunges. Another way to make things harder perfect if you have no access to external resistance. I tried the reverse lunge from a deficit the other day, and it increased hamstring recruitment. Definitely will be in future TT workouts.
My workout today:
1) Power Clean
2) Rack Pull
3A) Glute Ham Raise
3B) Ab Wheel
3C) Side Plank
Tonight's workout: Fly to Cleveland. Apparently it rocks. And no, I'm not going to see Betty White. Or Valerie Bertanelli. (Apparently these two woman star in a TV show called, "Hot in Cleveland". Haven't watched it...I'm more of a 30-Rock kid.
Great training resource for you:
A Craig Ballantyne vs John "Romanz" Romaniello "fat loss audio battle"...good times fat loss interview right here with Roman Fitness Systems
=> John Romaniello Workout Tips
Lots of exercise substitutions and workout ideas.
Now for our Nutrition SWITCH Tips for Fat Loss
Today's tip: Try a little less of everything in your coffee, including coffee. So instead of the mega-cup at Starbucks, go one size smaller. Use half the cream and sugar/sweetener. There's nothing wrong with a little coffee, but there can be a little wrong with a lot of coffee.
Tip from yesterday: When possible, switch out a processed or "altered" carbohydrate and replace it with a fruit, vegetable, or nut. For example, instead of whole-grain toast with eggs, have an apple and add spinach to the eggs. Instead of a processed carbohydrate with your morning coffee, have 1oz of raw nuts (almonds or walnuts). With steak, eat broccoli, not mashed potatoes or fries (a plain baked potato is not bad, but if you get a massive one, it will have a lot of calories - broccoli doesn't - of course, don't smother either with butter).
Today's kickbutt mindset tip:
"Most people have attained their greatest success just one step beyond their greatest failure." - Napolean Hill....so never, ever, EVER give up.
And I've been adding a new feature to the blog this week, as part of my new business helping other people build their website businesses...so every day you'll also get an Independence tip of the day (of course, everyone can apply these tips to some part of their life...you don't have to have a website).
"Who can you network with today? Take 5 minutes and write down a list of everyone you need to contact (online and offline). Then find a way that you can help each one of those people. Then contact at least one new person every day, Monday through Friday, every week, as long as you're in business."
Keep it strong,
Craig Ballantyne, CSCS, MS
PS - We just finished up the 6-Week portion of our 10th TT Transformation Contest...
...and our top 5 male and female finalists have been posted here