With so many great free information sources available online (and let's face it, a few not-so-great), there's no excuse for being "bored" with workouts or not knowing the best ways to burn that body fat. I'd like to share a few of my favorites that I've learned so much from and read regularly (in no particular order)...
Sunday night's workout: total body focus and minimal rest between sets...
Warm-up:
1) 10 burpees
2) 18" box step-ups with hop at top: 4 x 5 per leg with 4 lb medicine ball
Workout:
1) Negative pull-ups (jumping up to bar from 12" box): 5 x 10
2) Walking lunges: 3 x across and back gym with 20 lb dumbbells
3a) Leg raises in Captain's Chair (for lower abs): 3 x 12
3b) Rear delt lateral raise: 3 x 10 with 5 lb dumbbells
4) Chest press: 3 x 10 with 20 lb dumbbells
Interval sprints on treadmill: 4 min warm-up; 1-min. sprints with 1.5-min walking in between x 5; 4 min cool down
Craig Ballantyne's new book Just Say No to Cardio is a great introduction to Turbulence Training and why it's so effective. This book gives you samples of the workouts that make up the program and even covers the crux of most people's problem: nutrition. Best of all, Craig explains how to build the perfect HOME gym and tells you how you can burn fat right in the privacy of your own home. "Just Say No to Cardio" shatters some of the biggest fat loss myths out there and even reveals the keys to real fat loss in Craig's own "Quick-Start Guide". Chapter 11 shares motivating stories about some of the people who found success with Turbulence Training. As one of the first Turbulence Training transformation contest finalists, I was flattered to have my contest essay printed right on page 90!
For just a little over 100 pages Just Say No to Cardio is a great read. You can find it at the Amazon link below for less than $10! This could be the piece that kick-starts your 2009 and helps you to finally achieve the physical transformation you've been wanting.
Happy reading (and fat burning)!
~Laura
From back cover: "Using research proven Turbulence Training techniques, you can burn belly fat in half the time and never do boring cardio again. You don't have to spend hours in the gym on the treadmill to get results or the mid-section you have always wanted. Instead, using the short, burst Turbulence Training exercise system, you can workout less and get more results in the comfort of your own home."
Well, it happens to all of us - life is running along smoothly, we have our healthy habits in place, we're fully committed to participating in our fat burning activities that get us closer to our goals, and !BAM! life throws you a few curve balls and next thing you know you've fallen "off the wagon" and it's dragging you behind it!
These last few months that happened to me. I'm not too proud to admit that I've eaten things that make me blush to even confess them, and I've gone two+ weeks at a time without working out. I even forgot about my blog! I've ended up further from where I'd like to be in my "bye bye body fat" lifestyle. BUT, that's just it - it's a LIFE style. It's life and things like this happen. I just need to refocus, recommit myself and get a handle on my plan and what works best for me. That means Turbulence Training three to four times a week and clean eating with Precision Nutrition.
To get things started off right I did Workout A of the Turbulence Training 2K6 workout yesterday, then carefully planned my food for the week. Below is Nutrition Tip of the Week #12, which gives us a very appropriate reminder about "cheat meals" and keeping them under control!
I like to allow myself what I prefer to call a "reward" during the week - which may or may not be a meal. I think it's great to give myself something special for a job well done, but know those extra calories can easily undo all of my hard work! Remember to be sensible. If you didn't hit the gym as much as you had planned during the week, limit your reward to something smaller like that indulgent drink you've given up at Starbucks - just fore go the whip and Venti size! If you've earned a whole meal, have a slice or two of your favorite pizza, but stop there. This isn't license to eat the whole pie! Still hungry? I like to supplement the rest of my meal with a large greens salad with fat-free dressing and then reach for my favorite filler - a fresh apple with the skin.
Best,
~Laura
Tip #12
Skip the Cheat Meal!
by Dr. John Berardi
SEE ALSO:
This tip is sponsored by Precision Nutrition - our pick for the best nutrition and supplement resource currently available. Containing system manuals, gourmet cookbook, digital audio/video library, online membership, and more, Precision Nutrition will teach you everything you need to know to get the body you want -- guaranteed.
Order Precision Nutrition now and get $50 off!
Just a quick word on oatmeal from me.
First of all, I hope we all know by now that the flavored instant oatmeal packets are a big no-no when you're trying to lose body fat. Just because is says oatmeal on the package doesn't automatically qualify it as health food! They're full of sugars and artificial ingredients that can wreak havoc on your dieting efforts.
As a rule of thumb, I try to stay away from anything that has more than 5-6g sugar, unless those sugars are naturally occurring. For example, there are 13g of sugar in an apple. OK because that sugar is just part of the fruit - wasn't added. Now, looking at a Maple and Brown Sugar variety of instant oatmeal nutrition label I see the same 13g sugar. Then taking a look at the ingredients list: 1st ingredient is whole grain rolled oats and 2nd is SUGAR. It was added.
And, don't be fooled by labels saying "lower sugar" or "weight control". They're making up for the lack of sugar with artificial ingredients and sodium to enhance the taste. That still is not the smart, clean choice. Your best bet is plain old fashioned instant rolled oats. If that seems a little bland, you can add ingredients like Dr. Berardi suggests below. My favorite is a little vanilla whey powder or stevia, cinnamon and chopped apple. Yum!
Best,
~Laura
Tip #11
Why Choose Oats
by Dr. John Berardi
If you're looking to gain mass and have a good carbohydrate tolerance, place a bowl of fiber-rich, low-GI rolled oats along with ½ scoop of vanilla protein powder, frozen mixed berries, pineapple and a small quantity of mixed nuts right next to your omelet. This is a muscle building breakfast that's hard to beat. I place this bowl right next to my omelet for a breakfast that's hard to beat.
However, if you tend to hold a lot of body fat, just stick with protein, good fats, and veggies for breakfast. Save the non-fruit and veggie carbs till after exercise only - yes, even oatmeal.
SEE ALSO:
This tip is sponsored by Precision Nutrition - our pick for the best nutrition and supplement resource currently available. Containing system manuals, gourmet cookbook, digital audio/video library, online membership, and more, Precision Nutrition will teach you everything you need to know to get the body you want -- guaranteed.
Order Precision Nutrition now and get $50 off!
If you have trouble catching your Zzzzz's check out Dr. Berardi's tip #10 (and some background info below the tip from moi!)
~Laura
Tip #10
ZMA for Deep Sleep
by Dr. John Berardi
ZMA is useful for improving the quality of your sleep. For me, ZMA tends not to induce sleep as much as deepen it. Expect your dreams to be extremely vivid! My athletes, when traveling, or when under heavy training loads, usually included 2-3 ZMA capsules before bed.
SEE ALSO:
This tip is sponsored by Precision Nutrition - our pick for the best nutrition and supplement resource currently available. Containing system manuals, gourmet cookbook, digital audio/video library, online membership, and more, Precision Nutrition will teach you everything you need to know to get the body you want -- guaranteed.
Order Precision Nutrition now and get $50 off!
Background info...
Well, I for one had heard of ZMA before, but really wasn't sure exactly what it was, so I had to look it up. While according to Wikipedia, it is recommended for "body builders", I know I have heard it recommended for anyone putting stress on their bodies with exercise - and if you're trying to say bye-bye to your body fat, odds are this means you!
ZMA (Zinc monomethionine aspartate and Magnesium Aspartate) is a supplement used by bodybuilders and athletes. It...is a combination of zinc, magnesium and vitamin B6.
ZMA is a combination of two minerals, zinc and magnesium, and Vitamin B-6 or pyridoxine All three of these compounds are important in biological processes, and while studies have shown that most Americans get enough zinc and Vitamin B6, more than 50% are deficient in magnesium.
An increase in exercise can lead to the loss of vitamins and minerals making it particularly important for bodybuilding due to the blood sugar level rises and urination increases, increasing the loss of magnesium, zinc, B12, B6, folic acid, and many other nutrients. Although drinking water re-hydrates an athlete, fruit juice, sports drinks or foods high in water such as vegetables are needed to replenish water-soluble nutrients.
Right on the heels of my long post yesterday about becoming aware of your food intake, I had to post this video created by fitness and nutrition expert Leigh Peele of www.fatlosstroubleshooter.com
The soundtrack leaves something to be desired, but her message is loud and clear.
~Laura
