Wednesday, September 17, 2014

Handstands in the Garage

Today's Workout was an early one in the garage.

It was simple, and a bit random, with the purpose of adding more reps to the 33,333 challenge.

Totals were:

300 bodyweight squats, 50 decline pushups, 50 elevated pushups, 18 handstand pushups, 100 bodyweight rows, 75 ab wheel rollouts (although the rollouts don't count towards the 33,333, of course).

518 reps.

Then a FB Fitness QnA.

Q: I'm in week 3 on the Intermediate TT workout and I'm still using modifications on some of the exercises such as the decline pushups and stability ball jackknife. I'm still doing regular pushups or even on my knees by the end of the workout. Is moving to the advanced workouts in 2weeks recommended or continue a little longer with Intermediate until I can get by without modifications? - Doug Baker


It's okay to move on if you can handle the rest of the workout. Let me know how the next phase goes. Thanks!

Q: Do you have calorie recommendations for fat loss/maintenance? - Andrea Dedmon


I have a simple 3 step nutrition plan that I ask all of my clients to follow, and it is a guaranteed way to start losing weight. In step one, I have them all use the website called to estimate their calorie intake. You will enter your foods that you eat and it will tell you how many calories, protein, carbohydrate and fat you are eating.

Once you know how many calories you are eating, there are two things you can do. You must improve the quality of your diet and decrease the quantity. That's a fancy way of saying you will lose weight if you eat less. But more importantly, you need to get rid of foods like breads, donuts, candy bars, sodas, and other processed carbohydrates and replace those calories with fruits, vegetables, nuts and protein. By simply doing this you will eat fewer calories and burn fat. That alone can help someone lose 20 pounds in 6 months, but since you want to lose weight faster, you'll need to cut your calories as well. Start by decreasing your calorie intake by 10% under what you need to eat.

Making these changes can help you lose 5 pounds in one week, and you might even lose 20 pounds in 8 weeks. Changing your diet is that effective and fast.

Today's Kickbutt Mindset Tip:
Control your nights. Win your mornings. Own your days. Done six days per week over the course of the year gives you a record of 300 wins. With those 300 wins you can practically move heaven and earth.

Push on,

Craig Ballantyne, CTT


12 week cumulative total:

15,000 Bodyweight Squats
  • 6285
10,000 Pushups
  • 3625
3,000 Bodyweight Rows
  • 1262
2,000 Pullups
  • 237
1,500 Burpees
  • 474
1,500 Chinups
  • 445
333 Handstand Pushups
  • 102
= 12,320/33,333 reps

No comments: