Thursday, May 30, 2013

Stop Muscle Suicide By Stopping the Insanity!

Today a gentleman told me that he was eating only 1200 calories (!) and trying to burn 1000 calories through spinning and cardio.

That's muscle suicide!

My reply to him:
Please increase your calorie intake! No man should be below 1800 calories per day unless on a medically supervised diet. Slowly increase to 1500 calories and then eventually to 1800. We will totally need to shift your mindset towards weight loss and building a better body.

Please check out this FREE nutrition plan to go with TT:

He needs to build muscle to burn fat and change his body. I've made the same mistake in the past as he has, and that's why I've dedicated my career to helping people avoid muscle suicide from too much cardio and hard dieting.

Build muscle - that's the way to a better body!

My #Meathead Training today:
Bench press, pull-ups, db incline press, db row, hammer strength row (a weird, weight stack version).

But back to fat loss...another TT reader asked for my beginner fat loss workout recommendations:

For bodyweight only, start with the beginner workouts from

... and if you want weights, start with the beginner workouts in

Now that brings me to a common question that I answered on video recently:

How much weight should you be using while you train?

And yes, for most people, eating less IS important. It's tough with all the media, advertising, and corporations focused on getting us to eat more. But here's the truth:

Losing fat is a game between you and the outside world. Everyone, from family to friends to co-workers to restaurant owners to TV advertisers is scheming against you to make you eat more and exercise less.

Like it or not, it’s true.

They might not be doing it on purpose, or with bad intentions, but they are happier when you are fed, full, and flat out on the couch. You must always know your options.

You must have Plans A, B, C, D, and E. You must be prepared to counter-attack. When they say pizza, you say sushi. When they say take-out, you say, “I’ve already prepared my lunch”. When they say, “Happy Hour”, you say, “Workout first.” Surround yourself with people who are fitter and healthier than you.

Stay strong!

Today's Kickbutt Mindset Tips:
If you don’t have social support, take charge as the leader. Be confident in your choices. People will respect your decisions, even if it seems at first that they don’t. Eventually, a lot of people will come to you for advice and support. You are the one making the right decision. Never forget that.

Keep identifying the obstacles, and notice "cause and effect". What gives you great results? What puts you off track? Then do more of what works and less of what doesn't. Every day is a chance for improvement. I'm still getting better too!

You are where you are because of your choices. But there is nothing to gain by regretting things. Review your past decisions for lessons and make a new decision to change. Take Action Today.

Ok, time to go. Travel day from the farm back to Toronto.

Stay strong!

Craig Ballantyne, CTT
Certified Turbulence Trainer

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