Thursday, January 02, 2014

Burn over 13 calories a minute if you go PRO

Alright, now that the holiday party nonsense is starting to wind down, it's time to get serious again.

Ha, just kidding of course. Although I'm not.

Remember this, there is a one word difference between Amateur and Professional results:

"The difference between an amateur and a professional is in their habits. An amateur has amateur habits. A professional has professional habits. We can never free ourselves from habit. But we can replace bad habits with good ones." – Steven Pressfield

If you really want to change mentally or physically, it starts with your habits.

You can't be relying on willpower all day long.

For fat loss, your habits should include metabolic resistance training. It's best, if you struggle with workout consistency, to do it as soon as possible in the morning. Your willpower decreases - along with your energy and focus, most likely - as the day goes on. So make it a morning habit.

You don't need a lot - or even any - equipment. According to Dr. Michele Olson, from the American College of Sports Medicine said that 20-10 bodyweight interval-style training can burn a "whopping 13.5 calories per minute - and almost DOUBLE your metabolic rate for 30 minutes after exercise."

That's how the PRO's train.

I did something like that with a client today, but didn't use the 20-10 system. We went by reps, with 10-20 of each:

Slam Ball Throw & Chase
Slam Ball Slams
Mountain Climbers
Kettlebell Swings
Goblet Squats
Jump Rope - 150 jumps

Great circuit. Three rounds was about 25 minutes.

Then we had two good question from our TT QnA today.

Q1) I work out at 4:30 in the morning on an empty stomach using TT workouts. I usually sip a black coffee between sets. Should I be taking something (ie. pre-workout supplement, BCAA's or a protein shake) or is this a waste of money. - Kyle

You should eat before you train. You should eat a lot after you train. Don't label yourself a hardgainer. What is the benefit to that? It's an excuse. You're not eating. That's the problem. And yes, you should have 20grams of whey right after training. Eat as much food before your workout as you can handle while still having a good workout. At the very least, have a protein shake and a banana if your goal is muscle building. #NoExcuses2014

Q2) Craig, just picked up TT 2.0 I've been doing HWR. Should I finish HWR then move to TT, move immediately or HYBRID? thanks. - James

Great to hear! You can do one or the other, or one of these Hybrid Versions:
a) 3 days per week of TT and 1 day HWR on the first of your back-to-back rest days
b) 2 days TT and 2 days HWR
(i.e. Day 1 - TT A, Day 2 - HWR, Day 3 - off, Day 4 - TT B, Day 5 - HWR, Day 6&7 - Off ... and you'll start the next week with TT Workout C)

Turbulence Training is on sale here until Friday -

Today's Kickbutt Mindset Tip:
"We need to accept that we won't always make the right decisions, that we'll screw up royally sometimes – understanding that failure is not the opposite of success, it's part of success." – Arianna Huffington

Wishing you all an awesome 2014, but remember, #NoExcuses2014. "Plan your work & work your plan", as Dr. Nido Qubein said. Stay strong and get stronger - everyday.


Craig Ballantyne, CTT
Certified Turbulence Trainer

No comments: